Deep abdominal fat, called visceral fat, increases the risk of dementia. Fortunately, simple habit changes can reduce this danger to brain health. Find out which…
Did you know that there is a strong link between visceral fat, the fat that accumulates around our abdominal organs, and the risk of developing dementia later in life? Recent research highlights this worrying connection, but rest assured, it is possible to act today to reduce this danger that threatens our brain health.
Visceral fat: the invisible enemy
Unlike subcutaneous fat, the kind we can see and pinch, visceral fat hides deep in our abdomen. It surrounds and infiltrates vital organs such as the liver, pancreas and intestines. This excess adipose tissue is associated with many health problems:
- Cardiovascular diseases
- Type 2 diabetes
- Metabolic syndrome
- Chronic inflammation
But that’s not all. Studies now show that excess visceral fat is also linked to accelerated cognitive decline and an increased risk of dementia, particularly Alzheimer’s disease.
Why such an impact on the brain?
Visceral fat is not an inert mass. It secretes inflammatory substances and disrupts insulin sensitivity. This can damage blood vessels, including those that supply blood to our brain, reducing the supply of oxygen and nutrients it sorely needs. In the long term, these repeated attacks promote cognitive decline.
People with high levels of visceral fat in old age have poorer cognitive performance, white matter damage, and thinning of the cerebral cortex.
-Maggie Moon, dietitian
In addition, excess weight and abdominal obesity are major risk factors for type 2 diabetes. However, according to a meta-analysis of 28 studies, diabetes increases the risk of dementia from all causes by 73%. A vicious circle can then set in between hyperglycemia, insulin resistance and cognitive disorders.
Good anti-dementia reflexes
Fortunately, we can act on a daily basis to preserve our health and reduce the risk of cognitive decline. Here are some habits to adopt without further delay:
- Eat healthy : favor brain-protecting foods such as green vegetables, red fruits, nuts, whole grains and legumes. Take inspiration from the Mediterranean diet or MIND.
- Move regularly : physical activity stimulates blood flow to the brain and promotes neuronal plasticity. Aim for at least 30 minutes a day, breaking it up if necessary.
- Sleep well : sleep is crucial for memory consolidation and the elimination of brain waste. Go to bed at a set time in a quiet, screen-free environment.
- Manage your stress : chronic stress is harmful to the brain. Test cardiac coherence, meditation or relaxing activities like yoga, gardening or reading.
- Strengthen your brain : keep him stimulated with logic games, crafts, learning new skills. Vary the pleasures!
- Preserve your social connections : isolation is a risk factor for cognitive decline. Cultivate your friendships, participate in group activities, get involved in an association.
Regardless of your age or waistline, it’s never too late to adopt a brain-healthy lifestyle. Small changes, implemented gradually, can make a big difference in the long term. Your brain will thank you!
Remember, prevention is a valuable ally in the face of neurodegenerative diseases. By taking care of your overall health, you reduce the risk of dementia and improve your daily well-being. So get started on the path to a thriving brain today!
