The gut-brain connection, known as the gut-brain axis, has become a hot area of research over the past decade. Much of the conversation revolved around gut bacteria and brain health. However, we also know that high amounts of visceral (abdominal or adipose) fat are linked to dementia later in life.
“Unlike subcutaneous fat which lies just under our skin, visceral fat accumulates around our internal abdominal organs, including the liver, pancreas and intestines. This type of fat is associated with a number of negative health conditions, including cardiovascular disease, diabetes, and metabolic syndrome,” explains Lauren Harris-Pincus, MS, RDN, registered dietitian nutritionist. The link between visceral fat and dementia is not simple: it is multifaceted. Yet there are many modifiable lifestyle factors that can reduce your risk and improve your health.
Here, dietitians will explain the link between visceral fat and dementia and offer practical ways to reduce visceral fat and potentially reduce your risk of dementia.
What is visceral fat?
Pinching your skin won’t help you determine if you have visceral fat. Visceral fat is different from the type of fat you can see or feel. It resides deep in your abdominal cavity or stomach and can infiltrate other organs. Excess visceral fat can increase the risk of several metabolic diseases, including heart disease and diabetes. This type of fat is metabolically active in driving chronic, low-grade inflammation that can damage blood vessels, reducing the flow of oxygen and nutrients to the brain, adds Maggie Moon, MS, RD, a registered dietitian based in Los Angeles.
What is dementia?
Dementia is a general term used to describe a group of diseases that affect the brain. Moon notes: “Dementia describes a set of symptoms that affect the way we think, learn and remember. » Although the most common type of dementia is Alzheimer’s disease, there are others, including vascular dementia, dementia with Lewy bodies, frontotemporal dementia, and mixed dementia. Specific types impact different parts of the brain and can cause a range of symptoms. “Advanced age is the main risk factor, although not the cause, of dementia, and unfortunately we cannot reverse it,” says Moon.
She adds that other risk factors are:
- Family history
- Genetic
- Low physical activity
- Poorly managed diabetes
- High blood pressure
- Hearing loss
- Consumption of alcohol or tobacco
- Depression
- Abdominal adiposity (excess visceral fat)
Many of these factors, such as physical activity and dietary habits, are modifiable and can have a direct impact on diabetes control, blood pressure and the amount of visceral fat.
What is the connection between the two?
Various factors link visceral fat to increased risk of dementia. “We have known for at least 15 years that visceral fat is linked to decreased brain volume in healthy middle-aged adults,” says Moon. She adds that, more recently, studies suggest that higher levels of visceral fat in older adults are associated with poorer cognition and damage to white matter (which helps transmit messages between brain cells). ) and a thinning of the gray matter, made up of neurons. that help us think, learn and remember.
Visceral fat is also an indirect risk factor for dementia due to the other types of diseases it is associated with, such as diabetes. Pincus notes: “An older but important meta-analysis of 28 studies showed a 73% increase in risk of dementia of all types, a 56% increase in Alzheimer’s disease, and a 127% increase in dementia. vascular in diabetic patients. »
High blood sugar and its associated conditions, such as high cholesterol and high blood pressure, can impact blood vessels and cause inflammation. Pincus adds: “Chronic high blood sugar damages blood vessels in the brain while insulin resistance affects glucose metabolism in the brain. » This is important because the brain feeds on glucose and needs it to function optimally. Moon adds that damage to blood vessels can reduce the flow of oxygen and nutrients to the brain.
How to Reduce Visceral Fat to Prevent Dementia
Neither the scale nor the body mass index (BMI) is the best indicator of visceral fat. Instead, your waist-to-hip ratio may be a better diagnostic tool, even if it’s not perfect. Other measures include biometric impedance analysis, MRI, CT scan, and DXA, although these tests can be expensive and time-consuming.
Moon emphasizes that changing behavioral habits known to help reduce the risk of visceral fat and dementia is the best strategy. These habits include eating well, moving more, sleeping soundly, and managing stress. Pincus suggests: “Physical activity, both aerobics and strength training, as well as calorie restriction and dietary modifications that resemble a Mediterranean-style pattern, can help reduce visceral fat.” Pay attention to stress management and establishing good sleep hygiene.
Likewise, physical activity has beneficial effects on brain health. “Physical activity improves blood flow to the brain, which means an influx of nutrients and oxygen to help it grow. Moving more also stimulates the production of brain-derived neurotrophic factor (BDNF) to help brain cells grow, connect, stay adaptable, and survive by fighting damage and degeneration,” says Moon. She recommends starting the day with gentle stretching, moving for at least an hour, and taking walks after meals.
Simple, consistent, sustainable habits are things you can take action on immediately. In addition to exercise, Moon suggests eating brain-healthy foods. These foods provide essential nutrients the brain needs for normal development and cell structure, function and communication, while protecting it against harmful oxidative stress and inflammation. Many brain-healthy foods are also high in fiber, which helps you feel full. By feeling fuller, you may consume fewer calories, which can contribute to weight loss.
Moon shares these recommendations:
- Plan your meals around green leafy vegetables, another dark-colored vegetable (red, yellow, orange, or purple), beans, and whole grains. These foods are essential to the MIND diet, which combines the Mediterranean and DASH diets and is optimized for brain health. For example, start with leafy greens, then add whole grains, at least two other vegetables, and a smaller amount of protein, such as fish, chicken, or tofu.
- Add baby lettuce, berries, nuts and soy milk to your next smoothie.
- Enjoy nuts as a weekday snack, on top of a breakfast parfait, or in your hot cereal or smoothie bowl.
- Make a hearty soup in one pot and add several brain-healthy foods, like beans, winter greens like kale or chard, tomatoes, sweet potatoes, quinoa, mushrooms, olive oil and garlic.
- Set a timer a few hours before bed to remind you to start your wind-down routine.
- Evaluate the amount of sugar you consume. If you consume excess added sugars like sugary drinks, table sugar, syrups, candies, cookies and cakes, try reducing your intake. Pincus says: “Limit added sugars to 24 grams per day for women and 36 grams per day for men, based on guidelines from the American Heart Association. Note that one teaspoon of sugar is approximately four grams.
You don’t have to implement all of these tips at once. Start small and start from where you are. For example, if you don’t currently eat green vegetables, start by adding one serving (1 cup raw or ½ cup cooked) to one to two meals per day.
The essentials
The link between visceral fat and dementia is multi-layered, but reducing the risk of both falls under the same principles. Start with modifiable risk factors, like eating nutrient-dense foods like colorful fruits and vegetables, legumes, whole grains, nuts, seeds, and lean protein sources. Limit added sugars found in sugary drinks, cookies, cakes and candy. Move your body as much as you can and work on establishing a good sleep routine. Make small, realistic, tangible changes and achieve your long-term goals. To empower yourself, find a buddy to join you; you will both be grateful.
