Why maintaining a healthy weight matters for dementia prevention
Last Updated: Dec 5 2024
Table of Contents
Turns out, weight is also all about balance.
Studies show that being either underweight or overweight can increase your risk of dementia.
Maintaining a healthy weight is a simple yet powerful step in preserving brain function at any age.
So many things in life are about finding the right balance that works for you.
First - the high end
In our younger years - 18 to roughly 75 - carrying excess weight is linked to an increased risk of developing dementia.
Why? Because unfortunately the fat cells in our body aren’t silent bystanders. They do things that cause problems, including:
releasing cytokines that cause chronic inflammation
increasing insulin resistance leading to diabetes
weighing heavily on our hearts and internal organs
facilitating cholesterol buildup in our arteries, which can lead to high blood pressure
All of these things are known risk factors for Alzheimer’s disease and vascular dementia.
Mid-life weight can have big impacts on our late-life health.
Next - the flip side
On the other hand, being underweight—especially in older adults—is equally concerning.
Low body weight is often a sign of poor nutrition, which deprives the brain of essential nutrients like omega-3 fatty acids, B vitamins, and antioxidants. These nutrients are critical for maintaining healthy brain function and preventing dementia.
Moreover, underweight individuals may lose muscle mass and strength, which can lead to frailty, falls, reduced exercise, and decreased ability to recover from health events.
In late-life, we don’t want to get too thin, as it can increase our risk of dementia and losing our independence.
Striking the right balance
Maintaining a healthy weight is all about balance—supporting your body and brain with the nutrients and energy they need.
The good news is, while in early to mid life we want to ensure we aren’t on the high end of the scales and in late-life we want to do the opposite, the same approach to our nutrition will serve us well in both scenarios.
Adopt a Balanced Diet
Focus on a Mediterranean-style diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats like olive oil and nuts. This type of diet is known to support brain health and overall well-being.
The key is total calorie intake - it’s as simple as that.
If you are losing weight, eat more. If you are gaining weight, you need to eat less.
Easier said than done of course, but it is truly as simple as energy in must = energy out, or you’ll store the excess as fat.
Stay Physically Active
Regular exercise can help maintain a healthy weight, improves cardiovascular health, and promotes the growth of new brain cells.
Read more here.
Avoid Extreme Diets
Sudden or drastic changes in weight, whether from overeating or restrictive diets, can harm your overall health. Focus on sustainable lifestyle changes instead.
Eating the right amount for your body can optimize your mind.
In closing…
Maintaining a healthy weight is about preserving your physical and brain health for years to come.
By keeping your weight in a healthy range, you’re taking an essential step toward reducing your risk of dementia and enhancing your quality of life at any age.
Your brain and body are deeply connected. Taking care of one helps the other thrive.
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