New research sheds light on a sobering connection between belly fat and the early development of Alzheimer’s disease. Even before symptoms of cognitive decline become noticeable, changes in the brain, such as shrinkage of the memory center and the appearance of amyloid plaques and tau tangles, may occur in individuals with significant belly fat. These findings highlight how visceral fat fat that surrounds internal organs could silently contribute to neurodegeneration, making prevention a critical focus for public health.
The study, led by Dr. Cyrus Raji of Washington University School of Medicine in St. Louis, revealed that as early as one’s 40s and 50s, the accumulation of visceral fat can trigger changes in the brain. These changes include decreased blood flow to the hippocampus, the brain’s memory hub, and the buildup of amyloid and tau, key markers of Alzheimer’s disease.
Beta amyloid plaques tend to form first, laying the groundwork for tau tangles to develop later as Alzheimer’s progresses. “The more amyloid or tau you have in the brain, the sicker the brain becomes,” said Dr. Raji. Reduced blood flow and brain atrophy, or a shrinking of the hippocampus, were noted as significant early indicators in individuals with high levels of belly fat.
Preventive neurologist Dr. Richard Isaacson, who was not involved in the research, emphasized the importance of addressing belly fat. “Reducing visceral fat can be one of our most powerful tools to fight this terrible disease,” Isaacson noted.
Unlike subcutaneous fat, which sits just beneath the skin, visceral fat is found deep in the abdomen, wrapping around vital organs. This type of fat is metabolically active, releasing inflammatory substances and hormones that can impair insulin processing and promote chronic conditions like diabetes. These factors, in turn, exacerbate brain changes linked to Alzheimer’s.
A pilot study conducted by Raji and his team in 2023 found that higher levels of visceral fat correlated with increased amyloid plaques in the brains of participants in their 40s and 50s. An expanded follow-up study with 80 participants confirmed this connection and also found a link between visceral fat and tau tangles further evidence of the long-term risk belly fat poses to brain health.
Obesity is a growing epidemic worldwide. The World Health Organization predicts that by 2035, over half of the global population will be overweight or obese. In the U.S., obesity could contribute to Alzheimer’s in over two million people by 2050, according to Raji.
“This is a significant public health issue,” Raji explained. “Understanding how obesity in midlife affects Alzheimer’s risk decades later underscores the importance of early prevention.”
While the link between visceral fat and Alzheimer’s is concerning, there are actionable steps individuals can take to reduce their risk:
Focus on Body Composition, Not Just Weight: Tracking body fat percentage, particularly visceral fat, is key. Tools like biometric scales or DEXA scans can provide detailed insights.
Exercise Smarter: Incorporate Zone 2 training, which involves moderate-intensity activities like brisk walking at a pace where you can speak but not sing. This type of exercise helps target fat burning.
Strength Training: Building muscle mass through weightlifting or resistance exercises increases metabolism, helping the body burn fat more efficiently. Aim for at least 30 minutes of strength training twice a week.
Healthy Nutrition: A balanced diet rich in protein, whole grains, and healthy fats can support muscle growth and reduce visceral fat.
These findings underline the importance of addressing obesity not just for physical health but also for cognitive health. By focusing on lifestyle changes in midlife, individuals can reduce their risk of developing Alzheimer’s and improve their overall quality of life. As Dr. Isaacson aptly put it, “Our actions today can shape our brain health for decades to come.”
