Overweight and obesity
The impact of your overweight on brain health.
Share this article
Overweight is a sensitive subject, especially as you get older. Many people have made several attempts to lose weight throughout their lives and have sometimes become disheartened. Nevertheless, weight plays an important role in brain health. Not because of appearance, but because extra fatty tissue affects inflammation, blood vessels, and metabolism.
In the LIBRA score, overweight and obesity during middle age are particularly seen as risk factors for later cognitive decline and dementia.
What do we mean by overweight and obesity?
Overweight is often determined using the Body Mass Index, a ratio between height and weight:
a BMI between 25 and 30 is considered overweight
a BMI of 30 or higher is considered obesity
Additionally, waist circumference is important. Fat around the abdomen is more active and harmful than fat in other areas, even if the BMI is not extremely high.
Why is being overweight detrimental to your brain?
Chronic inflammation
Adipose tissue, especially around the belly, produces substances that promote inflammation in the body. Prolonged low-grade inflammation is associated with accelerated brain aging.
Insulin resistance and diabetes
Excess weight increases the risk of insulin resistance and diabetes. These conditions damage blood vessels and disrupt the energy supply to brain cells.
Damage to blood vessels
Excess weight is associated with high blood pressure and high cholesterol. This stresses the blood vessels throughout the body, including those in the brain.
Restriction of movement and sleep
Extra weight can make movement more difficult and increases the likelihood of sleep problems such as sleep apnea. Reduced physical activity and poor sleep increase the risk of cognitive decline.
Common Misunderstandings
“A few extra pounds can't hurt”
Minor excesses are not an immediate problem, but prolonged overweight increases the risk of other risk factors that together burden the brain.
“Losing weight later in life is pointless”
Even later in life, modest weight loss can lead to improved blood pressure, blood sugar, and mobility. This is beneficial for brain health.
“You need to lose a lot of weight to have an effect”
Research shows that already 5 to 7 percent weight loss in case of overweight can provide measurable health benefits.
“Diets don't work anyway”
Strict diets often work temporarily. Slow, achievable changes in eating habits and physical activity are more sustainable and more effective in the long term.
What can you do yourself?
Focus on behavior, not on numbers
The goal is not an ideal weight, but a lifestyle that you can maintain and that supports your body.
Eat regularly and with structure
Regular meals and mindful snacks help prevent overeating and keep blood sugar stable.
Choose satisfying foods
Proteins and fibers provide a longer lasting feeling of fullness. Vegetables, legumes, whole grain products, and protein-rich foods help with that.
Move in a way that suits you
Not everything needs to be intense. Walking, cycling, swimming, gardening, or dancing all contribute. Regularity is more important than intensity.
Limit prolonged sitting
Sitting for long periods has negative effects, regardless of sports. Regularly standing up and moving helps.
When additional support is beneficial
If you have been struggling with weight for a long time, or if being overweight goes hand in hand with diabetes, high blood pressure, or joint complaints, guidance from a dietitian or lifestyle coach can help. Seeking support is not a weakness, but increases the chance of success.
In short
Being overweight burdens your brain through inflammation, blood vessels, and metabolism. You don't need to lose weight drastically to make progress. Small, lasting changes in diet and exercise reduce the strain on your body and provide your brain with better conditions to age healthily.
Being overweight burdens your brain through inflammation, blood vessels, and metabolism. You don't need to lose weight drastically to make progress. Small, lasting changes in diet and exercise reduce the strain on your body and provide your brain with better conditions to age healthily.
The most important modifiable factors
At Remind, we've gathered the 15 most important modifiable factors for you. You can view each one individually and read about ways to manage them:
Share this article
Frequently Asked Questions
How does Remind help me to recognize changes in my brain in a timely manner?
Is Remind the same as a medical examination or diagnosis?
How reliable are the tests used by Remind?
What happens to my data? Is someone listening or reading along?
What does my Remind Brain Age mean for me?
Overweight and obesity
The impact of your overweight on brain health.
Share this article
Overweight is a sensitive subject, especially as you get older. Many people have made several attempts to lose weight throughout their lives and have sometimes become disheartened. Nevertheless, weight plays an important role in brain health. Not because of appearance, but because extra fatty tissue affects inflammation, blood vessels, and metabolism.
In the LIBRA score, overweight and obesity during middle age are particularly seen as risk factors for later cognitive decline and dementia.
What do we mean by overweight and obesity?
Overweight is often determined using the Body Mass Index, a ratio between height and weight:
a BMI between 25 and 30 is considered overweight
a BMI of 30 or higher is considered obesity
Additionally, waist circumference is important. Fat around the abdomen is more active and harmful than fat in other areas, even if the BMI is not extremely high.
Why is being overweight detrimental to your brain?
Chronic inflammation
Adipose tissue, especially around the belly, produces substances that promote inflammation in the body. Prolonged low-grade inflammation is associated with accelerated brain aging.
Insulin resistance and diabetes
Excess weight increases the risk of insulin resistance and diabetes. These conditions damage blood vessels and disrupt the energy supply to brain cells.
Damage to blood vessels
Excess weight is associated with high blood pressure and high cholesterol. This stresses the blood vessels throughout the body, including those in the brain.
Restriction of movement and sleep
Extra weight can make movement more difficult and increases the likelihood of sleep problems such as sleep apnea. Reduced physical activity and poor sleep increase the risk of cognitive decline.
Common Misunderstandings
“A few extra pounds can't hurt”
Minor excesses are not an immediate problem, but prolonged overweight increases the risk of other risk factors that together burden the brain.
“Losing weight later in life is pointless”
Even later in life, modest weight loss can lead to improved blood pressure, blood sugar, and mobility. This is beneficial for brain health.
“You need to lose a lot of weight to have an effect”
Research shows that already 5 to 7 percent weight loss in case of overweight can provide measurable health benefits.
“Diets don't work anyway”
Strict diets often work temporarily. Slow, achievable changes in eating habits and physical activity are more sustainable and more effective in the long term.
What can you do yourself?
Focus on behavior, not on numbers
The goal is not an ideal weight, but a lifestyle that you can maintain and that supports your body.
Eat regularly and with structure
Regular meals and mindful snacks help prevent overeating and keep blood sugar stable.
Choose satisfying foods
Proteins and fibers provide a longer lasting feeling of fullness. Vegetables, legumes, whole grain products, and protein-rich foods help with that.
Move in a way that suits you
Not everything needs to be intense. Walking, cycling, swimming, gardening, or dancing all contribute. Regularity is more important than intensity.
Limit prolonged sitting
Sitting for long periods has negative effects, regardless of sports. Regularly standing up and moving helps.
When additional support is beneficial
If you have been struggling with weight for a long time, or if being overweight goes hand in hand with diabetes, high blood pressure, or joint complaints, guidance from a dietitian or lifestyle coach can help. Seeking support is not a weakness, but increases the chance of success.
In short
Being overweight burdens your brain through inflammation, blood vessels, and metabolism. You don't need to lose weight drastically to make progress. Small, lasting changes in diet and exercise reduce the strain on your body and provide your brain with better conditions to age healthily.
The most important modifiable factors
At Remind, we've gathered the 15 most important modifiable factors for you. You can view each one individually and read about ways to manage them:
Share this article
Frequently Asked Questions
How does Remind help me to recognize changes in my brain in a timely manner?
Is Remind the same as a medical examination or diagnosis?
How reliable are the tests used by Remind?
What happens to my data? Is someone listening or reading along?
What does my Remind Brain Age mean for me?