The impact of your overweight on brain health.
Overweight is a sensitive subject, especially as you get older. Many people have made multiple attempts to lose weight throughout their lives and have sometimes become discouraged. However, weight plays an important role in brain health. Not because of appearance, but because extra fat tissue affects inflammation, blood vessels, and metabolism.
In the LIBRA score, overweight and obesity in middle age are primarily seen as risk factors for later cognitive decline and dementia.
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 as obesity
Additionally, waist circumference is important. Fat around the abdomen is more active and harmful than fat in other places, even if the BMI is not extremely high.
Chronic inflammation
Fat tissue, especially around the abdomen, 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.
Vascular damage
Being overweight is associated with high blood pressure and high cholesterol. This puts a strain on blood vessels throughout the body, including those in the brain.
Limitation of movement and sleep
Extra weight can make movement more difficult and increase the risk of sleep problems such as sleep apnea. Less physical activity and poorer sleep heighten the risk of cognitive decline.
“A few extra pounds can't hurt”
Small excesses are not immediately a problem, but prolonged overweight increases the risk of other risk factors that collectively strain the brain.
“Losing weight at a later age is pointless”
Even at an older age, a modest weight loss can lead to better blood pressure, blood sugar, and mobility. This is beneficial for brain health.
“You must lose a lot of weight to have an effect”
Research shows that a weight loss of just 5 to 7 percent with overweight can yield measurable health benefits.
“Diets don't work anyway”
Strict diets often work temporarily. Slow, sustainable changes in eating habits and exercise are easier to maintain and more effective in the long term.
Focus on behavior, not numbers
The goal is not an ideal weight, but a lifestyle you can maintain that supports your body.
Eat regularly and with structure
Regular meals and mindful snacks help prevent overeating and keep blood sugar stable.
Choose filling foods
Proteins and fibers provide a longer feeling of fullness. Vegetables, legumes, whole grain products, and high-protein foods help with this.
Exercise in a way that suits you
Not everything has 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 exercise. Regularly standing up and moving helps.
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.
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:
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