Overweight and obesity

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.

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 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.

Why is being overweight detrimental to your brain?

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.

Common Misunderstandings

“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.

What can you do yourself?

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.

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.