New research suggests that maintaining a lower waist-to-hip ratio in older age may be beneficial for brain health. Historically, Body Mass Index (BMI) has been a key measure of health since the 1970s. However, recent studies have explored Waist-to-Hip Ratio (WHR) as a potential alternative to BMI. Higher WHR has previously been associated with a higher risk of cognitive impairment.
A recent study indicates that individuals who adhere to a healthier diet and maintain a lower WHR in midlife may experience improved brain and cognitive health in older age. The study focused on participants of the Whitehall II Study and its Imaging Substudy over a span of 30 years, starting at an average age of 48 and concluding at age 70.
Lead researcher Daria E. A. Jensen emphasized the importance of midlife as a crucial period for preventive measures to safeguard cognitive health and reduce dementia risk. The study’s findings revealed a positive correlation between higher diet quality, lower WHR, and improved connectivity of the hippocampus in older age.
Jensen concluded that lifestyle factors such as diet quality and central obesity management play a significant role in enhancing brain connectivity, particularly in the hippocampus, which is essential for memory and learning. The study suggests that interventions focusing on improving diet and managing central obesity could have long-term benefits for brain health.
Implementing these strategies during this critical period can be highly beneficial, potentially reducing the risk of cognitive decline and dementia in later life. Researchers have found a correlation between having a lower waist-to-hip ratio (WHR) in midlife and better cognitive functions such as working memory and executive function in older age. Managing central obesity is key for cognitive health, as higher abdominal fat in midlife has been linked to lower cognitive performance in various domains. Interventions targeting abdominal fat reduction could help preserve cognitive abilities essential for daily functioning and decision-making in older age.
Furthermore, the relationship between midlife WHR and cognitive performance is influenced by white matter connectivity, suggesting that metabolic health in midlife can impact brain structure, which in turn affects cognitive outcomes. Lifestyle choices, particularly diet and managing abdominal fat, play a significant role in brain health and cognitive function as individuals age. Maintaining a healthy lifestyle through better diet quality and managing abdominal fat can contribute to improved brain health and cognitive function in the long term.
As the global population ages, the prevalence of cognitive decline and dementia is expected to increase, underscoring the importance of effective interventions to enhance quality of life and reduce healthcare costs associated with these conditions. Understanding how lifestyle factors influence brain health is crucial for developing preventive strategies to mitigate cognitive decline and dementia risks.
To lower the waist-to-hip ratio during midlife and protect cognitive health, it is advisable to seek guidance from a registered dietitian nutritionist and focus on maintaining a high-quality diet. Making informed decisions about diet and lifestyle choices today can help prevent chronic diseases like Alzheimer’s in the future. By implementing targeted interventions during midlife, individuals can promote long-term cognitive well-being and potentially delay or prevent cognitive decline.
“Utilizing a dietitian nutritionist (DN) can be a valuable means to clarify nutritional requirements and receive specific neuroprotective suggestions,” Richard explained. He emphasized that adopting dietary and lifestyle adjustments supportive of cognitive health involves several key practices:
– Understanding how your calorie target translates to food group selections and meal preparation.
– Incorporating a variety of fresh or dried herbs and spices, vegetables, whole grains, lean proteins, and healthy fats like olive oil and fatty fish into cooking.
– Ensuring hydration with fruits, water, unsweetened beverages, and various teas.
– Being mindful of ingredients and cooking techniques when dining out.
– Engaging in at least 150 minutes of moderate to intense physical activity per week, including weight resistance exercises.
– Prioritizing social interactions over screen time during meals to enhance emotional and psychological well-being.
– Continuously learning new skills to stimulate brain activity.
– Choosing nutritious snacks like nuts while limiting alcohol consumption and quitting smoking.
– Ensuring ample exposure to sunlight for vitamin D and maintaining a positive and supportive environment.
Richard highlighted the importance of making positive changes for overall well-being, especially in celebration of National Nutrition Month with the theme ‘Food Connects Us’. By making informed choices for our bodies, we also benefit our brain health.”
