Alzheimer’s disease is often seen as a condition that affects us in our later years, typically when we’re in our 60s, 70s, or 80s. But what if the warning signs began earlier? Changes in the brain, such as the development of amyloid plaques and tau tangles, can start up to a decade before symptoms like memory loss even appear.

A recent study presented at the Radiological Society of North America’s annual meeting explored the connection between metabolic health—specifically, body fat distribution—and Alzheimer’s risk. Researchers found that visceral fat, the hidden fat stored deep within your abdomen, could be a red flag signaling an increased risk for Alzheimer’s disease.

The Link Between Metabolic Health and Alzheimer’s

We already know that Alzheimer’s is connected to metabolic concerns like high blood pressure, high blood sugar, and excess body fat—so much so that it’s often referred to as Type 3 diabetes. But this study took a closer look at how these metabolic markers—specifically fat distribution and blood sugar—are linked to the formation of amyloid plaques and tau proteins in the brain.

The research focused on 80 cognitively healthy adults in their 40s and 50s, and the findings were clear: the amount and type of fat you carry can play a significant role in how your brain ages.

Visceral Fat and Amyloid Buildup

What stood out in the study was the connection between visceral fat and the buildup of amyloid plaques in the brain. Visceral fat, which surrounds your internal organs, was found to directly correlate with an increased presence of amyloid deposits.

The findings were striking: visceral fat accounted for 77% of the impact of excess body fat on amyloid buildup. On the other hand, subcutaneous fat, the fat found just beneath the skin, did not show the same correlation.

Dr. Mahsa Dolatshahi, the study’s lead author, emphasized the importance of this discovery: “Investigating Alzheimer’s disease pathology as early as midlife—when the disease is in its infancy—could lead to more effective interventions, like weight loss and reducing visceral fat, which may help prevent or delay the onset of the disease.”

Other Key Findings

In addition to visceral fat, the study also highlighted the role of insulin resistance and lower HDL (good cholesterol) levels in driving amyloid buildup in the brain. Together, these factors point to a larger issue of metabolic dysfunction as a potential early indicator of Alzheimer’s risk.

Lifestyle Changes to Protect Your Brain

Improving your metabolic health and body composition can be a game-changer in lowering Alzheimer’s risk. While no strategy can completely prevent Alzheimer’s, adopting the right lifestyle habits now can significantly reduce the likelihood of developing cognitive decline later in life.

Here are four powerful lifestyle changes to help protect your brain and maintain healthy body composition:

1. Strength Train Twice a Week: Strength training has been shown to reduce body fat percentage, including visceral fat, and improve blood sugar control. Building muscle and losing fat not only enhances physical health but also supports brain health. If you’re new to strength training, you can check out this at-home strength training guide.
2. Prioritize Protein: Protein is essential for muscle maintenance and fat loss. Experts recommend consuming at least 100 grams of protein a day to support muscle health, but most people need even more for optimal well-being. Try incorporating more protein-rich foods into every meal—especially breakfast.
3. Supplement with Brain-Supporting Nutrients: Omega-3 fatty acids, creatine, choline, and resveratrol are known to support cognitive health. For example, citicoline, a form of choline, has been shown to enhance memory, particularly in those with mild cognitive impairment. Studies also suggest resveratrol can improve blood flow to the brain, ensuring it gets the nutrients and oxygen it needs to function well.
4. Walk Daily: Light-intensity activities like walking have been linked to lower cognitive decline and better body composition. A daily walk could be a simple, yet powerful, tool for supporting brain health as you age.

The Takeaway

This study connects the dots between visceral fat and amyloid buildup in the brain, shedding light on how excess fat can contribute to the development of Alzheimer’s disease. The good news? By improving your body composition—whether you’re in your 20s, 40s, or beyond—you’re taking important steps to safeguard your brain health for the future.