Most people know that carrying excess belly fat can raise the risk of conditions such as diabetes, heart disease and high blood pressure. But according to neurologist Dr Sudhir Kumar, it could also have an impact on brain health, including memory and thinking abilities.
In a post shared on X on 21 July, the Apollo Hospitals, Hyderabad neurologist discussed emerging research linking excess abdominal fat, particularly visceral fat, with cognitive decline and dementia. He also shared practical ways to reduce this type of fat through healthy lifestyle habits.
Why visceral fat is more harmful than other body fat
Dr Sudhir explained that not all body fat affects the body in the same way. Fat stored just beneath the skin, known as subcutaneous fat, is different from visceral fat, which surrounds internal organs deep inside the abdomen. According to him, it is this visceral fat that poses the greater health risk.
He said research suggests that people with higher levels of visceral adipose tissue (VAT) are more likely to experience:
- Cognitive decline
- Dementia
- Smaller brain volume
- Reduced hippocampal volume, the part of the brain responsible for memory
How belly fat may affect brain health
According to Dr Sudhir, the link between visceral fat and brain health remains significant even after taking factors such as age and body weight into account. Over time, these changes may gradually affect memory and thinking skills.
He explained that several biological processes may contribute to this, including:
- Chronic low-grade inflammation
- Insulin resistance
- High blood pressure
- Unhealthy blood lipid levels
- Damage to small blood vessels
- Hormonal changes that can affect the brain
Simple lifestyle changes that can help reduce visceral fat
Dr Sudhir also pointed out that studies have associated higher visceral fat with poorer executive function, slower information processing, reduced attention span and weaker memory performance. He noted that these changes can begin years before dementia becomes noticeable. The encouraging part, he said, is that visceral fat can be reduced.
Unlike ageing or genetic factors, visceral fat is considered modifiable through lifestyle changes. According to Dr Sudhir, the most evidence-based ways to reduce it include:
- Regular aerobic exercise
- Strength training at least twice a week
- Following a Mediterranean-style diet
- Eating enough protein and fibre
- Getting seven to nine hours of sleep each night
- Maintaining a healthy body weight
He also advised against relying on so-called fat-burning supplements, saying there is no convincing evidence to support their effectiveness. Instead of focusing only on body weight, he recommended keeping an eye on waist circumference and waist-to-height ratio, adding that a ratio below 0.5 is a useful target for most adults because it reflects visceral fat more accurately.
Dr Sudhir emphasised that looking after brain health should begin long before old age. He added that for people living with diabetes, hypertension, prediabetes or fatty liver disease, reducing visceral fat becomes even more important, not only for heart health but also for protecting memory, cognitive function and overall wellbeing. According to him, reducing visceral fat is one of the smartest long-term investments a person can make for both brain and overall health, reinforcing the idea that a healthier waist often goes hand in hand with a healthier brain.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice.
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