Want a sharper mind in your golden years? Start by trimming your waistline. A new study discovered that diet quality and waist-to-hip ratio in midlife are directly linked to brain health and cognitive function as we age.
‘This message is alarming in light of the obesity pandemic,’ remarked Dr. Sharmili Edwin Thanarajah, a neurologist at Goethe University Frankfurt who wasn’t involved in the study, in an editorial.
Changes in the Western diet have significantly contributed to America’s obesity crisis, which is associated with chronic conditions such as type 2 diabetes, cardiovascular disease, and high blood pressure. Furthermore, it is the leading modifiable risk factor for dementia.
Currently, over six million Americans are living with dementia, and this number could reach 12 million by 2060 without effective interventions. Experts emphasize the urgent need to prevent or slow dementia’s onset, beginning with lifestyle changes such as a healthier diet and regular exercise.
The significance of midlife as a critical period for cognitive health interventions is increasingly recognized, yet little is known about the long-term effects of dietary adherence on brain health.
To explore this connection, scientists utilized data from the Whitehall II Study, a 30-year longitudinal research project tracking over 10,000 participants. They monitored the waist and hip measurements of 664 middle-aged British civil servants over a 21-year span.
At the same time, 512 participants completed detailed diet questionnaires covering 11 factors, including fruits, vegetables, whole grains, fats, and sugary beverages.
When the participants reached their 70s, the researchers conducted brain scans and cognitive performance tests. Findings revealed that those with a lower hip-to-waist ratio at the start exhibited better working memory, executive function, and overall cognitive performance later on. Additionally, participants who maintained a healthier diet during midlife demonstrated enhanced brain function, particularly in areas related to learning, memory, and inter-regional brain communication.
However, individuals need not despair if they have not prioritized healthy eating in the past. Researchers found that participants who improved their diets throughout the study experienced positive changes in their brain health — particularly concerning dementia and aging.
‘If you want to enhance your brain health, it’s not too late to make a change, but the earlier, the better,’ Dr. Daria E. A. Jensen, a study author and postdoctoral researcher at Oxford University, told BBC Science Focus.
The researchers concluded that initiatives aimed at enhancing diet quality and managing central obesity are most effective for individuals aged 48 to 70, leading to improved brain and cognitive health outcomes in later life. Dr. Edwin Thanarajah stressed that enhancements in diet quality — not solely waist-to-hip ratio reduction — correlate with better brain health later on. She cited research indicating even brief exposure to unhealthy diets rich in fat and sugar can harm healthy brain function.
‘It is vital to incorporate dietary guidelines into public health policies,’ Edwin Thanarajah added. ‘This integration should serve as an independent and essential strategy for safeguarding brain health, alongside evaluating metabolic and cardiovascular risk factors.’
It’s important to note that the study faced limitations. The participant demographic predominantly consisted of white British men, and many were highly educated and generally healthier than the broader UK population.
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