Big Bellies Linked to Dementia
Posted on: Wednesday, 21 May 2008, 15:00 CDT
That Buddha belly makes your jeans tight.
That paunch gets in the way when you bend over for the change in the candy machine.
And now a new study warns that a large belly in midlife could raise our risk of dementia when we're old.
The study, begun in the 1960s, concluded that people who were both obese and had a big belly were three times more likely to be diagnosed with dementia in their 70s and 80s than those of normal weight and belly size.
And, because the dementia risk nearly doubled in people who were considered a healthy weight but had large waists, researchers concluded that it matters where you carry your weight.
The research, published recently in Neurology, is said to be the first to link midlife belly bulge with dementia in older age. It didn't look at why belly fat increases the dementia risk or whether losing the belly reduces the risk.
But it squares with other research suggesting that cardiovascular health problems the same ones that can be created by excessive body fat around your middle put you at risk for dementia and Alzheimer's disease.
High blood pressure, high cholesterol and diabetes are all known risk factors for the most common form of Alzheimer's that affects 90 percent of patients.
"We cannot prevent the disease, but it is encouraging to know that we can prevent some risk factors," says Michelle Niedens, education director for the Heart of America Alzheimer's Association. "We might as well control those things that we can."
The relationship between brain health and stomach fat is complicated. The study's researchers can only hypothesize about it, suggesting that the fat might release toxic substances that have been associated with the buildup of brain plaque found in Alzheimer's patients.
A historical hazard
Belly fat has long been known to be a health hazard. The deep fat stored in big bellies visceral fat packs itself around internal organs, leading to inflammation and metabolic changes that can unleash a host of health problems.
"I think it should energize us to understand that choices we're making now and priorities we're making now directly relate to the quality of end life," Niedens says. "We may not be able to control whatever faces us in the future, but we can control some pieces."
Taking a cue from this new study which lends credence to what's good for the heart is good for the brain is a start, Niedens says.
Her advice: Stay physically active and follow a brain-healthy diet.
The good news about the kind of diet that will help you lose that gut? It will also be healthy for your brain.
"A diet like that has a lot of color, vibrant colors, has a lot of whole grains and lean foods, and those will be good in helping your brain stay healthy," says registered dietitian Mary Meck Higgins, a certified diabetes educator at Kansas State University.
To banish excessive body fat, load up on the fruits and vegetables, without any added sugar, she says. Eat whole grains, which will help you feel full. And lean protein will help with the bulge battle. In red meats, look for cuts that have less marbling, or fat, in them. A loin cut, for instance, typically translates into "lean," she says. And don't forget dairy products. Just make them low-fat or fat-free.Fat stomachs are a common complaint among men and women who come in for workout advice, says personal trainer Brian Haines, a YMCA program director for health and fitness.
2-inch loss is huge
"Men tend to come in and say, 'I want to lose weight,' and it's very general. But if they do have a specific area, it's usually the midsection, the belly," Haines says. "When women come in, they say, 'I want to lose weight,' and then they say particularly from that core area, belly, hips and thighs."
Medical experts say that losing just two inches off your waistline can decrease your chances of getting diseases such as diabetes and high blood pressure by as much as 50 percent.
But fitness experts warn that spot-reducing is a myth, that there are no exercises that will banish fat from just one area of your body, which is why Haines doesn't spend a lot of time trying to figure out what "body type" his clients are.
Instead, "we talk to them about the importance of a balanced workout program," he says.
Balance means combining cardiovascular workouts with strength training. "I like to throw in the strength component, because when you have healthy muscle mass it raises your metabolism and you burn fat even at rest," says Haines.
Haines recommends that beginners start with strength-training exercises that work large-muscle groups leg presses that work the quadriceps, hamstrings and glutes, and the seated row and lateral pull-down for the upper body.
Also for beginners: 30 minutes of moderate-intensity exercise every day.
Moderate intensity means you can converse with someone while exercising, "but you can't do all the talking," says Haines.
It doesn't really matter what type of exercise it is. Walking, jogging, swimming, tennis, hoops in the schoolyard. Make it something you enjoy, says Haines.
"If you don't like it, you're not going to do it," he says. "Anything to get you moving."
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Can you pinch an inch?
People who carry most of their excess weight around their waist "apple" shapes are at higher risk for many diseases than those who pack most of their extra weight below the waist, "pear" shapes. How to know if you have too much around the middle? Here are two ways:
* Waist circumference: Use a tape measure to measure the circumference of your waist at its smallest point usually just above your naval.
A waist measurement of greater than 40 inches for men or 35 inches for women indicates increased health risks.
* Waist-to-hip ratio: Use a tape measure to measure the circumference of your waist at its smallest point.
Then measure the circumference of your hips at their widest point.
To calculate your waist-to-hip ratio, divide your waist measurement by your hip measurement. A waist-to-hip ratio of greater than 0.9 for men and 0.85 for women indicates increased health risks.
Source: mayoclinic.com
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Maintain your brain
You can't prevent Alzheimer's disease, but you can take steps to keep your brain healthy. Here's advice from the Alzheimer's Association:
* Keep your brain active every day. Stay curious and involved; commit to lifelong learning. Read, write, work crosswords or other puzzles. Attend lectures and plays. Play games. Garden.
* Stay socially engaged in activities that stimulate mind and body. Stay active in the workplace. Volunteer. Travel. Join clubs.
* Exercise regularly. Physical exercise maintains good blood flow to the brain and encourages new brain cells. Exercise is most effective when done regularly and in concert with a brain-healthy diet, mental activity and social interaction.
* Follow a brain-healthy diet. Reduce your intake of foods high in fat and cholesterol. Increase your intake of "protective" foods that reduce the risk of heart disease and stroke and appear to protect brain cells. Dark-skinned fruits and vegetables have the highest levels of naturally occurring antioxidants. Cold-water fish contain beneficial omega-3 fatty acids. Some nuts, including almonds, pecans and walnuts, can also be a useful addition to your diet.
Source: alz.org.
Source: Record, The; Bergen County, N.J.
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