
Study suggests routine exercise and weight maintenance, improves brain fitness as we age
From que is :
- Maintaining an exercise routine as we age may be a greater protection than weight loss when it comes to brain health,
- One of the things that helps with brain function seems to be control over your exercise choices, which can help keep you consistent and motivated.
- Exercise helps the brain in many ways, but the routine and the goal of maintaining weight even if it is over or under, seems to be more important than weight loss.
As we age, cognitive health becomes increasingly important. But could weight management be a factor in achieving this goal? A recent study in Alzheimer's and Dementia found that the ability to maintain a stable weight may be a significant element for brain health as we age.
"Stability in BMI over time appears to be protective, with a slower rate of cognitive decline, and this was true in both global cognition and specific cognitive functions," says lead author Michal Schnaider Beeri, PhD, of the Icahn School of Medicine at Mount Sinai.
ABOUT THE STUDY
The researchers looked at almost 16,000 older adults who underwent dementia screening over a five-year period and found that those with significant changes in BMI - representing an increase or decrease in 5% - were more likely to have cognitive decline.
There is clinical value in screening for BMI change, especially as we age, as it is simple to measure.
- MICHAL SCHNAIDER BEERI, PHD
This was true regardless of BMI status at the start, including normal or underweight categories. One reason why stable BMI may be protective is that the body is probably better able to maintain balance with other important health markers, such as blood pressure and cholesterol, says Dr Beeri.
"Previous research also indicates that BMI stability is associated with less frailty, disability, and early mortality," she adds. Therefore, there is clinical value in tracking BMI change, especially as we age, as it is simple to measure."
HOWEVER,
However, whether excess weight is harmful or helpful for brain health during ageing is actually still up for debate. Dr Beeri says she and other researchers have shown greater cognitive impairment and dementia with higher BMI in elderly participants in previous studies. For example, one study noted that waist circumference correlates with poorer cognition in older women with type 2 diabetes.2
Another study, following over 450,000 people with obesity over a 12-year period starting in mid-life, found an association between obesity and dementia for some age groups, but the risk decreased as people got older. In that research, people aged over 80 with obesity actually had a lower risk of dementia than those in a non-obese control group.3
"We and others have shown more cognitive difficulties and dementia with higher BMI in old age, but some have found no associations or even lower dementia risk in obese older adults," says Dr Beeri. "In addition, weight loss has also been associated with a higher risk of dementia."
Movement on weight loss
Given the results of the recent study, it is possible that instead of focusing on significant weight changes for better cognitive health and longer life, the emphasis as we age should lean more towards improving physical fitness and mobility. This may be true even with obesity.
This was the conclusion of a 2021 research review in the journal iScience, which looked at studies that examined the mortality risk reduction associated with weight loss compared to physical activity. This review concluded that the risk was lower with physical activity, according to study co-author Glenn Gaesser, PhD, at Arizona State University's college of health solutions.4
In fact, Dr Gaesser suggests that people may benefit from a weight-neutral approach that focuses on health fitness rather than weight loss or weight management. When someone becomes more physically active, body weight may decrease, but in many cases it doesn't change, he says. That can be frustrating for those who make weight loss a primary goal.
[A weight-neutral approach] takes weight loss out of the equation when it comes to improving health.
Focusing on other goals such as better mobility, improved function, and weight stability could help maintain motivation. Focusing on other goals such as better mobility, improved function, and weight stability could help maintain motivation. Another important factor, he adds, is that it doesn't take much to see improvements in areas such as blood sugar control and blood pressure.
"We have data showing that just 2 minutes of moderate to medium walking per hour can improve blood sugar, for example," he said.
Even simply reducing the duration of the daily session has benefits. But Dr Gaesser says a better option is to make moderate-to-moderate intensity exercise a regular habit.
Summarising in our view
Per this new study when it comes to maintaining brain health, weight fluctuations can cause faster cognitive decline as we age. Focusing on weight stability and emphasising movement may have greater benefits than weight loss.
We always comment here at OVER FIT that weight loss should not be the focus of training, stability and strength to practice everyday things are more important than looking good naked 😂.
If you are interested in developing a new exercise regime, talk to a health professional first to determine which activities are best for you.