More muscle mass and less belly fat will slow down brain ageing, says study

Health risks of belly fat: Healthier bodies with more muscle mass and less hidden belly fat are more likely to have healthier, youthful brains. Better brain health, in turn, lowers the risk for future brain diseases, such as Alzheimer’s (Image: Pexels)

Are you worried about keeping your mind sharp as you age? A healthier body, it seems, really can mean a younger brain. Researchers report that adults with higher muscle mass and less visceral fat, the hidden fat around internal organs, tend to have younger-looking brains on MRI scans. In contrast, carrying more deep belly fat relative to muscle may accelerate brain ageing.

Dr Cyrus Raji, senior author and associate professor of radiology and neurology, Washington University, says: “Healthier bodies with more muscle mass and less hidden belly fat are more likely to have healthier, youthful brains. Better brain health, in turn, lowers the risk for future brain diseases, such as Alzheimer’s.”

The research involved 1,164 healthy adults, roughly half women, with an average age of 55. Participants underwent whole-body MRI scans to measure muscle, subcutaneous fat (under the skin), and visceral fat (deep belly fat). AI algorithms then estimated each participant’s biological brain age from structural brain scans.

Also read | Reduce belly fat: Eat a balanced diet, sleep properly and other expert tips to lose weight

What the study says

• More muscle equals younger brain: Higher muscle mass correlated with a lower predicted brain age.
• Visceral fat accelerates ageing: Higher visceral fat relative to muscle predicted an older brain.
• Subcutaneous fat not linked: Fat under the skin did not meaningfully affect brain age.

These findings show that body composition is a powerful indicator of brain health. Maintaining or increasing muscle while reducing visceral fat could help protect your mind as you age.

Easy tips to keep mind sharp

• Engage in strength training to build or preserve muscle.
• Focus on diet and lifestyle strategies to reduce visceral fat.
• Monitor progress using simple body measurements or professional guidance.

The research also informs the use of GLP-1 weight loss drugs like Ozempic, which reduce fat but may also decrease muscle. Future therapies may focus on targeting visceral fat while protecting muscle to optimise brain health.

It’s time to build muscle, reduce hidden belly fat, and make body composition a priority. Dr Raji says, “Losing fat, especially visceral fat, while preserving muscle volume would have the best benefit on brain ageing and brain health.”

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.