Your weight loss regimen isn’t just good for your body — it’s also good for your brainpower. Here’s why.

Maybe your doctor recently told you it would be a good idea to shed some pounds. Or weight loss has made it to the top of your list of goals. Yes, losing weight can be good for your overall health. But you might not know that it’s good for your brain’s health too.

By managing your weight, you can lower your chances of cognitive decline and improve your memory, learning and mental sharpness, says Michael O. McKinney, M.D., a physician and nutritionist with weight loss company Healthy Outlook in Jacksonville, Florida. “Even minimal weight loss can be hugely beneficial for daily brain performance.”

Below, learn how excessive body fat, or obesity, can adversely change the brain — plus, easy tips for losing weight and gaining brainpower.

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How obesity changes the brain

“Obesity is linked to many metabolic and cardiovascular health conditions,” says Nancy Isenberg, M.D., M.P.H. She’s a neurologist and medical director of the Center for Healthy Aging and Women’s Brain Health Program at Providence Swedish Hospital’s Cherry Hill Campus in Seattle.

Dr. Isenberg notes that the following conditions, which are linked to obesity, may also be linked to brain-related diseases such as dementia and stroke:

• Diabetes
• Heart disease
• High blood pressure

Being overweight can also lead to inflammation and accelerated aging in the brain, she explains. Inflammation is a normal part of how your body gets rid of harmful substances to protect you. But over time, it can affect your overall health.

One study by researchers at McGill University in Canada found that obesity could reduce the size of a middle-aged person’s brain to the size of someone’s who has Alzheimer’s disease. The researchers think that this is due to thinning of the brain’s cerebral cortex, the brain’s outermost layer. It helps control actions such as speech, memory and thinking.

“Poor eating (and drinking) has been shown to lead to brain shrinkage and reduced blood flow. And this is because poor food (and alcohol) choices negatively influence our entire physiology over time and lead to increased inflammation,” explains Carol Espel, M.S., an exercise physiologist and nutritionist and owner of Inside-OutWellbeing.com in New York.

How losing weight can benefit your brain

The brain oversees every function in the human body. Trillions of cells can all be affected by the food you eat. So, for example, if you eat foods that cause inflammation, they can negatively affect your body and brain. According to Harvard Medical School and Espel, these include:

• Sugar
• French fries and other fried foods
• Red meat (such as hamburgers and steaks) and processed meat (such as deli meat)
• Refined carbohydrates, such as white bread and pastries
• Soda and other sugar-sweetened beverages
• Excess alcohol

But when you’re eating healthy foods, you can reverse some of the inflammation. Harvard Medical School and Espel say examples of foods that fight inflammation include fruits such as strawberries and blueberries; leafy green vegetables such as spinach, Swiss chard and kale; legumes, seeds and nuts such as walnuts and almonds; fatty fish such as salmon and tuna; baked or broiled chicken (without breading or fats); and low amounts of olive oil. “The big takeaway is that these food choices fight inflammation first and foremost — and you’re losing weight almost as an afterthought,” says Espel.

Losing weight, especially in the belly, can help decrease inflammation in the brain, according to Dr. McKinney: “Weight loss cools down the body’s inflammatory response and helps protect and enhance brain health.”

Ways you can cut back on belly fat include:

• Choose a healthy, low-carb eating plan versus trying a new fad diet. You’ll be less likely to have an issue sticking with it if you’re up to speed on what healthy choices look like instead of not-so-healthy ones.
• Exercise regularly. Move any way you can, says Dr. Isenberg. That could be everything from walking around your neighborhood and lifting weights at the gym to gardening or taking a dance class. You’ll want to try to get at least 150 minutes of moderate-intensity physical activity a week, which could be broken down to 30 minutes a day, 5 days a week, and strength training twice weekly. Start out with short walks and gradually increase as you’re able.
• Find a buddy or family member to exercise and eat healthy meals with. Dr. Isenberg says that social connections are also important for your brain (more on that below).
• Read the labels of the foods you’re buying at the grocery store, to understand what’s in them and what’s the healthiest choice.

What does all of this add up to for your brain? According to Dr. Isenberg, 45% of dementia cases are preventable by taking steps to lower your risk, including losing weight.

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How to improve your brain health

“It’s never too late to think about your brain health,” says Espel. You can manage your risk of brain-related illnesses, and it starts with food first — making the right choices at the kitchen table. “Even slight weight loss can make a big difference to brain health,” explains Dr. McKinney. Losing just 5% to 10% of your total body weight can help lower levels of inflammation and reverse some of the obesity-related effects on the brain.

But you don’t have to do it all at once. Try starting small, with easily achievable goals. For example, consider doing a “meatless Monday” once a week — or adding some vegetables as a side dish twice a week. And work your way up from there. “Most importantly, make conscious choices,” says Espel. “You are in charge of consciously deciding what you will and will not eat.”

Besides eating better and getting more physical activity (see above), here are some other tips for boosting your brain health:

Tip #1: Connect with others. Both Espel and Dr. Isenberg agree that social connections are important for your brain. “Recent research documents the importance of relationships and social connections more than any job, or much else,” says Espel.

Tip #2: Keep your brain sharp. Lifelong learning can be a great way to keep your brain fit. Keep it active by learning a new musical instrument or foreign language, or by completing a challenging puzzle.

Tip #3: Keep stress in check. Long-term stress can cause people to overeat. That can lead to weight gain, which as you learned above, can adversely affect your brain, says Dr. McKinney. Some great stress-reducers include:

• Meditation
• Talking to a therapist or a trusted friend
• Setting aside time for relaxation

Tip #4: Get the right amount of shut-eye. Difficulty sleeping can contribute to weight gain and problems with your brain health, says Dr. McKinney. Some pointers to keep in mind:

• Shoot for at least 7 hours of sleep a night.
• Try going to bed and waking up at the same time every day — even on weekends.
• Keep your room cool and dark, depending on the season.
• Try to avoid being on a screen in the hours before bed. It can mess with your ability to fall asleep.

“It does take a commitment, patience, grace, and a little self-love and compassion to build a plan and a mindset to take it one day at a time and one small step at a time,” says Espel. But knowing that you’re putting your body and brain’s health first can be great motivation. In fact, it can be life-changing, she adds.

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For informational purposes only. This information is compiled by UnitedHealthcare and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.

Sources:

Alzheimer’s Association. “10 healthy habits for your brain.” Retrieved from https://www.alz.org/help-support/brain_health/10-healthy-habits-for-your-brain Accessed August 19, 2024

Centers for Disease Control and Prevention. “About sleep.” May 15, 2024. Retrieved from https://www.cdc.gov/sleep/about/index.html

Centers for Disease Control and Prevention. “Adult activity: an overview.” December 20, 2023. Retrieved from https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

Centers for Disease Control and Prevention. “Social connection and worker well-being.” November 20, 2023. Retrieved from https://blogs.cdc.gov/niosh-science-blog/2023/11/20/social-connection-and-work/

Harvard Health Publishing. “Foods that fight inflammation.” March 26, 2024. Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Harvard Health Publishing. “Train your brain.” July 20, 2024. Retrieved from https://www.health.harvard.edu/mind-and-mood/train-your-brain

Johns Hopkins Medicine. “8 ways to lose belly fat and live a healthier life.” Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life Accessed August 19, 2024

National Institute of Environmental Health Sciences. “Inflammation.” September 13, 2023. Retrieved from https://www.niehs.nih.gov/health/topics/conditions/inflammation

National Library of Medicine. “Physiology, Cerebral Cortex Functions.” April 24, 2023. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK538496/

The Neuro (Montreal Neurological Institute-Hospital). “Thinning in the right temporo-parietal cortex and left prefrontal cortex were similar in both groups.” May 30, 2023. Retrieved from https://www.mcgill.ca/neuro/channels/news/study-finds-obesity-related-neurodegeneration-mimics-alzheimers-disease-345693

The Ohio State University. “How less screen time benefits your eyes, brain, mental state and overall health.” July 27, 2023. Retrieved from https://health.osu.edu/health/mental-health/how-screen-time-affects-your-health

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