Belly fat is often associated with heart disease, diabetes, and high blood pressure, but recent research suggests it may also have a long-term negative effect on brain health, potentially raising the risk of dementia.
According to experts, visceral fat — the fat that accumulates deep around the liver, pancreas, and intestines — causes chronic inflammation, hormonal imbalance, and various metabolic problems in the body.
Over time, this can contribute to memory loss, reduced attention span, declining cognitive ability, and a higher risk of dementia.
A study published in the journal Immune Network said the gut does more than digest food: it plays an important role in the immune system, metabolism, and nervous system function.
Beneficial microorganisms in the gut, known as the gut microbiome, also help maintain brain health.
Researchers say not all body fat carries equal risk. Compared to subcutaneous fat, which sits under the skin, visceral fat is considerably more dangerous, since it releases inflammatory chemicals that can damage blood vessels, insulin function, and brain cells.
This reduces blood flow to the brain and disrupts normal communication between nerve cells.
The effects can include weakened memory, reduced attention span, slower thinking, difficulty learning new things, and declining cognitive ability.
Multiple studies have found that people with a larger waist circumference in midlife face a comparatively higher risk of developing Alzheimer's and other forms of dementia later in life.
The impact is not limited to physical health. Excess belly fat has also been linked to anxiety, depression, sleep problems, fatigue, and low energy.
Experts say inflammatory compounds released by this fat can disrupt the balance of key neurotransmitters in the brain, such as serotonin and dopamine.
Risk factors for visceral fat accumulation include calorie-dense processed foods, soft drinks, physical inactivity, insufficient sleep, chronic stress, smoking, excessive alcohol consumption, and aging.
Even people with a normal body weight can accumulate harmful fat inside the abdomen, which is why experts consider waist circumference, not just body weight, an important indicator of overall health.
Experts recommend regular exercise, a balanced diet, seven to nine hours of sleep per night, stress management, and regular health checkups as effective ways to reduce visceral fat.
These measures can lower the risk of heart disease and diabetes while also helping preserve brain function and memory over the long term.c