1.Research has already stated that obesity is a risk factor for neurocognitive decline. Obesity has become a widespread lifestyle disease that affects individuals regardless of age, gender, race, or culture. Many studies are being conducted on the relationship between obesity, defined as an excessive accumulation of fat, and brain function. Research has shown that structural changes in the brain are quite common among elderly obese individuals, particularly in the form of cerebral atrophy in grey matter and alterations in white matter volume. Notably, there is a reduction in the volume of the frontal lobe, hippocampus, thalamus, and anterior cingulate gyrus. Changes in brain structure can also occur in younger obese individuals.
2.BDNF (Brain-Derived Neurotrophic Factor): Adverse effects of Brain-Derived Neurotrophic Factor (BDNF) have been linked to lifestyle and diet choices. Low levels of BDNF, which affect neuronal plasticity, are associated with obesity and diets high in sugar or fat. Studies have shown that a high-fat diet, which leads to increased body weight, is related to reduced BDNF levels in the prefrontal cortex. This reduction can result in learning difficulties and impaired food intake control. Additionally, elevated serum leptin levels in obese individuals can lead to changes in the structure of the hippocampus and negatively impact memory performance.
3.Inflammation: When there in increased accumulation of fat tissues, they trigger chronic inflammatory responses, chemicals (cytokines) which crosses the blood brain barrier and reaches the brain cells, thus neuro-inflammation starts. The inflammation process spreads in the brain, damaging the cells, mitochondrial malfunctions which causes oxidative stress, brain immune cells (microglia) becomes hyperactive causing inflammation which can be localised or extensive. The hypothalamus, which controls appetite, is affected, creating a vicious cycle of weight gain. The hippocampus and Amygdala are affected, which causes issues in memory and emotion control.
4. Brain metabolism: Obesity can greatly affect brain metabolism by disturbing core functions such as :
• Obesity can disturb the brain’s insulin sensitivity, which in turn disrupts appetite control and impairs neuronal energy production.
• Mitochondrial dysfunction and low energy production in brain cells can increase oxidative stress and the release of harmful toxins, leading to cellular damage.
• Neuro-inflammation spreads due to the release of inflammatory chemicals like cytokines from visceral fat, leading to an increased risk of cognitive decline, dementia, depression, anxiety and diseases like Alzheimer’s disease.
5. Obesity and insulin resistance: In a healthy individual, insulin acts as an appetite-suppressing hormone on the brain. Studies show that obesity plays a key role in disrupting insulin sensitivity, causing impaired appetite control, resulting in metabolic disorders like type 2 diabetes. Studies have already linked obesity to diseases like heart attacks and cancers. Apart from appetite regulation, insulin in the brain helps in the co-ordination of fat distribution by promoting healthy subcutaneous fat storage instead of unhealthy visceral fat storage. Obesity leads to brain insulin resistance, causing an increase in visceral fat, increased food cravings, overeating, anxiety, depression and further weight gain.
6. Behaviour changes: Dealing with obesity is a gradual process which requires lifestyle changes, dietary changes, physical activity, counselling and a constant support system. Some of the key pillars are :
• Reduction of calories on a daily basis by 500 to 1000 calories. Switching to a calorie deficit diet like whole grains, vegetables, lentils and fish. Portion control and balanced meals are necessary.
• Gradually increasing the level of physical activity like walking, jogging, swimming, weight training.
• Counselling and a support system, including family and peers, to address emotional triggers, anxiety, and stress. A good quantity of sleep is important.
• Self-motivation, self-monitoring of daily calorie intake, routine weight assessment, monitoring physical activity levels and off-course mindfulness practices like meditation and nature bathing.
• Metabolic surgery in case of severe obesity, recommended by professionals.
7.Cognitive functions: In obesity, there are enough studies to show that there is a risk of cognitive decline. There are several ways to improve cognitive functions, such as:
• Controlling neuro-inflammation by medically managing any signs of systemic inflammation, controlling blood sugar levels and managing triggers like stress and anxiety.
• Dietary changes like avoiding high-sugar foods completely, processed foods and focusing on nutrient-rich, low-calorie foods.
• Exercises like cardio workouts to increase blood flow to the brain, which helps flush toxins, help to grow the size of the hippocampus to improve memory.
• Continuous physical activity by avoiding sitting for long hours; constant physical activity apart from routine exercise to clear brain fog. Weight training regularly, which helps to boost BDNF. Improving sleep quality.
• Trying to adopt intermittent fasting, which can help reduce brain inflammation.
8. Rewiring the brain for behavioural modification: To break a behaviour pattern which has been practiced for a long time is a difficult task, requiring patience and effort. Understanding and self – assessment are key pillars.
• Understanding the stress triggers, hunger signals, and habit loops to know the emotions behind them. To change neural pathways, repetition of a corrective behaviour pattern each time such a trigger arises is necessary to rewire the brain.
• Practising mindfulness to activate control of your brain to quiet the default false hunger signals and stress triggers.
• Changing eating habits to healthier options like whole grains, fibre-dense foods, portion control and cutting down on sugary or highly processed food to prevent dopamine spikes.
9. Managing hunger signals and habit loops: Not all hunger signals are real; some of them are false alarms just to activate your brain reward system. Some of the strategies are such as :
• Drinking water or sipping green tea or black coffee to fill the stomach.
• Eating small portions of meals every 3-4 hours instead of heavy meals.
• Practise physical activity throughout the day, like light exercise, walking and avoid sitting for long hours.
• Engage in activities and hobbies apart from routine chores or office work to keep the mind distracted from hunger signals.
• Lower stress by practising deep breathing exercises.
10. Takeaway: Research has shown that a high Body Mass Index (BMI) is associated with cognitive decline, reduced brain volume, and tissue atrophy in the frontal lobes and hippocampus. Excess weight also contributes to the degradation of the corpus callosum, which connects the two hemispheres of the brain. However, it is possible to reverse these effects by losing weight and making lifestyle changes, including adjustments to behaviour and eating habits. This process is gradual but rewarding and requires self-motivation, as well as support from family and peers, to break old habits and develop new neural pathways. In extreme cases, medical interventions such as anti-obesity medications or surgical procedures may be necessary if clinically recommended.
Thanks for reading.
Peace and love 🙏
3H:health,happiness,healing 