Visceral fat is not just linked to health conditions like diabetes and heart disease – it can promote neurodegenerative diseases, and make our brains older than they should be.
Visceral fat is the hidden fat surrounding our major organs, but it’s more than just an aesthetic concern – it’s linked to brain ageing and cognitive decline.
We all know how important it is to maintain a healthy weight, but do you know just what kind of threat having too much of it can pose on your mental wellbeing?
It goes beyond the self-consciousness anxieties and body image issues of having that extra bit of padding. It involves inflammation and imbalances and, ultimately, a brain older than it should be.
And the main instigator of cognitive decline in this case? Your visceral fat.
Why Visceral Fat Specifically?
Not all fat is created equal. There are two types: subcutaneous fat and visceral fat, and they affect your body in different ways.
Subcutaneous fat is that layer of visible, pinchable fat lying right underneath the skin.
“It does not look pretty,” admitted Dr Ben Ng, a senior consultant endocrinologist from Arden Endocrinology Specialist Clinic, “but the important thing to note is that it doesn’t cause health problems.”
This holds as long as you do not have too much of it. In fact, having a bit of subcutaneous fat can be natural, and may even be good for us, such as by acting as an energy reserve.
But being in excess of subcutaneous fat could be a sign that we’re also being weighed down by visceral fat, and that’s where the real problem lies.
According to Dr Ng: “Visceral fat is all that fat in your intestine and around your liver, and that is the one that is associated with heart disease, diabetes, and it’s a huge problem because it really affects metabolic function.”
It can also have a highly concerning impact on our brains.
The Link Between Visceral Fat and Brain Health
Research shows that the more visceral fat you have, the faster your brain will age, and the higher your risk of developing neurodegenerative diseases, including Alzheimer’s and other types of dementia. This stems from the fact that visceral fat can influence health outcomes such as the thinning of the cortisol, brain volume loss, and further structural changes that can negatively impact focus, memory, and other factors that affect cognitive decline.
This is because visceral fat, sometimes referred to as “active fat”, has a very involved role in our health. It releases proteins called cytokines that can increase inflammation even in our brains.
Furthermore, visceral fat is associated with hormonal imbalances, and if left unmanaged, could weaken insulin sensitivity. Beyond its well-known role in regulating blood sugar, insulin also serves to protect and maintain healthy brain function.
Together, the inflammation and metabolic stress can speed up shifts in the brain that make it older and more susceptible to impairment, even with actual age and genetic factors taken into account.
Keeping Both Your Body and Brain Young
The good news is that visceral fat is a problem that can be reversed before it leads to irreversible neurological damage. While our build-up of this fat could have a genetic component, it is also heavily influenced by our lifestyle choices. A lack of exercise, consuming fatty and sugary foods, and even stress plays a part in visceral fat.
Fortunately, implementing targeted strategies can help to counter these developments and protect your cognitive future.
Strength Training
Regular physical activity, in particular HIIT and cardio, is highly effective in reducing visceral fat, and staving off cognitive decline in general.
Interestingly, strength training has emerged as a particularly effective form of exercise for improving these outcomes. If more visceral fat accelerates brain ageing, more muscles can slow it down. Having a higher muscle mass even leads to a younger-looking brain (if you’re viewing it through an MRI).
Thus, aim for a workout routine that incorporates muscle development and maintenance. Beginners can start off using light weights and resistance bands.
As a side note, since stress can promote visceral fat storage and impact psychological wellbeing, finding ways to manage it through relaxation techniques like yoga can help mitigate its effects.
An Anti-Inflammatory Diet
A nutrient-dense diet that limits your consumption of processed foods is the way to go, and a healthy intake of fruits, vegetables, fibres, proteins and healthy fats can do the trick.
Consider a Mediterranean-style diet, which incorporates such fare; it has been noted to benefit both metabolic and brain health.
More Quality Sleep
Sleep plays an essential role in regulating hormones that affect both fat storage and brain health.
Therefore, aim for 7 to 9 hours of quality sleep each night to allow your body to repair itself and maintain optimal brain and metabolic functions. Follow sleep hygiene practices to help you along the way.
Mental Stimulation
It is important to ensure your brain stays active, especially as you age. Reading and writing, doing puzzles, learning new skills, and even engaging in social activities can help keep your brain young and sharp.
A conscious commitment to a healthy lifestyle can have far-reaching effects. Start making mindful changes today, and you’ll find that your brain – and the rest of your body – will be ever more thankful in the years to come.
References
- Abdalla M. M. I. (2024). Insulin resistance as the molecular link between diabetes and Alzheimer’s disease. World Journal of Diabetes, 15(7), 1430–1447. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11292327/
- Cho, J., Seo, S., Kim, W. R., Kim, C., & Noh, Y. (2021). Association Between Visceral Fat and Brain Cortical Thickness in the Elderly: A Neuroimaging Study. Frontiers in Aging Neuroscience, 13, 694629. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8261238/Cleveland Clinic. (2022, August 7). Subcutaneous Fat. Retrieved from: https://my.clevelandclinic.org/health/diseases/23968-subcutaneous-fat
- Cleveland Clinic. (2024, March 7). Mediterranean Diet. Retrieved from: https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
- Cleveland Clinic. (2025, August 22). Visceral Fat. Retrieved from: https://my.clevelandclinic.org/health/diseases/24147-visceral-fat
- Fargo, M., Wilkins, B., & Lawrenson, A. (2024, September 20). How to start strength training as a beginner: Benefits, tips + workouts. Women’s Health. Retrieved from: https://www.womenshealthmag.com/uk/fitness/strength-training/a706202/strength-training-for-beginners/
- Frysh, P., & Morgan, K. K. (2024, April 8). Visceral Fat: What Is It? WebMD. Retrieved from: https://www.webmd.com/diet/what-is-visceral-fat
- Leake, L. (2025, November 24). People with more muscle mass and less visceral fat have younger brains, study finds. NBC News. Retrieved from: https://www.nbcnews.com/health/health-news/people-younger-brains-muscle-mass-less-visceral-fat-rcna245185
- Pelc, C. (2025, November 25). Having more muscle, less belly fat may help slow brain aging. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/having-more-muscle-less-belly-fat-help-slow-brain-aging
- Rakotoarivelo, V., Lacraz, G., Mayhue, M., Brown, C., Rottembourg, D., Fradette, J., Ilangumaran, S., Menendez, A., Langlois, M. F., & Ramanathan, S. (2018). Inflammatory Cytokine Profiles in Visceral and Subcutaneous Adipose Tissues of Obese Patients Undergoing Bariatric Surgery Reveal Lack of Correlation With Obesity or Diabetes. EBioMedicine, 30, 237–247. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5952229/
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