How To Slow Down Brain Aging, According To Research Reduce Visceral Fats And Strengthen Muscles

Illustration of research shows, reduce visceral fat and strengthen muscles on how to slow brain aging (Freepic/jcomp)

YOGYAKARTA - Secrets of slowing brain aging are not just enough sleep or maintaining a diet. Apparently, your body composition plays an important role. Recently, a study showed that having more muscle mass and belly fat, especially low visceral fat, is closely related to the brain that biologically looks younger. That is, keeping the body strong and lean from the inside can help the brain stay sharp. If you want the long-term brain to stay healthy, these research results deserve attention.

Research was conducted by a team at the Washington University School of Medicine, from the Mallinckrodt Institute of Radiology in St. Louis, Missouri, led by Cyrus A. Raji, MD, PhD. Citing Medical News Today, Tuesday, December 2, the results of the research were delivered at the 2025 Radioological Society of North America (RSNA) annual meeting.

In the study, the researchers included 1,164 healthy adults with an average age of about 55 years. All participants underwent an MRI scan of the whole body and brain using a technique that allows measurements of muscle mass, visceral fat (hidden fat) in the stomach, subcutaneous fat (under the skin), and an estimate of brain age' based on brain structure.

The study results show a clear pattern, participants with a larger muscle mass and a ratio of visceral fat to low muscles tend to have a brain that appears to be younger structurally. In contrast, they with a ratio of visceral fat to a high muscle or large belly fat compared to muscles tend to have a brain that is biologically older''. Interestingly, subcutaneous or fat fat fats that are just below the skin, do not show a significant association with brain age. This indicates that not all fats have the same effect on the brain. But visceral fats, which hid'' inside the stomach near the organs, have a special impact on brain aging.

According to doctor Raji, visceral fat is biologically active and is often associated with inflammation and metabolic stress. This condition can accelerate aging in the body in general, including the brain. On the other hand, having healthy muscle mass provides metabolic reserves, supports physical health, and helps maintain brain structure.

It is important to understand that decreased muscle mass that often occurs with age can weaken physical endurance, increase the risk of dependence, and support metabolic less ideal body conditions. This condition can have a negative impact on brain health. Thus, maintaining muscles and reducing visceral fat together appears to be a more effective strategy than just losing weight without guidance on body composition.

Based on the findings of this study, there are several steps you can take if you want to keep your brain healthy in the long term. First, focus on building and maintaining muscle mass through strength training, weightlifting, resistance training, or routine physical activity involving large muscles such as your legs, back, or arms.

Second, reduce or avoid the accumulation of visceral fat through an active lifestyle, cardio exercise, such as fast walking, cycling, light running. It is also important to be accompanied by maintaining a balanced diet by increasing vegetables, fruit, quality protein, reducing processed foods, sugar, and saturated fats. Maintaining ideal body weight and healthy waist circumference are also important indicators.

Third, consider body composition as a target. Namely maintaining the ratio between muscle mass and visceral fat, not just weight numbers. This is because the visceral fat is more influential on brain health.

Keep in mind, the results of this study were presented at the RSNA scientific meeting and have not been published in peer-reviewed journals. This means that further research is needed to strengthen findings. Even so, the use of body and brain MRI plus an AI algorithm to measure brain age' shows a promising new approach for brain aging and metabolic health studies. Going forward, this method can help design interventions such as training programs, diets, or metabolic therapies that specifically target a decrease in visceral fat while maintaining muscles. This strategy could be part of future degenerative brain disease prevention efforts.

By considering the results of the latest research above, keeping the body muscular and controlling belly fat, especially visceral fat, not only about physical appearance or health. This is a real investment in long-term brain health and delays brain aging. If you start exercising regularly, paying attention to food intake, and maintaining body composition, you will give a big gift to your brain in the future.