This Unexpected Body Measurement Could Predict Memory Decline ...Saudi Arabia

While most early signs of dementia are subtle—even borderline undetectable, like those that happen in your sleep—some predictors of cognitive decline are surprisingly apparent.

So apparent, in fact, they're quite literally part of your body, according to new research from University College London (UCL) and the University of Oxford with contributions from institutions in France, Germany and Finland.

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Published in JAMA Network, the study analyzed data from 1,774 individuals aged 48 to 68 over a 21-year period, tracking diet quality in 512 participants and body fat distribution in 664.

After assessing brain connectivity, memory and executive function using MRI scans and cognitive tests, the study echoed what many doctors have been saying for years: A healthy diet supports a healthier brain.

More specifically, participants who ate a healthy diet in their midlife had stronger connections in the hippocampus (the brain's memory center) and healthier white matter, which is essential for communication between different parts of the brain.

Related: This Super Simple Diet Could Lower Your Alzheimer’s Risk by 53%

As for the mysterious body metric in question? According to the research, participants with a higher waist-to-hip ratio (WHR) had worse working memory and executive function later in life. What's more, brain scans revealed that excess abdominal (or belly) fat was linked with weaker white matter, which can negatively impact cognitive performance.

Before you panic, however, know that the study did not specify which waist-to-hip ratios or weights were associated with cognitive decline—only relative difference.

Related: The No. 1 Food To Eat To Support Your Memory

How and When to Reverse It

Researchers shared the exact time frame required for intervention: According to the study, focusing on diet and belly fat reduction between the ages of 48 and 70 could have the biggest impact on maintaining brain health and preventing cognitive decline.

Translation? It's not too late! And as we've learned time and time again, there are countless tiny ways and sustainable hacks to reduce belly fat and boost your memory, too. Here are three of our favorites to get you started.

Related: Doing This One Thing Every Day Could Lower Your Risk of Dementia, According to a Cleveland Clinic Neuropsychologist

Research from Chicago's Rush University Medical Center found that Participants who closely followed the MIND diet demonstrated a whopping 53% slower rate of cognitive decline.

A combination of the Mediterranean diet and DASH diet (Dietary Approaches to Stop Hypertension), the MIND diet prioritizes berries and leafy greens, which have been shown to support brain health. Check out specific food recommendations here.

Related: Can the DASH Diet Help With Insulin Resistance?

Reduce high-fat foods.

While you're at it, try and reduce your intake of high-fat foods: A new study found that high-fat diets can quickly increase brain inflammation in older patients, plus have dire metabolic and gut health impacts down the road.

Related: High Fat Diet Linked to Cognitive Decline In Just 3 Days: Study

Get at least five minutes of exercise daily.

Finally, get moving! According to a new study from Johns Hopkins Bloomberg School of Public Health, getting just 35 minutes of exercise weekly—or five minutes of movement each day—is associated with an average of 41% lower dementia risk.

Up Next:

Related: This Common Problem May Actually Be an Early Sign of Dementia, According to a Neuroscientist

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