The start of a new year typically has many people thinking about losing those extra holiday pounds and getting in shape. More than 21 percent of people make a New Year’s resolution to lose weight. Now, it seems there’s a more pressing reason than ever to focus on shedding excess pounds: reducing your risk of developing Alzheimer’s disease.
High body mass index equals high risk
A study from University College London analyzed data from 1.3 million adults living in the United States and Europe and found that people with a high body mass index (BMI) are more likely to develop dementia than those with a normal weight. The researchers discovered that high BMI predicted dementia occurrence almost two decades before the onset of symptomatic dementia.
Moreover, for each five-unit increase in BMI, there was a 16-33 percent higher risk of dementia. To put that in context, a five-unit increase in BMI is almost 32 pounds. For a person who is 5’7″ tall, this equates to the difference in weight between the “overweight” and “normal weight” categories or between the “obese” and “overweight” categories.
So, with significant evidence that excess weight could contribute to the development of Alzheimer’s, what are some natural and effective ways to lose weight, even during the holiday season?
Here’s how you can combat weight gain while still enjoying the holiday festivities:
- Write down everything you eat: Keeping a food journal increases your awareness of what you’re consuming and how many calories you’re taking in. Write down everything you eat and drink for at least a week, and then identify areas where you can cut back, such as sauces and condiments, sugary drinks, or a late-night snack.
- Stick to water: Many people underestimate the amount of calories they consume in drinks. Instead of sodas, sugary coffees, or holiday favorites like eggnog, choose water to save calories and help shed those pounds.
- Chew your food longer: Chewing each bite of food at least 20 times gives your stomach time to catch up and signal to your brain that you’re full. A habit of rushing through meals can lead to overeating.
- Prepare for parties: Avoid showing up to holiday parties hungry by eating a healthy snack packed with good fats and protein beforehand. That way, you’ll be less likely to give in to sugary, carb-filled treats at the event.
- Don’t skip breakfast: Eating breakfast jump-starts your metabolism and keeps it going throughout the day. Give your body the best start each morning with a healthy, nourishing meal.
- Get moving: Despite the busyness of the holiday season, don’t let your exercise routine fall by the wayside. Regular physical activity boosts your metabolism and helps keep your weight in check.
If you’re concerned about your weight and its potential impact on your risk of developing Alzheimer’s, give yourself the gift of a healthy body this holiday season and prioritize staying active and making smart food choices.
