Common 'daily activity' linked to rapid shrinking of brain in young people (even working out doesn't cut it)

This is the era of more mental labour than manual labour for the youth. Sitting behind the screens for hours, then rewinding either at the gaming console or on the couch while binge-watching a series on some OTT platform. Whatever we choose to do throughout the day, it involves sitting for hours on end is fairly constant.

And that can not only negatively impact health, increasing the risk of various conditions like heart disease, diabetes, and obesity, but also can lead to muscle weakness, spinal stress, and reduced circulation, affecting mental well-being and cognitive function .

In fact, recent research has highlighted the potential negative impact of prolonged sitting on brain health , even among those who engage in regular exercise.


What does the research say?

Conducted by researchers at Vanderbilt University’s Memory and Alzheimer’s Center and published in the journal Alzheimer’s & Dementia, the study examined the relationship between sitting time, physical activity, and brain health in older adults over a seven-year period.

The findings of the research indicate that extended periods of sitting, regardless of exercise habits, can contribute to brain shrinkage. Participants who exercised for the recommended 150 minutes per week still experienced noticeable brain volume loss if they spent long hours sitting. On average, these individuals sat for approximately 13 hours each day, which is a significant duration spent in sedentary positions such as at desks, on couches, or in cars.


The study particularly identified concerning outcomes for individuals carrying the APOE-ε4 gene, a known genetic risk factor for Alzheimer’s disease. Among these individuals, prolonged sitting was associated with greater loss of gray matter in crucial brain areas, including the frontal and parietal lobes—regions integral to decision-making and memory recall. As a result, those with the APOE-ε4 gene demonstrated greater difficulties in memory tasks, such as recalling words and identifying objects swiftly.


What are the findings?

The mechanisms behind these findings suggest that long periods of sitting impede blood flow to the brain, resulting in reduced oxygen and nutrient delivery essential for maintaining healthy brain cells. Additionally, sedentary behavior can lead to increased inflammation, further exacerbating potential brain cell damage, especially for those with genetic predispositions.


The longitudinal aspect of the study, which included real-time data collection using wrist monitors and MRI scans, reinforced the notion that even consistent exercise cannot fully offset the detrimental effects of excessive sitting. With more time spent in a sedentary state correlating to faster brain shrinkage, researchers emphasize the importance of incorporating regular movement into daily routines.


What’s the resolution?

To mitigate the risks associated with prolonged sitting, experts recommend breaking up periods of inactivity with short walks, stretches, or standing breaks throughout the day. Simple actions like standing during phone calls or walking while checking emails can greatly contribute to brain health.


In conclusion, the research underscores the critical need to reduce sitting time to protect brain health, particularly in older adults and those at genetic risk for Alzheimer’s. Adopting a more active lifestyle and integrating regular movement into daily activities can play a significant role in maintaining cognitive function and minimizing brain decline.