With nearly one million people in the UK currently living with dementia, and cases expected to rise to over 1.4 million by 2040, finding effective ways to reduce dementia risk is more important than ever. While puzzles and memory games are often recommended to keep our minds sharp, NHS doctor and TV presenter Dr Amir Khan offers new evidence highlighting the vital role of muscle strength in brain health.
Dr Khan, known from shows like Lorraine and Good Morning Britain, shares research that challenges traditional thinking. He points out that one of the strongest predictors of brain health isn’t how many crosswords you complete but how strong your muscles are. This insight comes from a comprehensive study published earlier this year that analyzed 31 research papers involving older adults. The study found that those with sarcopenia—a condition marked by the age-related loss of muscle mass and strength—were twice as likely to suffer cognitive impairments compared to their stronger peers.
But does this mean you need to hit the gym every day? Not necessarily. Dr Khan highlights that something as simple as grip strength, measured by how firmly you can squeeze someone’s hand, is a powerful indicator of future dementia risk. In fact, dementia risk decreases with every additional five kilograms of grip strength, underscoring the importance of maintaining muscle power.
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So, how exactly do muscles influence brain health? Dr Khan explains that muscles do more than support movement; they function as active organs. When you exercise and engage your muscles, they release myokines—chemical messengers that circulate throughout the body. These myokines help reduce inflammation, improve metabolism and insulin sensitivity, support blood vessel health, and may protect brain cells from damage.
While mental activities like puzzles remain important for cognitive function, Dr Khan urges people to balance brain games with physical activity aimed at building muscle strength. This can include gym-based resistance training, climbing stairs, or simply carrying groceries. The encouraging news is that it’s never too late to start.
To maintain muscle health and support brain vitality, Dr Khan recommends regular strength training, staying physically active, consuming adequate protein, and prioritizing quality sleep. “Think of strength training as an investment not just in your body, but in your brain too,” he concludes.