Share
Most people know that consuming large amounts of sugar can lead to weight gain and even the development of type 2 diabetes. However, few realize that excessive sugar consumption also impairs brain function, ultimately increasing the risk of dementia. Brain coach Alla Naumova explains why it is important to resist temptation and pay attention to the body’s condition.
BASIC PRINCIPLE
It has evolved so that the brain perceives sugar as a reward, releasing a cascade of happiness and pleasure hormones in response. It consumes approximately 20% of all the energy produced by the body, and glucose is one of the main sources of nutrition.
INFLUENCE
Scientists conducted an interesting experiment studying how people’s puzzle-solving ability depends on their sugar susceptibility. Some had problems with excess weight, while others were perfectly healthy. Within each group, some received a glucose dose, and the rest received a placebo.
It turned out that subjects with good glucose sensitivity performed twice as well on tests as those with resistance—the healthy placebo recipients showed similar results.
TYPES
1. Natural sources—fruits and berries,
2. added sugar—industrial sweets.
Added sugar, unlike natural sources, leads to a sharp spike in glucose, which over time causes disruptions in the body.
CONSEQUENCES
The brain significantly loses the plasticity and volume of white and gray matter at the physiological level, leading to:
– Memory impairment,
– Speech disorders,
– Issues with attention concentration.
TIPS
Good metabolic flexibility leads to better and faster brain function and slower aging. What can be done about this?
1. Monitor glucose, insulin, and HOMA-IR levels to assess glucose susceptibility—at least yearly under a doctor’s supervision.
2. Do not exceed the recommended daily intake of added sugar (5–10% of the daily calorie intake, but not more than 25 grams for an adult), preferring natural fruits.
3. Engage in strength training; this develops metabolic flexibility.
