Sugar and our Memory

We all want to age in a healthy way with a great memory. There is good news: half of a person's risk of developing Alzheimer's is attributable to factors you can change, such as diet and physical activity, says Gary Small, MD, professor of psychiatry at UCLA Semel Institute and author of Alzheimer's Prevention Program.

Taking steps to control diabetes, changing medications and lifestyle can help reduce the risk of developing any form of cognitive impairment. So, consider this wake-up call to take action now to protect your brain and body from the harmful effects of diabetes. See how:

The high blood sugar level leads to inflammation in the body and brain. With regard to Alzheimer's disease, this is a problem because chronic inflammation has been associated with the formation of amyloid plaques and tau tangles, abnormalities in the brain that are characteristic of Alzheimer disease, Dr. Small explains

According to a new UCLA study, consuming high fructose corn syrup, a type of sugar, can lead to a significant reduction in mental performance.

In another study Fernando Gomez-Pinilla, professor of neurosurgery at the David Geffen School of Medicine at UCLA said "Our illustrated findings show how you are affected "Eating a fruit-rich diet over the long term alters your brain's ability to learn and remember information. But adding levels of omega-3 grease to your meals can help reduce damage."

Although studies shown as fructose can be harmful to the body in its role in diabetes, obesity and fatty liver, the study is the first to show how sugar influences brain functions.

The study tested the effects of high fructose corn syrup, commonly found in processed foods, including soft drinks, condiments, apple sauce and baby food. According to the study's press release, the US Department of Agriculture estimates that the average American consumes more than 20 kg of high-fructose corn syrup per year.

"An insulin is important in the body to control blood sugar, but it can alter a different role in the brain, where insulin appears to disrupt memory and learning," said Gomez-Pinilla. “Our study shows that a high-fructose diet harms the brain and the body. This is something new.

The importance of DHA in omega-3 fatty acids, on regular consumption, protects the brain against the harmful effects of fructose. The body creates a reserve of DHA for your brain to touch when needed.

Here are some ways to help your memory

Practice regular exercises

You get a double dose of benefits for controlling diabetes and your brain.

Specifically, aerobic exercise increases circulation in the body and brain and helps or aids in the use of insulin;

In the meantime, strength training exercises can increase insulin sensitivity and lower blood sugar.

That's why the American Diabetes Association recommends doing 30 minutes of moderate-intensity exercise in place for less than five times a week and strength training for less than twice a week.

Eat a healthy diet

Eat a healthy diet. This means that it is low in processed and sugar-added foods and rich in whole foods. The Mediterranean diet is a great option to be followed.

Also remember, certain spices (like turmeric and cinnamon) and aromatic herbs (like oregano) have anti-inflammatory and/or blood sugar-lowering effects.

Control your body weight. In particular, "central obesity - the fat around the abdominal organs is pro-inflammatory".

In addition, to be a risk factor for the development of type 2 diabetes, abdominal obesity increases your risk of heart disease and impairs brain health, the risk of Alzheimer's disease.

Maintain strict blood sugar control. Follow your doctor's advice to take any diabetes medication and monitor your blood sugar. If you do not need to take medications but feel like reducing your sugar consumption and have difficulties with it, register here your email to receive first-hand about a program to help you to reduce your sugar intake.

Sleep and Stress Management

To keep your mind sharp, it is also advisable to have plenty of good quality sleep and manage stress.

Mindfulness meditation can be especially helpful in relieving stress, improving mental focus and increasing neuronal connections.

What you do to help your brain also helps your body and your self-esteem. This is a double reward

Finally, it is easier to protect a healthy brain than to treat a damaged one, once it is extensive.

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