01/30/2024
Brain Health and Added Sugars
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Improved psychological health is another perk to expect when you cut out sugar. This is because higher intakes of added sugar are associated with a significantly greater likelihood of experiencing episodes of depression, anxiety and other mental health issues. Researchers think this stems from inflammation in the brain that is triggered by sugar's higher glycemic index, but it's important to point out though that research suggests that the intake of added sugars, not natural sugars or total carbohydrates, appears to be the primary driver.
Cutting down on sugar can help keep your memory sharp as you age, too. In a 2020 cross-sectional study of 3,623 Americans 60 and older published in the journal Nutrients, researchers found an association between high sugar intake and the presence and severity of memory impairment. Some research suggests this could be because of elevated inflammation in the brain, leading to memory problems in the hippocampus.
By laying off the added sugar and getting moderate daily exercise such as walking or gardening, your brain will end up making more neural growth factors improving your neural plasticity which is essential for learning and memory. The moderate exercise stimulates production of neural growth factors without causing the high stress of intense exercise that tends to lower the production of neural growth factors like BDNF. At the same time, removing added sugar from the diet helps reduce excess sugar in the bloodstream that tends to make the brain close needed receptors for neural plasticity.
Finally, studies have shown that higher brain glucose levels – associated with sugar in our diets – are correlated to more severe plaques and tangles found in the brains of people with Alzheimer’s. Researchers are actively looking for any connection to causes of dementia. At the moment no one knows for the exact role added sugar plays.
A simple lifestyle change of minimizing added sugars in the food you eat is likely to pay dividends to your current and future mental health. It shouldn't be surprising that this means eating much less of the highly processed foods that crowd many grocery aisles.
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Hypnosis can help you cut sugar and control cravings.
