Does eating too much sugar affect your brain?

I have often talked about the dangers of too much added sugar in the Western World's diet, it is in everything from bread to sausages and packed into processed foods.  Unfortunately, a lot of the available data refers to the Standard American Diet (SAD for short, and it certainly is that!).  However, the rest of us in other first world countries are not far behind.





Basic Stats:

• In 1822 the average American consumed 45g of sugar every 5 days.  45g of sugar is the amount found today in one 12 ounce can of soda.  In 2012, Americans are now consuming a stagering 765g of sugar every 5 days.
• US sugar consumption has risen from 20lbs per year in 1820 to 130lbs per year in 2012.
• The average American consumes 3lbs of sugar each week or 3,550 lbs in a lifetime (that's enough to fill a dumpster).
• The American Heart Association recommends NO MORE THAN 9.5 teaspoons of sugar per day.  The average adult consumes 22 teaspoons per day and the average CHILD consumes an alarming 32 teaspoons per day.
• 1 standard 12 ounce can of Coke contains 10 teaspoons of sugar - that's more than 2 frosted pop tarts and a Twinkie combined.
• The average American drinks 53 gallons of soda per year.
• In the American diet, added sugar alone accounts for nearly 500 calories every day, that is equivalent in calories to 10 strips of bacon.
• Americans consume 10 times more sugar than any other food additives (except salt).
• Refined sugar is linked to:
• Obesity
• Nervous Tension
• Hypertension
• Aching limbs
• High blood pressure
• Diabetes
• Hypoglycemia
• Acne
• Depression
• Skin irritation
• Headaches
• Stiffening of arteries
• Fatigue
• Violent behavior
• Refined sugar has no nutritional value, otherwise known as empty calories:
• 0 vitamins
• 0 minerals
• 0 enzymes
• 0 fiber
• According to brain scans, sugar is as addictive as cocaine.

Source: www.OnlineNursingPrograms.com

Those stats are the blatant truth.  Now, we have to remember that we are talking about ADDED SUGAR.  A normal healthy diet contains naturally occurring sugars found in fruits and grains.  However, we must understand that our diet has changed considerably and we consume far more processed foods which contain large amounts of added sugar.

This is very important to understand - naturally occurring sugars are present in a healthy diet and that is necessary as our brains need sugar on a daily basis to function normally.  Our brain cells need twice as much energy as that needed by the other cells in the body, about 10% of our total daily energy requirements.  This is obtained from glucose (blood sugar), sugar is not the brain's enemy - added sugar is.

Our brains produce a chemical called brain-derived neurotrophic factor (BDNF), without this chemical our brains cannot form new memories and we can't learn new things or remember others.  Research has found that a diet high in added sugar reduces the production of BDNF.  Levels of BDNF are found to be particularly low in people with impaired glucose metabolism such as pre-diabetics and diabetics, it has also been found that as the amount of BDNF decreases, sugar metabolism worsens.

So, what does all this really mean?

Well it basically means that consuming large amounts of added sugar reduces BDNF, and the decreased levels of BDNF begin to contribute to insulin resistance, which leads to type II diabetes and metabolic syndrome which, in turn, provokes a whole load of other health problems.  Once all this happens, our bodies enter into a destructive cycle that is extremely difficult to reverse.

It is also believed that consuming too much sugar provokes over eating.  Research has shown that the chronic consumption of added sugar impairs the brain's mechanism for signaling when we have eaten enough.  Reduced activity in the brain's anorexigenic oxytocin system, which is responsible for telling us when we are full to stop us from gorging.  The oxytocin cells in the brain become sluggish from too much sugar and the signal service stops working correctly which means we end up having another slice of cake or midnight binges.  The conclusion of these studies is that we are seriously damaging our brains - and the rest of our bodies by eating too much added sugar and processed foods and what is most frightening is that we are only just now seeing the effects of what sugar does to our bodies.


Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

12 Ways to Keep Your Brain Young.

How well does your brain work?  You may think you don't have a problem and, if you are young, you're probably right.  But the truth is our brains need maintenance, just like the rest of our bodies.

Aging, in general, entails many physical, biological, chemical and psychological changes.  Therefore, it is only logical to assume that the brain is no exception to the aging process.

The brain suffers in 3 ways: Structural Changes, Chemical Changes and Neuropsychological Changes.

Structural Changes:
Computed Tomography (CT) studies have found that the cerebral ventricles expand as a function of age, this process is called ventriculomegaly.  However, more recent MRI studies have shown age-related regional decreases in cerebral volume.  This does not mean that the brain shrinks as a whole, some brain regions shrink at a rate of up to 1% per year, whereas others remain stable until the end of the life-span.

Loss of Neural Circuits and Brain Plasticity, thinning of the cortex, age-related neuronal morphology, neurofibrillary morphology, neurofibrillary tangles, role of oxidative stress, and DNA damage all contribute to structural changes in the brain as time goes by and we get older.  I won't go into detail as this post would be very long and probably very boring too!

Chemical Changes:
Add biochemical changes to the structural changes.  Neurons communicate with each other through specialized chemical messengers called neurotransmitters.  Dopamine, Serotonin and Glutamate are all found to decrease with age, making those messengers less efficient.

Dopamine:
Dysfunction of the dopamine system has several important diseases associated with it; Parkinson's Disease, an age related degenerative disease, Attention Deficit Disorder (ADD) and restless leg syndrome are also believed to be associated with decreased dopamine activity.

Serotonin:
Serotonin regulates mood, appetite and sleep (all very important for a healthy body and well being), it also has cognitive functions including memory and learning.

Glutamate:
Glutamate receptors are important for neural communication, memory function, learning and regulation.  Glutamate is also used by the brain to synthesize GABA, the main inhibitory neurotransmitter of the mammalian central nervous system which has an important role in regulating neuronal excitability throughout the nervous system and is also directly responsible for the regulation of muscle tone in humans.

Neuropsychological Changes:
This includes changes in orientation, changes in attention and changes in memory.  It has been suggested that orientation declines with age.  However, the evidence is non-conclusive.  Some elderly people show signs of deteriorating orientation and others don't.

Some elderly people find it more difficult to focus on more than one task at a time.  Since the human brain has limited resources, people use their attention to zone in on specific stimuli and bock others.

There are many different types of memory identified in humans: episodic, semantic, strategic, working, source spatial, and non-declarative. Studies carried out by Rapp et al., have found that memory functions, specifically those associated with the medial temporal lobe are especially vulnerable to age-related decline.  Several studies have supplied converging evidence that the frontal lobes and frontal-striatal dopaminergic pathways are especially affected by age-related processes resulting in changes in memory.

Basically what it all boils down to is that age old saying "If you don't use it, you'll lose it." just as you do muscle tone if you don't exercise.

So, what can you do to keep your brain healthy for as long as possible?
Just as you look after your body, eat healthily and take regular exercise, you also have to look after your brain, which is one of the two most important organs in the body, the other being the digestive system.

There are many things you can do to keep your brain as fit as the rest of you, here are just 12, but there are many more:

1. Eat Healthily - everyone know that this is the best thing you can do for your body but it will also protect your brain.
2. Exercise - Yes, longterm exercise has been proven to increase brain power and create new neurons in the brain.
3. Avoid Junk Food - junk food has been proved to decrease energy in the body and promotes "brain fog".  Eliminate junk food and enjoy the benefits of a calm and focused brain chemistry.
4. Meditate - Meditation has been known to increase IQ levels, relieve stress and also promotes
   
   higher levels of brain activity.  Meditation also stimulates the prefrontal cortex of the brain, this area of the brain is responsible for advanced thinking ability and performance.
5. Take Omega 3 supplements - These are very important for the brain, the 2 main components EPA and DHA strengthen both the emotional center of the brain and boost focus.  You need to take supplements for a while, but there will be an increase in overall brain activity.  Krill oil, in my opinion, is the best source of Omega 3 as Krill oil is water soluble and therefore, much easier for the body to assimilate it.
6. Deep Breathing - it is known that we do not breath properly, we only take in enough oxygen to continue what we are doing, our lung capacity is much greater and deep breathing increases oxygen levels and blood-flow to the brain.  You can combine this with your meditation, 10-15 minutes of deep breathing everyday can improve your quality of life and your brain's function.
7. Laugh a lot - When we laugh the brain releases endorphins, chemicals that stop pain and increase overall well being, it is also a natural stress reducer.
8. Change Your Environment - humans are creatures of habit, we tend to do the same thing day in and day out; drive to work, spend 8 hours in the office, eat mostly the same meals.  However, your brain does not become stimulated by routine so it is important to do different things, take a different route to the office, eat out at the weekends but change restaurants frequently.
9. Listen to Music - There are studies that have shown that listening to music strengthens the right hemisphere of the brain and literally changes the structure.  Those studies have shown that people who listen to music are on the whole, more intelligent and have more emotional intelligence than those who don't.
10. Avoid Stress - Stress overload causes detrimental increases in the hormone cortisol which in high levels kills brain cells and suppresses brain function - exercise, meditation and healthy eating can help you here.  When you are very stressed, the mere thought of exercise is enough to turn you off completely, but get out there, go for a brisk walk in the fresh air or a run - it does wonders for your stress level and will leave you thinking far more clearly.
11. Visualization - Visualization has been associated with focus at a deeper level.  You need to visualize your goals - whatever they are.  Visualization has been linked to lowered stress levels, increased creativity and peak mind-body performance.
12. Solve puzzles - Solving puzzles is the perfect way to stimulate your brains ability to critically think and process information.  Puzzles provoke thought, are challenging and a great fun activity that you can do on your own, or get your family involved.  Play word games in the car on the way to school or on car trips.

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com