High Sugar Diet Impacts Negatively on Cognition (but Omega 3 Protects) by Dr Jack
Rats fed high fructose corn syrup supplement navigate a maze significantly slower than others fed normal rat feed: click here for full article. Researchers suspect that the increase in insulin that results from high blood sugars may be to blame. In the body insulin serves to instigate biochemical process by which the sugar is taken out of the blood and put into storage. Yet although insulin can get into the brain, there no room there for excess sugars to be stored and so its role in the brain is not well understood. It is thought that elevated levels of insulin induced by the ingestion of sugary foods somehow interferes with the mechanisms of learning.
Whatever the cause of this disruption to the brain apparatus for maze navigation – a highly cognitively demanding ability – the study also observed that rats fed flax seed oil, a source of the essential fatty acid: omega 3, were protected from the debilitating effects of a high sugar diet.
And what does this mean to you? Stop stuffing your face with sweets, fizzy pop, cake and other snack foods high in quick release simple sugars. They cause your blood sugars to roller coaster in the following way:
1) large quantities of insulin are released (from your pancreas) to bring blood glucose levels back down to safe levels (by putting it into storage – ultimately as fat surrounding organs and under the skin).
2) Very high levels of insulin will often remove too much glucose from the blood – leading to hypoglycaemia.
3) Very low blood glucose levels detected in the brain (the hypothalamus, if you’re interested) triggers feelings of hunger and food seeking behaviours, which invariably entice modern man into a hunt for snack foods. These of course usually comprise high sugar foods sending blood sugars rocketing (please go back to stage 1).
It has been known for some time that the beta cells of the pancreas, which produce and release insulin, get worn out through overuse and that the insulin receptors doing the bidding of this life-saving hormone become increasingly unresponsive after decades of overuse resulting in diabetes, obesity and ultimately heart complications. What is new here is the suggestion that even before all that damage is even done the high levels of circulating insulin might be blunting our cognitive capacities.
How to avoid the sugar roller coaster?
Slow release carbohydrates. Eat porridge for breakfast and vegetables, fruit, wholegrain-rich meals for lunch and dinner so that all the carbohydrates aren’t dumped immediately into your blood stream – but instead are gradually released over the course of hours rather than minutes.
Not only will this help to protect against diet-related diabetes and obesity, but it will stabalise mood AND it seems from this latest research – improve your cognitive abilities to boot.
In addition to these brainblogs you can follow me on Twitter and if you like the sound of this Brain Optimisation Principle then why not book a Brain Coach Live seminar so I can share the other BOPs I’ve accumulated over 15 years of studying the brain.
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May 18th, 2013, No comments yet
MORE Brain Training offers a few new games, many of which are similar to the old ones, some are plain dull, but a handful are really quite novel and clever. Overall I would say it is a bit tougher on the old synapses than the predecessor (that's a good thing)
May 2nd, 2013, No comments yet
What I like most about this book is that, admittedly with a fair degree of repetition, it makes one point clear and true - if you've developed considerable expertise then you can make sound judgements in the blink of an eye, but if you haven't then your instincts may well misguide you; leading to potentially catastrophic consequences
February 22nd, 2013, No comments yet
Exercise is good for health, we all know that. That said it is also clear that the whole world is utterly fixated on the benefits to the body. The considerable potential benefits of physical exercise for the brain are invariably overlooked. As proof of these benefits continues to trickle in and the exact mechanisms by which exercise improves brain function gradually makes itself apparent, I'm guessing we'll find ourselves increasingly inclined to take regular exercise for our brain's sake.