Introduction
Eating healthy is essential for maintaining a healthy body and mind. But did you know that certain eating habits can have a direct impact on your brain health? According to Eat This Not That, a leading nutrition and diet website, there is one eating habit that you should avoid if you want to keep your brain sharp. This habit can have a negative effect on your cognitive abilities and can even lead to memory loss. In this article, we will discuss what this habit is and how you can avoid it.
The #1 Eating Habit to Avoid to Keep Your Brain Sharp, Says Dietitian — Eat This Not That
Eating healthy is essential for keeping your brain sharp and functioning at its best. But, according to dietitian and nutritionist, the #1 eating habit to avoid is eating processed foods. Processed foods are often high in sugar, salt, and unhealthy fats, which can lead to inflammation and other health issues.
Instead, opt for whole foods such as fruits, vegetables, whole grains, and lean proteins. These foods are packed with essential vitamins, minerals, and antioxidants that can help keep your brain functioning at its best. Additionally, they are low in sugar, salt, and unhealthy fats, which can help reduce inflammation and other health issues.
In addition to eating whole foods, make sure to stay hydrated. Drinking plenty of water throughout the day can help keep your brain functioning optimally. Additionally, it can help reduce fatigue and improve your overall mood.
Finally, make sure to get enough sleep. Getting enough sleep is essential for keeping your brain sharp and functioning at its best. Aim for 7-9 hours of sleep each night to ensure your brain is getting the rest it needs.
By following these tips, you can help keep your brain sharp and functioning at its best. Eating whole foods, staying hydrated, and getting enough sleep are all essential for keeping your brain healthy and functioning optimally.
There are so many lifestyle factors that play roles in your brain health. Socializing, sleep, physical exercise, and nutrition are just some of the pillars that can keep you sharp. When it comes to nutrition, there are certain foods we know can aid in brain health, like those high in omega-3, fruit, vegetables, and items rich in antioxidants.
While these are the foods you should be enjoying frequently, there is one eating habit you should avoid to keep your brain sharp… consuming high amounts of refined sugar. Read on to learn more about how processed sugar can negatively impact your brain.
It is important to first differentiate between the sugar naturally found in foods like milk and fruit from the processed sugar often added to food and drinks. When talking about refined sugar, think about what you use in baking, what might add to your coffee, the type of sugar in soda and juice, and the form found in an array of candy, pastries, and even savory sauces.
The American Heart Association estimates that adults consume about 77 grams of sugar per day, about three times the recommended intake for women. For reference, the AHA recommends women consume fewer than 25 grams daily, while men should have no more than 36 grams.
A diet high in refined sugar is thought to increase risk of developing type 2 diabetes, and research suggests a type 2 diabetes diagnosis increases one’s risk of developing Alzheimer’s disease. Another study documented a correlation between blood glucose levels and dementia, where higher glucose levels in individuals with and without diabetes were related to increased risk of dementia.
While there are genetic factors that likely play a role in brain health and risk of memory-related disease, current research indicates that your food and drink choices have an impact, too. In fact, another study completed in rats found that a high-sugar diet, especially in the form of high-fructose corn syrup, can increase brain inflammation and lead to impaired memory.
A modest amount of sugar likely will not impact your health negatively, and if you find yourself consuming multiple sources of sugar daily, try cutting back to meet the AHA’s recommendations for sugar intake. Swap regular soda for diet or unsweetened sparkling water, use a zero-calorie sugar substitute in place of sugar, swap candy for fruit, and load up on protein and fiber-dense foods to keep you full and satisfied, and less likely to overeat sugary items.
Many of the current studies analyzing the impact of sugar on the brain have been conducted on animals. While this is helpful is providing us preliminary information and serves as a template for how to conduct similar studies in humans, more research is needed to build conclusive guidelines around sugar intake for brain health.
However, what we currently know points to limiting your intake of refined sugar to reduce your risk of many diseases, like type 2 diabetes, Alzheimer’s, dementia, and even obesity and heart disease.
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