Writing this article is bittersweet (pun intended) because I am a card-carrying sugar addict (reformed but still backslide on occasion). Give me all of the cookies, cakes, donuts, cupcakes, muffins, brownies, pies, cobblers, chocolate, etc. I can tell you which bakery has the best cake and which restaurants have horrible dessert options. My images of heaven are filled with every delicious dessert ever invented (don't judge me). But the reality is that here on earth, sugar is problematic. The first problem is that sugar is in everything, it's one of the major ingredients that makes food taste good. The second (and most important) problem is that sugar is linked to numerous disorders and diseases. One of the main diseases that has been recently linked to sugar is Alzheimer's disease. Alzheimer's disease is now being classified as Type 3 Diabetes because of its connection to sugar and how insulin plays such a huge role.
Frontiers in Aging Neuroscience claims that an "overactivation of fructose in the brain may contribute to Alzheimer's disease." Fructose is fruit sugar or sugar that comes mainly from fruit and honey. And since Alzheimer's disease (AD) is a mental deterioration of the brain, neurons in the brain need to react optimally to insulin for ideal memory and learning functionality. I know you are thinking, what the heck does insulin have to do with anything??!! Well, insulin plays a very important role in the body, as well as all forms of Diabetes (remember AD is now Type 3). Insulin is a hormone produced by the pancreas that helps regulate glucose (sugar) in the blood. It moves glucose (blood sugar) into the muscles, fat, and liver cells so that the body can use it as fuel. Insulin is the good, the bad, and the ugly of hormones because it affects other hormones. And we all know that we need all of our hormones to be in balance and harmony for our bodies to function properly. According to Dr. Natasha Campbell-McBride "Too much insulin in the bloodstream is one of the most dangerous things you can suffer from and... proinflammatory situations encourage AD."(Campbell-McBride, 2016)
Sadly, AD affects millions of people every year. It is said that someone develops AD every 60 seconds and by 2050 over 16 million people will be diagnosed. Lisa Mosconi, Ph.D. states that 2/3 of AD patients are women and women are twice as likely to have anxiety, depression, headaches, and migraines. And we are three times as likely to have an autoimmune disorder that attacks the brain. That's scary stuff!
So what can we do to give our brains a little love and tenderness??!! Since AD is a disease mostly driven by changes in diet and lifestyle, it's pretty obvious what we need to do to make a great impact. A diet high in leafy green vegetables provides an excellent source of folate (amongst other things) which has been known to lower the risk of dementia. Fatty fish, like salmon, have omega-3 fatty acids and B vitamins, which reduce the risk of impaired cognitive function. Fermented/probiotic foods are key for reducing inflammation in the body. Inflammation, especially metabolic inflammation is the genesis of all diseases in the body. And daily exercise is important too. Exercise to get the blood flowing to the brain and those endorphins going is great for combatting AD.
Sadly, sugar can't be avoided because it is in everything, but minimizing your daily intake of sugar (especially the processed stuff) will help reduce your risk of degenerative disease. Following a healthy diet filled with great fruits, vegetables, health fats and exercise will get you on the right track to optimal health.
Stay Healthy!!
Noire Nutrition
by Aziza Lucas, NTP
Comments