How Diabetes Affects your Brain and Memory
Most people are aware that diabetes is a serious condition that requires care and monitoring. If left untreated or uncontrolled, serious consequences like blindness, kidney failure, and heart disease can result.
But did you know that diabetes can also affect your memory? In fact, if you have diabetes, you have an increased risk for developing not only memory problems, but dementia and Alzheimer’s, as well.
There is scientific evidence linking abnormal insulin levels to cognitive decline, memory issues, and Alzheimer’s disease.
What is Diabetes?
Diabetes occurs when blood sugar levels in the body are chronically too high. It develops when the body either doesn’t produce enough insulin or doesn’t use it efficiently. Insulin is a hormone released by the pancreas in response to excess levels of glucose in the blood and is designed to regulate blood sugar levels. But when there is not enough of it or it is ineffective, diabetes can develop.
Currently, approximately 50% of Americans have either diabetes or pre-diabetes.
There are arguably thee types of diabetes.
Type 1 diabetes is characterized by an insufficient production of insulin and often begins in childhood. It requires the administration of insulin for body systems to function properly.
Type 2 diabetes occurs when there may be enough circulating insulin, but the body doesn’t use it efficiently. Insulin resistance often develops. This type of diabetes is often the result of poor lifestyle and eating habits, so it manifests after years of uncontrolled blood sugar levels.
Type III Diabetes is a term that has been proposed to describe the hypothesis that Alzheimer's disease, which is a major cause of dementia, is triggered by insulin resistance and insulin-like growth factor dysfunction specifically in the brain, with dysfunction selectively in the brain similar to what happens in other parts of the body in types 1 and 2 diabetes.
Both of these types damage blood vessels and wreck havoc on the body’s organs, including the brain. This brings us to type 3 diabetes - often referred to as Alzheimer's disease, and is the result of insulin resistance in the brain.
Diabetes and the Brain
How exactly does diabetes affect the brain? The first thing you need to know is that diabetes is linked to reduced blood flow to the brain. This is important because reduced blood flow to the brain is the top predictor of memory problems in the future. In addition, it can create brain fog, mental cloudiness, and slower processing speed.
Secondly, diabetes is associated with a smaller hippocampus - a specialized area of the brain involved in memory formation. If your hippocampus reduces in size, your memory is affected. You may start forgetting where you left your keys, the date of your grandchild’s birthday, or upcoming appointments. You may also start losing your train of thought in mid-conversation. Any of these can be frightening!
If you do not have diabetes, you may think you’re safe. But think again. If you have pre-diabetes, the precursor to type 2 diabetes, or even mildly elevated blood sugar levels, it can be a major problem, as both of these are associated with brain shrinkage (atrophy), memory issues, and dementia.
And what about “high normal” levels of blood sugar? Unfortunately, this too, has been linked to a smaller hippocampus and resulting memory problems.
So what are you to do if you want to avoid dementia and Alzheimer’s?
Step one is to start managing your blood sugar levels!
How to lower your risk of diabetes and protect your memory
The good news is that high-normal blood sugar levels, pre-diabetes, and diabetes are not only preventable, but actually reversible in many cases!
Here are some do’s and don’ts to help lower your risk and protect your memory:
Kick sugar to the curb for good! Refined white sugar causes blood sugar levels to spike. And anything that spikes blood sugar levels prevents the glucose stability we need to keep diabetes at bay.
Avoid artificial sweeteners, too. Artificial sweeteners, especially aspartame, put you at a greater risk for dementia.
Limit high-glycemic foods that are low in fibre. These include cakes, cookies, muffins, and pretzels. Not only do these foods spike blood sugar levels, but they lack fibre, so have little to no nutritional value.
Eat smart carbs instead. These are low-glycemic and high-fibre foods that are packed with nutrients like fruits, vegetables, and protein-rich carbohydrates like quinoa.
Avoid sugary sodas and energy drinks. They contain fast absorbing liquid forms of sugar, making it easy to consume vast quantities without feeling full. In addition, like most sugary products, they contain no nutritional value.
Choose water as your go-to daily drink. Wether sparkling or still, water should be your main beverage of choice throughout the day.
Eat smaller meals containing protein and healthy fats throughout the day. This powerful combination will help stabilize blood sugar levels and keep you energized all day long. An example would be a piece of grilled chicken on a salad with avocado and homemade dressing of olive oil with fresh lemon juice. Yum!
Loose weight gradually. If you need to lose weight, forget about crash diets. Your best bet is to start developing healthy eating habits that will be sustainable and last a lifetime.
Make physical exercise a priority. Engaging in daily physical activity, especially strength training, can help balance blood sugar levels and reduce your risk for developing diabetes.
Add cinnamon to your day. Cinnamon been shown to lower fasting glucose levels, reduce hemoglobin A1c, and improve insulin sensitivity. Sprinkle some in your coffee, on your fruit, or on any type of squash. No only will it taste extra-delicious, but it will help you maintain steady blood sugar levels, making it a win-win!
Consider targeted supplements. Certain supplements have been shown to help balance blood sugar levels.
Omega 3 fatty acids (EPA & DHA) can help maintain proper insulin signalling.
Chromium Picolinate can help regulate insulin levels.
Alpha-lipoic acid can improve overall blood sugar management.
Vitamin D can help improve your memory and lower your risk for Alzheimer’s. Lower levels of vitamin D have been associated with memory problems and Alzheimer’s Disease.
If you or a loved one has memory problems, pre-diabetes, or diabetes, please understand that there are many natural things you can do to help. If you’d like individualized nutritional support with any of these issues, please contact me - I’d be happy to help!
As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.
If you haven’t already done so, please sign up to receive my newsletters for more information about brain health, neuronutrition, lifestyle tips, and nutritional advice. Of course, if I can help you or a loved one with your nutritional needs, make an appointment to see me today!
