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Sweet Tooth Doesn’t Only Ruin Your Health, But Also Your Mind And Productivity

Sweet Tooth Doesn’t Only Ruin Your Health, But Also Your Mind And Productivity

Obesity is a prevalent problem across the world. Take America as an example, the national obesity rate is now estimated at 35.5%, which is statistically higher than the number of citizens who are merely overweight.

While there are many potential triggers for obesity, an excess level of sugar consumption is thought to be one of the most influential. While the average male should consume no more than 37.5 grams of sugar each day, the average American man takes in an estimated 126 grams (which is the equivalent of 22 teaspoons).

This clear and sizeable difference highlights the negative effects of sugar which remains the primary cause of obesity and numerous other health issues. Therefore, by reducing our sugar consumption, we can drastically improve our physical health, while also improving productivity and mental performance.

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Sugar Can Cause Heart Diseases And Belly Fat

When surfing online, you will probably have noticed that there are conflicting reports about the negative impacts of sugar on the human body and mind. While some scientists have claimed that saturated fat is in fact the primary cause of heart disease and far more dangerous than sugar, however, the validity of these reports have been discredited by the fact that the sugar industry paid Harvard scientists to publish such findings.

Modern scientists have now reversed their position, citing excess sugar consumption as a primary cause of physical ailments such as migraines, adrenal fatigue and heart disease. It is also believed to be the leading contributor to the accumulation of belly fat, and most doctors now suggest that citizens should restrict their intake to a single can of soda each day.

There are other, more far-reaching physical effects of excess sugar consumption too. Not only can too much sugar and fructose damage the liver (in a similar way to alcohol), but it can also increase your uric acid levels and increase your chances of developing heart and kidney disease. It is also cited as a key cause of metabolic dysfunction, the key symptom of which is elevated blood sugar levels and dangerously high blood pressure.

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Your Mind And Productivity Will Also Be Affected…

The issue of elevated blood sugar is particularly interesting, as this suggests that sugar can also have an adverse impact on our mental performance over time, impacting on everything from our underlying mood to our levels of focus and productivity at work. On a fundamental level, studies have shown that the excess consumption of sugar triggers cycles of binge eating and significant dophamine spikes, which in turn can cause physical and emotional crashes at any given time.

A 2013 study from US analytics firm Gallup even cited sugar-related health issues as a potential factor in global levels of employee dissatisfaction, with just 13% of workers actively engaged at work and capable of maintaining their mental focus over time.

These symptoms and statistics reveal that sugar consumption is a primary cause for numerous physical and mental health concerns, which in turn can impact heavily on our quality and longevity of life. This is also a major concern for our employers, particularly with absenteeism thought to cost an estimated £17 billion ($20.8 billion) in the UK alone each year.

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Rethinking Your Approach to Sugar

In some instances, excess consumption is driven by ignorance and a failure to identify the hidden sources of sugar in food and beverages. SugarScience.org recently reported that a staggering 74% of processed foods contained added sugar that is concealed under more than 60 different names, including starch and carbohydrates. In fact, sugar is a general dietary term for sweet and soluble carbohydrates such as glucose, meaning that many of us consume sugar unknowingly through food such as pasta, sauce and ready meals. In some of these instances, sugar is presented in a highly processed and concentrated form, making it even more dangerous to the human body.

This is just the beginning when it comes to identifying hidden sources of sugar, however, with food items such as granola, yoghurt and salad dressing all deceptively high in soluble carbohydrates. The fact that these ingredients are often marketed as healthy alternatives to snacks like chocolate and biscuits is even more concerning, as this often means that even those who are attempting to reduce their daily intake are consuming far more sugar than they think.

This represents a sizeable gap in knowledge, and one that is exacerbating the inflated levels of sugar consumption in the US and across the world.

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How to Reduce your Daily Sugar Intake and Cultivate Positive Eating Habits

Just as the excess consumption of sugar can have an adverse impact on your body and mind, so too reducing your intake requires both physical and mental effort. This process starts with the understanding that sugar, in its natural form, is not inherently bad, and that you must take responsibility to moderate your consumption and identify all highly-concentrated forms of the substance like fructose (which is commonly found in processed foods and carbonated beverages such as soda).

From here, you can begin to eliminate certain foods and moderate others, paying particularly attention to processed products and refined carbohydrates. These food groups include popular items such as ready meals and breakfast cereals, as these items are known to break down the sugar in your body and trigger an increase in insulin levels. Try to replace these initially with food that include natural sugar (like fruit), and gradually try to reduce your intake over time.

It is also recommended that you rethink your approach to grocery shopping, dedicating up to 90% of your budget on whole foods and focusing on the preparation of meals from scratch rather than pursuing processed alternatives. This will help to gradually improve and refine your diet, allowing you to reduce your sugar intake and increase the consumption of healthy fats and fermented foods with beneficial bacteria.

This structured approach will enable you to make incremental but manageable changes, under the understanding that it takes approximately eight to 12 weeks to break bad habits and cultivate good ones in their stead. It also uses knowledge and an understanding of the negative effects of sugar to make progressive changes to your diet, which in turn can lead to a healthier body and improved mental performance over time.

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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