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5 Ways Sugar Affects Your Mental Performance

5 Ways Sugar Affects Your Mental Performance

When we eat well, we feel better. Did you know that we also think and perform better?

A friend of mine would often give in to sugary snacks or processed foods to quiet her blood sugar dip – usually right after lunch. As a result, she went through a mid-afternoon slump – and it zapped her productivity. She couldn’t focus, she felt like her reaction time was delayed and she just wanted to take a nap. She would also feel more emotional and short-tempered when talking to other colleagues or her spouse. When she ate more healthfully, she felt more focus, less stress and was more in control of her emotions. She even had better memory!

It’s true – eating sugar can actually have a negative biological impact on your mind and emotions. Here are 5 ways sugar affects your focus, mood, memory, emotional and mental balance, and stress (and recommended foods to feel and perform better!).

1. Focus

According to a recent UCLA study, sugar “forms free radicals in the brain’s membrane, compromising our nerve cells’ ability to communicate”. This causes a “foggy” or “out of it” feeling. The study drew strong connections between sugar intake and a diminishment in how well we remember instructions and process ideas.

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Another way sugar affects focus is through its addictive qualities.When we taste sugar, the brain lights up in the same regions as it does an alcoholic tasting gin. Dopamine, our “reward chemical” spikes and reinforces the desire to have more. When you’re battling an addiction-fueled craving, your train of thought is disrupted, and you can’t put your full mental energy into tasks at hand.

More high protein and high fiber foods give us focus throughout the day and help curb sugar cravings. Here are some great options:

2. Mood

When we’re feeling low, it’s hard to get anything done. Studies have shown links to sugar starting cycles of binge eating, dopamine spikes, a physical and emotional crash and then more craving and withdrawal. As a result, we have shorter tempers, lower patience and even depressed feelings.

The best way to combat these mood dips is to have steady, regular meals with protein and fiber to keep our insulin levels constant and help us stay satisfied for longer. Try adding these mood-boosting foods instead of sugar:

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  • Complex carbs (whole grains, legumes)
  • Oily fish (trout, sardines, mackerel)
  • Fruits and Veggies (supply vitamins and minerals, ease digestion)

3. Memory

A high sugar diet affects our cognitive function and performance – and it can ALSO block our memory receptors. According to this study, there are clear links between high fructose (sugar) consumption and memory and learning impairment. We will actually have a harder time remembering what others say and making connections between concepts as a result of sugar. Even more unsettling is the research suggesting high sugar consumption has long-term and more severe repercussions, such as links between sugar and Alzheimer’s, where memory is grossly impaired.

Foods to boost your memory are:

– Sources of Vitamin E

  •  Minimally processed oils (olive, coconut)
  •  Sunflower seeds, almonds, hazelnuts, peanuts

-Sources of Omega 3s

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  •  Fish (salmon, mackerel, tuna)
  •  Avocados (both Omega 3s and vitamin E)

-Dark Leafy Greens due to folate (Kale, spinach, broccoli, collards,)

-Low Sugar Berries (blueberries, strawberries, acai berries)

4. Emotional and Mental Balance

Too much sugar leaves us prone to mood swings as it zaps up our stores of vitamin B and blocks chromium receptors, both of which are natural emotionally balancing chemicals. This can lead to irritability, anxiety, aggressive behavior and dramatic mental peaks and valleys.

There is more and more evidence for connections between our gut health and brain health. Gut health is contingent on eating more plant based, low-glycemic index foods and avoiding sugar. Sugar feeds bad bacteria in the gut, while veggies and fermented food feeds healthy bacteria. Striking this homeostasis balances us both physically and mentally.

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Healthy foods to help you achieve this inner harmony are:

  • Green, non-starchy vegetables
  • Oily fish
  • Probiotic foods like fermented sauerkraut, kimchi and other vegetables

5. Stress

Stress and food are closely linked. When we feel stressed, our body is flooded with chemicals related to our fight or flight responses. Stress is linked to overeating, weight gain and even obesity. We feel guilty for overeating or not knowing what to eat to help us stay healthy. This causes more underlying stress in our lives.

The best way to curtail this is to eat healthier foods to help us get ahead of our body’s stress cycle. Here are some foods to combat stress and release serotonin without spiking blood sugar levels:

  • Walnuts
  • Avocados
  • Berries

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Last Updated on August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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