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5 Ways Sugar Affects Your Mental Performance

5 Ways Sugar Affects Your Mental Performance
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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 July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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