Sweet Poison: Sugar’s Hidden Threat to Seniors’ Mind and Body

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Sugar, the Netflix of Pleasure

Disguised in an innocent, charming little bowl next to your butter dish hides the sweetest poison you’ll ever encounter—sugar! “Come here, my pretty, touch the delightful white crystals of obsession to your tongue and witness the change in your body and mind!”

But do we want to experience human metamorphosis?

From the moment we slip out of the womb, our body is inundated with sweeteners, such as corn syrup, fructose, and sucrose. As we grow, the sophisticated allure of sugar pokes its demonic head out everywhere we go.

• We celebrate with cake.
• We cry with cake.
• We comfort with cake.

Yet, beneath the surface lies a profound truth that demands our attention—a fact that goes beyond taste and pleasure.

With every bite of a sugary treat, your brain lights up like a Christmas tree, releasing a cascade of neurotransmitters, including dopamine. This neurotransmitter, often called the “feel-good” chemical, creates a sensation of pleasure and reward similar to the effects of morphine or cocaine. ^[1]

While the enjoyment of sweetness is a natural human inclination, the modern food scene has turned this primal pleasure into a pervasive and harmful habit. Sugar, once a rare commodity reserved for special occasions, has become a constant companion in our daily lives. From the morning coffee to seemingly innocent yogurts or supposed healthy protein bars, sugar has infiltrated our diets in ways we might not even realize.

Why Did I Research Sugar, the Sweet Poison?

Because stuffing our faces with excess sugar is a slow way to commit suicide, especially if you’ve entered your senior years.

I used to do it, so I know.

When I was in my early 20s, I’d jump out of bed, run to the fridge, and down a 6-pack of coke, glass bottles, by the way—yum!

Did you ever ravage through the garbage in search of a bag of chips you threw out the night before?

Or hide them in the glove compartment of your car, or maybe make up an excuse in your mind to run to the store in the pouring rain to get a so-called protein bar?

I had no idea what I was doing to my body, my brain, or my mind. Not until I quit sugar.

By the time I hit the “senior” classification, I found sugar revved up my heartbeat and left me lethargic for a few days at a time—comparable to a hangover.

And it took me some years to conclude that sugar was the malevolent entity.

I fell off the wagon many times—from quitting to cutting down to becoming a full-blown sugar puff.

I finally went cold turkey one day, dramatically eradicating it from my diet. It was tough, but I had to do it, and it didn’t happen immediately.

What I discovered was remarkable!

• I felt energetic.
• No more brain fog
• No more rapid heartbeat
• No more lethargy
• No more depressed feelings
• No more belly

So, I highly recommend going off sugar cold turkey for a while to discern the healthful effects it bestows on you. If you want to stay mentally alert into your senior years and beyond, stay heart-healthy, diabetes-free, and age gracefully, right now is the time to start.

The Sugar Dilemma

The dilemma we face is not the abundance of sugar but the hidden costs it imposes on our health. As we maneuver the aisles of grocery stores, bombarded by a plethora of sweet temptations, we’re often unaware of how sugar influences our body, impacts the delicate balance of our brain chemistry, and leaves an indelible mark on our brain and, yes, the mind. ^[2]  

Understanding Sugar

If you’re a health food content connoisseur, you’re familiar with the types of sugar, but I’ll list them here for readers who may be unfamiliar with them.

• Sucrose is table sugar that is made from glucose and fructose. It comes from plants like sugar cane and sugar beet. It is added to many foods and drinks to make them sweet. Your body breaks it down into glucose and fructose before using it for energy.
• Glucose is a sugar your body uses as its primary energy source. It comes from grains, nuts, vegetables, and starchy foods. It is also part of other sugars like sucrose and lactose. Your body stores extra glucose as glycogen in your liver or muscles.
• Fructose is a sugar found in fruits, honey, and some vegetables. It is also part of sucrose and high fructose corn syrup. Your body converts fructose into glucose or stores it as fat. Too much fructose can have adverse effects on your health.^[3]

The Body’s Response to Sugar

Insulin Surge and Energy Boost

When we eat sugary foods, our bodies quickly release insulin to control the amount of sugar in our blood. This insulin helps sugar enter our cells, giving us a rapid energy boost. It’s like a quick energy kick after having something sweet.

The immediate energy boost, known as a “sugar high,” is accompanied by a subsequent crash. As blood sugar levels drop, fatigue, irritability, and cravings for more sugar arise.

Excessive sugar intake contributes to inflammation in the body. Chronic inflammation is linked to various health issues, including cardiovascular diseases and metabolic disorders.

Sugar’s Long-Term Health Hazards

Insulin Resistance and Type 2 Diabetes

Prolonged exposure to high sugar levels can lead to insulin resistance, where cells no longer respond effectively to insulin. This is a precursor to type 2 diabetes, growing at astronomical levels worldwide.

Weight Gain and Obesity

The caloric density of sugar and its potential to disrupt hormonal regulation contribute to weight gain and obesity. This, in turn, elevates the risk of numerous health conditions, from heart disease to joint problems.

Impact on Cardiovascular Health

High sugar intake has been associated with an increased risk of cardiovascular diseases. It contributes to elevated blood pressure, triglycerides, and the development of atherosclerosis.

Liver Challenges

The liver plays a pivotal role in processing fructose. Excessive fructose consumption, especially in the form of high-fructose corn syrup, can strain the liver, leading to non-alcoholic fatty liver disease (NAFLD).

So, even if we never indulge in an aperitif or jug down a Bud Light, our liver still has the capability of becoming a fatso—not good!

Do You Have a Sweet Tooth?

According to the World Health Organization (WHO), the average person consumes about 19 teaspoons of sugar daily, more than double the recommended amount. But what does all this sugar do to our brains?

Sugar has immediate and long-term effects on the body. All the brownies, donuts, and pastries we cannot resist come at a cost.

And watch out for chips, bread, and pasta. When you eat these foods, your body breaks down their carbohydrates into a simple sugar called glucose. Glucose then enters your bloodstream, causing your blood sugar levels to rise.

Too much sugar can harm our brain in many ways, from affecting our mood and memory to increasing our risk of diseases like Alzheimer’s and depression.

In the upcoming sections, we’ll focus on sugar’s influence on the brain, exploring the neurological effects and how our eating affects our minds.

Sugar’s Influence on the Brain

The Pleasure Pathway

The brain is very sensitive to sugar because it alters the activity of brain chemicals, mainly dopamine. Dopamine is a reward signal. Eating sugar and delicious treats increases dopamine in the brain’s happiness zone.^[3]

The surge of dopamine creates a pleasurable sensation similar to the effects of addictive substances. This pleasure reinforces the desire to seek out and consume more sugar, creating a cycle of addictive behaviors.

Tolerance and Desensitization

Prolonged exposure to high sugar levels can lead to a desensitization of the brain’s reward system. This desensitization may result in the need for more sugar to achieve the same level of pleasure, contributing to a pattern of overconsumption and addiction.

Brain Fog and Cognitive Decline

While the immediate effects of sugar may include a brief boost in alertness, chronic consumption has been linked to cognitive decline. High sugar intake is associated with conditions such as brain fog, impaired memory, and a higher risk of neurodegenerative diseases.

Impact on Learning and Memory

Studies suggest that excess sugar, especially added sugars and sugary beverages, may negatively impact learning and memory functions. This is particularly concerning, considering the prevalence of sugar-laden diets.

Neurological Disorders

Emerging research indicates potential links between high sugar intake and an increased risk of neurological disorders, including depression and anxiety. The prevalent interplay between sugar, neurotransmitters, and brain function underscores the importance of understanding the implications for brain health and the mind. ^[4]

The neurological effects of sugar indulgence in sweets extend beyond mere taste sensations. Sugar’s influence on the brain has far-reaching consequences beyond momentary pleasure, touching the core of our cognitive functions and brain-mind health.

In the following sections, we’ll discuss the connection between sugar and our wellbeing, digging into the impact on mood, emotional stability, and the overall state of our minds.

Mind/Brain Connection

The Sugar Rollercoaster

The rapid spikes and subsequent crashes in blood sugar levels induced by sugar consumption can profoundly affect mood. The initial surge in energy is often followed by feelings of fatigue and irritability, creating a rollercoaster effect that influences emotional stability.

Sugar and Stress Response

High sugar intake may exacerbate the body’s response to stress. The physiological impact of stress combined with the disruptive effects of sugar on neurotransmitters can contribute to heightened feelings of anxiety and tension.

Dependence and Emotional Cravings

The addictive nature of sugar, driven by its influence on dopamine release, can lead to emotional cravings. Individuals may turn to sugary comfort foods in times of stress or sadness, creating a dependency loop that can affect emotional wellbeing.

Association with Depression

Emerging research suggests a potential link between high sugar intake and an increased risk of depression. While the exact mechanisms are still under investigation, the connection underscores the importance of dietary choices in brain health.

Inflammation and Cognitive Function

Chronic inflammation, triggered by excessive sugar consumption, is not confined to physical health. Inflammation in the brain is associated with cognitive decline and an increased risk of mood disorders.

Sugar’s Role in Brain Disorders

Conditions such as attention deficit hyperactivity disorder (ADHD), bipolar disorder, and schizophrenia have complex origins. Still, some studies indicate that diet, including sugar intake, may play a role in exacerbating symptoms. Understanding these connections is crucial for a whole-body approach to brain health.

The relationship between sugar and whole-body wellbeing is clear. Dietary choices extend beyond physical health. The impact on mood, stress response, and the risk of brain disorders highlights the need for a comprehensive understanding of how sugar affects a unique balance in our minds.

Let’s examine some tips for reducing sugar intake, offering actionable advice for a healthier relationship with this ubiquitous yet potentially harmful ingredient.

Hidden Source of Sugars and Uncommon Culprits

Sauces and Condiments

Many savory sauces and condiments, seemingly unrelated to sweetness, can contain high amounts of hidden sugars. Ketchup, barbecue sauce, and certain salad dressings may contribute more sugar to your diet than you realize.

Processed and Packaged Food

The convenience of processed and packaged foods comes at the cost of added sugars. Items like canned soups, pre-packaged snacks, and supposedly healthy protein bars may harbor significant amounts of hidden sugars.

Flavored Yogurts

Yogurt is often promoted as a healthy snack. But flavored varieties can be laden with added sugars. Opting for plain yogurt and adding fresh fruits or a drizzle of honey provides a healthier alternative.

Identifying Sugar Copycats

Food labels may not explicitly list “sugar.” Be vigilant for alternative names such as sucrose, high-fructose corn syrup, agave nectar, or other syrups contributing to your total sugar intake.

Understanding Serving Sizes

The amount of sugar listed on a nutrition label may seem low until you consider the serving size. Always be mindful of the serving size, as it impacts the amount of sugar you consume.

Comparing Products

When choosing between similar products, compare their nutritional labels. Opt for products with lower sugar content, and don’t be swayed solely by marketing claims on the front of the packaging.

Detecting hidden sugars requires a discerning eye and an understanding of the various guises sugar takes in our daily diets. By uncovering these uncommon culprits and mastering the art of label reading, you empower yourself to make informed choices that align with your health goals.

The upcoming sections focus on practical tips for reducing sugar intake, offering actionable advice for a healthier relationship with this ubiquitous yet potentially harmful ingredient.

Tips for Reducing Sugar Intake

I’m confident most of us know the drill, and I’m not a big fan of listicles, but I’ll list a few practical tips I’ve used to annihilate the white demon.

• Don’t beat yourself up in attempting to eliminate sugar entirely. Consider a gradual reduction. This approach allows your taste buds and cravings to adjust, making the transition more sustainable.
• Start by indulging in a weekend treat only, and it doesn’t mean you can never eat a slice of cake again.
• Do you love potatoes? Bake one instead of deep frying in vegetable oil. Your arteries will thank you. A potato that is cooked and chilled becomes a form of resistant starch. The glycemic index in a chilled potato is about 25-35% less than in a warm, cooked potato.^[5]
• To avoid running for fast food, prepare and freeze hamburger patties ahead of time so that they’re at your fingertips when you need them
• Everyone loves beans, don’t they? If you buy canned beans like those delicious Grillin’ Beans, run hot water over them to rinse the excess sugar. They still taste great, but the sugar content is reduced significantly.
• Go easy on the fruit. Too much fruit has excess sugar. Eat berries, or if you want to chomp on an apple, eat half and sprinkle with cinnamon.
• I like Durelife Organic Monk Fruit extract—without erythritol. Erythritol can be gassy.
• Natural sweeteners offer more nutrients than the white demon but be cautious. Too much will have the same impact. Natural organic raw honey would be my choice if you go that route. The only brand I like is Y.S. Eco Bee Farms 100% Certified Organic Raw Honey. It is unprocessed, unfiltered, and unpasteurized, and it tastes awesome! This means it retains all its natural enzymes, vitamins, and minerals, making it a healthier option than processed honey.
• Eating bitters daily, such as grapefruit, helps eradicate the sugar craving. I began to crave a daily grapefruit and quickly passed on sweets. Studies have shown that exposure of cultured enteroendocrine cells to bitter tastants can stimulate the release of hormones, including glucagon-like peptide 1 (GLP-1).
• Follow your gut instincts. If you need guidance or if you have specific health concerns or dietary needs, there’s no harm in consulting a nutritionist, but it’s equally as important to educate yourself. Find a nutritionist who aligns with your beliefs. But don’t buy the holy grail that “25 grams of sugar daily” is okay—it’s not!
• And let’s get real! It’s not easy. Anything worthwhile takes time, so if you fall off the wagon, jump back on.

The Bottom Line

Honestly, sugar is not a nutritional requirement for our bodies to thrive.

We can get all the natural sugar we need from a balanced diet of vegetables and fruits with the added benefit of fiber.

Sources

Sugar addiction: pushing the drug-sugar analogy to the limit – PubMed (nih.gov) ^[1]Ahmed SH, Guillem K, Vandaele Y. Sugar addiction: pushing the drug-sugar analogy to the limit. Curr Opin Clin Nutr Metab Care. 2013 Jul;16(4):434-9. doi: 10.1097/MCO.0b013e328361c8b8. PMID: 23719144.

Impact of sugar on the body, brain, and behavior – PubMed (nih.gov) ^[2]Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ. Impact of sugar on the body, brain, and behavior. Front Biosci (Landmark Ed). 2018 Jun 1;23(12):2255-2266. doi: 10.2741/4704. PMID: 29772560.

Sucrose vs Glucose vs Fructose: What’s the Difference? (healthline.com)^[3]

The Negative Impact of Sugar on the Brain (verywellmind.com)^[4].

Should You Start Eating Chilled Potatoes for the Resistant Starch? – Steven Masley MD, LLC (drmasley.com)^[5]

Disclaimer: The information on this blog is for general informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. Always consult your qualified health professional before changing your health or wellness routine. Do not disregard professional medical advice or delay seeking it because of something you have read on this blog.