When I was in the corporate world, my afternoon break began with a walk around 3pm. I loved the fresh air and the movement helped clear my mind. But before heading back to my desk I would stop at the small store to get a drink and a snack. I would reach for a soda or iced tea and a candy bar (Snickers, Peanut M&Ms, licorice). It would give me energy and let me focus on my tasks… for a while. I would hit a wall at 4:30 and would have trouble concentrating until it was time to go home. It was just a ‘normal’ part of my routine and didn’t think it was negatively affecting my health.
Sugar, in the form of a soda, candy bar or even refined carbohydrates (pasta and bread), causes an increase of sugars (glucose) in the bloodstream and a release of insulin to help the cells take up the sugars. Your brain is rich in nerve cells and is the most energy demanding organ, so it is understandable that your brain is extremely sensitive to changing blood sugar levels.
Excess sugar and insulin throw your neurotransmitters (serotonin and dopamine) off balance. At first, the high sugar increases dopamine and serotonin production, making you happy and feeling good. But eventually the release of these hormones slows down and the ‘feel good’ feelings crash, sometimes causing exhaustion and depression. Then we reach for more sugar and the cycle continues. High blood sugar can make you irritable, cause mood swings and inability to concentrate too.
You can have this reaction even from simple carbohydrates like bread and pasta. Do you feel sleepy (or have mood and energy dips) after a high carbohydrate meal? It could mean that your cells have lost it’s sensitivity insulin causing high insulin levels. Many people with high insulin levels also have low levels of serotonin, the feel-good hormone that controls mood, self-esteem, cravings and sleep. This study (https://www.sciencedaily.com/releases/2013/01/130108162135.htm) shows an association between drinking soft drinks (regular and diet) and depression.
High blood sugar and loss of insulin sensitivity may, over time, lead to diabetes. A common problem among diabetics is memory loss, trouble thinking clearly, recognizing spatial patterns. People with diabetes have a 65% higher incidence of Alzheimer’s disease.
If you find your mood is as predictable as the weather, maybe it’s time to do a sugar detox. Join me in the RESTART Program, a five-week nutrition program including a three week sugar detox. Your brain will thank you!
