• Home
  • About
  • Blog
  • Archives
  • Directory
  • Subscribe
  • Contact Us
The Brain Health Magazine
  • Home
  • About
  • Blog
  • Archives
  • Directory
  • Subscribe
  • Contact Us
No Result
View All Result
The Brain Health Magazine
No Result
View All Result

Control Blood Sugar for Good Brain Health

Forming a Diet to Maximize Brain Health

in Brain Function, Healthy Living, Nutrition
February 8, 2021
0
Control Blood Sugar for Good Brain Health

by Sierra Fawn Guay, MS, RDN, LDN, CBIS

The foods that we eat affect the health of our brains in many ways. Diet is one of the primary factors in blood sugar control and can have both short- and long-term consequences for our brains.

Normally, the foods we eat are digested into smaller parts. One of these parts is glucose, which is also known as sugar. Sugar is absorbed from the gut into the blood where a hormone called insulin helps bring it into the body’s cells for use as energy.

Some individuals become resistant to insulin and are not able to effectively use insulin to bring sugar into their body’s cells. To compensate for this, the body releases extra insulin, which accumulates in the blood. An enzyme called insulin degrading enzyme helps clear the extra insulin from the blood.

Normally, insulin-degrading enzyme helps clear a substance called beta amyloid from the brain. When insulin-degrading enzyme is used up during the task of clearing extra insulin from the blood, beta amyloid accumulates and forms plaques. Beta amyloid and the plaques that form are thought to play a role in cognitive decline and the development of Alzheimer’s disease. Also, extra insulin may hinder the function of the neurotransmitters acetylcholine and norepinephrine, which are important for cognition.

One cause of insulin resistance is the chronic consumption of high-sugar foods (also called a high-carbohydrate diet). In the short term, so much sugar can affect memory and cause anxiety, depression, and mood swings. In the long term, it can lead to the development of Type 2 diabetes. Type 2 diabetes is a major health problem in the United States and is a risk factor for many health conditions, including stroke. In order to avoid insulin resistance and Type 2 diabetes, it is important to control blood sugar.

For most people, carbohydrates are an essential part of a healthy diet. Eliminating all carbohydrates from the diet is rarely appropriate and should only be considered under the supervision of a doctor and dietitian. There are many diet-related strategies that can help control blood sugar.

Eat smaller meals every few hours versus one large meal per day. It is normal for blood sugar to go up after eating. Eating smaller amounts of foods more frequently will help avoid large swings from low to high blood sugar.

Eat balanced meals and snacks. Meals and snacks should include carbohydrates, protein, and fat. Eating balanced meals and snacks helps slow the absorption of sugar into the blood and helps ensure an overall healthy diet.

Creating balanced meals does not have to be difficult. Consider a meal of pasta with tomato sauce, which is almost entirely carbohydrates. To add protein, one could add meat to the tomato sauce or serve the meal with meatballs.

Portion control is essential in controlling blood sugar. If you are consistently consuming large portions of carbohydrates, for example, you will consistently have high blood sugar. Consider the pasta meal described above. In order to keep the portion of pasta to an appropriate size, one could decrease the amount of pasta and add roasted vegetables.

To learn more about appropriate portion sizes, visit www.choosemyplate.gov/

Choose healthy carbohydrate options. Carbohydrates are an essential part of a healthy diet. However, not all carbohydrates are equally healthy. Carbohydrates that come from whole foods such as whole grains, starchy vegetables, and fruits contain important vitamins and minerals. They also contain fiber, which helps slow the absorption of sugar into the blood. Refined sugars, such as those in processed foods, desserts, and soda, provide little nutritional value. Intake of refined sugars should be limited or avoided.

Talk to your doctor to learn more about healthy blood sugar levels, which may vary by individual. Blood sugar can be tested at home with a device called a glucometer. If you do not own a glucometer, you can look for signs of high blood sugar, which includes increased thirst, dry mouth, frequent urination, blurred vision, and fatigue.

—–

Balanced Snack Ideas to Help Control Blood Sugar

  • 1 cup of grapes + one hard-boiled egg
  • 1 cup blueberries + about 15 almonds
  • 2 tbsp hummus + cucumbers or whole-grain crackers
  • 1 apple + 2 tbsp nut butter

Sierra is a registered dietitian who works with brain injury survivors in Greenville, North Carolina.

Share on FacebookShare on TwitterShare Via EmailPinterest
Next Post
Any Form of Abuse is an Act of Violence

Any Form of Abuse is an Act of Violence

SIGN UP

BLOG

Eye-Ear Connection Plays Major Role in Proprioception

Eye-Ear Connection Plays Major Role in Proprioception

By Deborah Zelinsky, O.D. “Vestibular information is integrated with proprioceptive and other sensory inputs to generate our sense of motion,” say authors of a recent study published in a 2021 issue of Current Opinion in Physiology (https://doi.org/10.1016/j.cophys.2020.12.001). This explains why patients with vestibular sensory loss or other vestibular impairments find “everyday activities like walking” to […]

Read more
Proprioception and TBI

Proprioception and TBI

by James A. Heuer, PA Proprioception, simplified, is disturbed balance. Proprioception is how a person knows the position of the body, the location of their legs or arms, and how their head is held. It is the awareness of where the body is, and it is learned throughout a person’s lifespan. As muscles strengthen, they […]

Read more
Smoky Quartz for Balancing and Grounding

Smoky Quartz for Balancing and Grounding

By Kristen Brown Owning your place and space in the world takes a powerful mindset. Whether it’s navigating terrain physically or navigating situations mentally and emotionally, you will always find opportunities to see and feel where you’re at in the moment. One simple way to bring more awareness to your body, mind, and spirit is […]

Read more
This Professional Speaker & Auctioneer Couldn't Talk Her Way Out of Brain Injury Symptoms

This Professional Speaker & Auctioneer Couldn’t Talk Her Way Out of Brain Injury Symptoms

By Ed Roth Letitia Frye will be the first to tell you she doesn’t sugar coat anything. But she did try to hide a few things, namely the ocular and physical limitations her brain injury caused her at work and home. West Coast-born, East-Coast raised, Letitia doesn’t have a 9-5 desk job or a typical […]

Read more
Our Children are Our Legacy: Ensuring a Daughter's Success

Our Children are Our Legacy: Ensuring a Daughter’s Success

By Ian Hebeisen 20 years ago, Mike Lang returned home to find his house empty – not unusual, since he knew his wife Kelly and their two daughters were at a ballet rehearsal. Upon checking the answering machine, however, Mike learned that they never made it to their destination. “The message was from our friend […]

Read more
Joy Essential Oil

Joy Essential Oil

By Amy Zellmer, Editor-in-chief A complementary tool that can help you achieve a healthy lifestyle, essential oils are easy to use and smell great, with a variety of uses. All oils are not created equal. I personally only trust the Young Living brand because I know they maintain complete control over their product from seed […]

Read more
From Concussion to Competition

From Concussion to Competition

By Mohammed Elamir, MD, FACP, Aviv Clinics Physician When 14-year-old Linden Perry came to Aviv Clinics, we asked about her expectations of our program. “I just want to be me,” she answered. It’s a response we hear frequently at Aviv Clinics, where our unique, comprehensive medical program helps people improve their brain function. Whether they […]

Read more
Proprioception: a Mind-Body Connection

Proprioception: a Mind-Body Connection

by Dr. Kassie Kaas, DC Proprioception, also referred to as kinesthesia, is defined as your ability to sense your movement or body position. That internal awareness helps you determine if you are standing, seated, in motion, or experiencing a gravitational force even with your eyes closed. Millions of special receptors located in joints, tendons, skin […]

Read more
Mexican Fried Rice

Mexican Fried Rice

by Amy Zellmer, Editor-in-chief What You Need: 7 oz. (300g) chicken breast 2 cloves garlic, crushed scant ½ cup (100g) rice 2 tbsp. coconut oil ½ red onion, chopped 1 red pepper, diced ⅜ cup (100g) sweetcorn, drained ½ cup (100g) red kidney beans, drained 1 tomato, peeled, chopped 1 avocado, stone removed, flesh diced […]

Read more

INSTAGRAM

Follow Us!

  • And these are just the reported numbers. There are estimates that this number is likely double!!! Chances are you or someone you love will experience a TBI in their lifetime. 

#tbi #braininjury #pcs #concussion #advocacy
  • Just received the newest issue of @miradormagazine …Mirador is an age-appropriate, dementia-friendly publication created for people experiencing cognitive change.

I am contributing a regular seated yoga feature in each issue … because yoga is so important for neuroplasticity and overall brain health. 

#brainhealth #neuroplasticity #dementia #cognitivedecline #braininjury #tbi #abi #concussion #pcs #dementiafriendly #seatedyoga #chairyoga #accessibleyoga
  • Today is World Disability Day, also known as International Day of Persons with Disabilities. 

As someone living with an invisible disability I take a lot of pride in educating others that not all disabilities are seen, and to never judge a book by its cover. 

Someone may look or seem able bodied, but you should never make a blanket judgement about what they should or shouldn’t be able to do. 

I use the elevator a LOT to go up just one short of flight of stairs. It’s really annoying when someone says something like “let’s just take the stairs” because they don’t want to be inconvenienced by waiting for the elevator, without taking my needs into consideration. 

I get it, I look fine and able bodied. It’s easy to forget that I’m disabled. 

But this is exactly why I take these moments to share and educate. 

If you’ve followed me for any amount of time, you know I’ve spent hours lobbying at the State Capitol and the Nation’s Capitol for disability rights. I also started an awareness campaign called #NOTINVISIBLE (right before the pandemic hit). I take awareness and education very seriously, and am always looking for groups to speak at if you know any! 

What are YOU going to do today to celebrate? 

#worlddisabilityday #disabilityday #dayofpersonswithdisabilities #iamdisabled #invisibledisability
  • The FREE @LoveYourBrain Mindset Challenge starts now! 

Give yourself the gift of balance, PLUS a chance to win great prizes when you sign up before November 18th.

The end of the year can be filled with busyness, overload, and difficult emotions. That’s why they’re inviting you to find balance and tap into inner peace, resilience, and overall well-being this season!

When you join the challenge you
  • Look what I picked up from the printer!! It’s here and it’s almost ready to ship! There’s still time to order your copy 

www.concussiondiscussions.com/pre-order
  • Day four lineup 
@integratedbraincenters 
@drkassie_k 
@healthybrainnow 
www.concussiondiscussions.com 

#concussion #braininjury #tbi #pcs #postconcussionsyndrome #postconcussionrecovery
  • Day Three Lineup: 
@amyzellmer 
MO Functional Neurology 
www.concussiondiscussions.com

#concussiondiscussions #concussion #pcs #postcincussionsyndrome #postconcussionrecovery #braininjury #tbi
  • Day Two’s lineup:
@the_shiu_clinic 
@healthybrainnow 
@portlandchiropracticneurology1 
@northwestfunctionalneuro 

#concussiondiscussions #concussion #braininjury #tbi #pcs #postconcussionsyndrome #postconcussionrecovery
  • Today is DAY ONE of the Concussion Discussions and our lineup is: 
@healingresponse 
@integratedbraincenters 
@kaplanbrainandbody 

There’s still time to register and get in on this free virtual summit! 
www.concussiondiscussions.com

#braininjury #concussion #tbi #pcs #postconcussionsyndrome #postconcussionrecovery #functionalneurology #funcneuro

© Copyright 2019 | The Brain Health Magazine

  • Advertise With Us
  • Submission Guidelines
  • Privacy Policy
  • Terms
  • Contact Us

DISCLAIMER: THIS MAGAZINE DOES NOT PROVIDE MEDICAL ADVICE - View PDF

No Result
View All Result
  • Home
  • About
  • Blog
  • Archives
  • Directory
  • Subscribe
  • Contact Us
This website uses cookies. By continuing to use this website you are giving consent to cookies being used.