Blood sugar levels can have a significant impact on your brain function and overall cognitive abilities. It’s essential to keep your blood sugar in check, even if you haven’t been diagnosed with diabetes. Implementing a few simple changes to your lifestyle can help to rescue your brain and improve your memory before it becomes a bigger issue. A pre-diabetic condition known as “impaired glucose tolerance” can cloud your memory, but research shows that increasing your dietary fiber intake and exercising regularly can restore and even boost your intellectual abilities.
The dangers of impaired glucose tolerance
Impaired glucose tolerance has been linked to cognitive difficulties, particularly in recognizing words and learning concepts. This can be detrimental to your overall thinking power, as your memory holds the key to processing and learning new information. The changes in cognitive abilities may not be noticeable at first, but experts urge that they must not be ignored. Louise Dye, a professor of nutrition and behavior, calls it a “ticking time bomb” that needs to be addressed through food habits.
The power of dietary fiber
A two-year study in Japan found that consuming more than 30 grams of dietary fiber daily and exercising consistently improved glucose tolerance and memory. Dietary fiber, found in fruits and vegetables, is critical for maintaining healthy blood sugar levels. Incorporating high-fiber foods into your daily diet can make a marked difference in your overall brain function.
High-Fiber Foods
Some examples of high-fiber foods include:
- Lentils: 1 cup contains 15.6 grams of fiber
- Beans: 1 cup contains 15.0 grams of fiber
- Raspberries: 1 cup contains 8.0 grams of fiber
- Broccoli: 1 cup contains 5.1 grams of fiber
- Apple: 1 medium apple contains 4.4 grams of fiber
- Almonds: 1 ounce contains 3.5 grams of fiber
- Strawberries: 1 cup contains 3.0 grams of fiber
The importance of exercise
Along with a high-fiber diet, exercising at least two times a week has proven to be beneficial for cognitive health. Physical activity can directly impact your brain, as it increases blood flow to the organ, resulting in better memory and thought processing abilities. Exercise also helps to regulate blood sugar levels, which can help prevent or manage impaired glucose tolerance.
Types of Exercises
It’s crucial to find an exercise routine that you enjoy and can commit to regularly. Some options include:
- Walking: This low-impact exercise improves cardiovascular health and has been shown to increase brain volume in older adults.
- Swimming: Swimming is a gentle, low-impact exercise that can help improve blood flow throughout the body, including the brain.
- Yoga: Yoga helps to improve flexibility, balance, and muscle strength, while also promoting relaxation and stress relief – both essential aspects of maintaining cognitive health.
- Dancing: Dancing involves coordination and creativity, making it a fun and engaging full-body workout that challenges your brain and body.
- Resistance Training: Engaging in resistance training can help slow cognitive decline, particularly in the areas of attention and memory.
Putting it all together
Incorporating both dietary fiber and exercise into your lifestyle is not only good for maintaining healthy blood sugar levels; it also has a myriad of other health benefits, such as weight management, improved heart health, and better digestion. Regular physical activity also contributes to better mental health by reducing stress, anxiety, and depression.
Remember, you don’t have to make drastic changes to your lifestyle to rescue your brain. Implementing these minor adjustments – increasing dietary fiber intake and exercising consistently – can go a long way in improving your cognitive health. So, why not start today and take the necessary steps to safeguard your memory and thinking power for years to come?
