August 9

High Blood Sugar Equals Low Brain Power: 5 Tips to Decrease Your Risk

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Blood sugar abnormalities are common in older adults, with research estimating that about 30 percent meet criteria for some version of glucose disorder, ranging from pre-diabetes to type 2 diabetes. Over time, excessive blood sugar damages the blood vessels throughout the body via a process of inflammation.

Although all organs are at risk for injury, the small blood vessels in the brain are particularly vulnerable. When blood vessels in the brain are damaged, the fuel it needs to survive, glucose and oxygen, cannot get through and cells die. Brain cells have a very high need for glucose to function properly, using 65 percent of our body’s supply.

High and low spikes in blood sugar, defined by the American Diabetes Association as outside the range of 80-120 mg/dL, are particularly harmful to brain cells and associated with cognitive impairment including dementia. Both Alzheimer’s disease and vascular dementia have been associated with poorly controlled blood sugar levels.

Even in the absence of dementia, blood sugar irregularities can negatively affect cognition. Attention, memory, and mental processing speed are particularly susceptible to damage. A 2015 study published in the journal Neurology reported that among older adults with diabetes, scores on thinking and memory tests decreased by an average of 12 percent while test scores of those without diabetes stayed the same. Consider these five tips for decreasing your risk:

  1. Close monitoring of blood sugar levels is essential for preventing or reducing brain complications from diabetes. Check your glucose levels at least once daily and write down the results in a notebook, so you can see trends over time. Take all the medications prescribed exactly as prescribed; don’t miss even one day.
  2. Eating a whole foods diet, minimizing processed foods, and increasing your physical activity can really make a difference in keeping your blood glucose levels stable, especially as we age. Strive to break a sweat for about 30 minutes at least 3 times per week. Cardiovascular exercise strengthens blood vessels and helps them to withstand the damage caused by high blood sugar.
  3. Keeping your blood pressure under good control, as high blood pressure can worsen the effects of diabetes. The goal for older adults is typically below 130/80.
  4. Living with diabetes is hard; there’s a lot to do every day. People with diabetes often have to balance food choices, medications, and exercise. Try your best to put a positive spin on negative thoughts. If you only focus on the foods you shouldn’t eat, you’ll feel deprived. If you focus instead on all the good things that you are able to eat, such as fresh greens and seasonal fruits, you’ll make better choices over time. Ask for support. It’s normal to want to talk about what you are going through with someone who can really understand.  Find out how others with diabetes cope, and you will likely feel less alone and more motivated to make the necessary changes to keep your blood sugar levels steady.
  5. Baseline testing is the best tool we have for detecting changes affecting the brain with thinking and memory. Working with a neuropsychologist can provide you with personalized recommendations to reduce your risk of cognitive impairment.
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