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The common condition rapidly aging American’s brains
Did you know that your brain’s age might not align with your actual age?
Factors like exercise, stress levels and sleep quality can cause your brain to appear older or younger than your chronological years.
However, one of the most significant influences on brain aging could be a common condition half of Americans struggle with…
Recent findings from one of the largest Brain MRI intervention studies indicate that getting it under control is crucial for promoting a youthful brain…
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Long-term blood sugar and brain changes
As we age, the brain experiences structural changes — specifically, the hippocampus often shrinks while the lateral ventricles expand, signaling brain aging. A younger brain age is associated with improved cognitive health, while an older brain age may raise the risk of cognitive decline.
Previous research showed that following the Green Mediterranean diet can slow brain aging by an impressive 50% in just 18 months.
To understand why, researchers at Ben-Gurion University compared MRI scans of individuals with stable blood sugar levels to those with elevated levels, aiming to assess how blood sugar maintenance affects brain age.
The results were striking: declines in HbA1c, a marker of long-term blood sugar levels, were significantly linked to positive changes in specific brain regions often affected by age-related shrinkage.
Notably, individuals with better blood sugar control demonstrated a more youthful thalamus, caudate nucleus, and cerebellum — areas crucial for cognitive function, motor control, and sensory processing.
In other words, the current study further strengthened existing research that the Green-Med diet may not only support metabolic health but also exert protective effects on brain structure and function.
The Green Mediterranean diet is rich in polyphenols from plant-based foods, such as Mankai (a high-protein aquatic plant also known as duckweed) and green tea, and low in red and processed meats.
The study’s lead researcher, Prof. Iris Shai, from Ben-Gurion University, an adjunct professor at Harvard University, and an Honorary Professor at Leipzig University, explained, “Maintaining low blood sugar levels, even within the normal range, shows promise for preserving a younger brain, especially when combined with a healthy diet and regular physical activity. Specifically, polyphenols found in plant-based foods may cross the blood-brain barrier and help reduce brain inflammation, which is crucial for memory”.
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Blood sugar control helps preserve brain age and function
Considering that roughly half of the U.S. population struggles with either diabetes or prediabetes, it’s easy to see why rates of cognitive decline keep climbing.
This study is one of the first large-scale trials to directly link dietary changes, particularly those associated with the Green-Med diet, to improved glycemic control and slower brain aging.
But if you aren’t sure how to incorporate duckweed into your diet, berries could help you harness the power of polyphenols, and have a reputation for both brain and blood sugar health.
Here’s how:
- Polyphenols enhance the secretion of gastrointestinal hormones, thereby regulating blood glucose levels and improving glucose tolerance.
- They also regulate the activation of the hypothalamic-pituitary-adrenal (HPA) axis, improving mood and memory function.
- Advanced Glycation End Products (AGEs), which form when sugars react with proteins and fats, contribute to cognitive decline. Polyphenols and antioxidants stop the formation of AGEs.
One berry in particular, the Aronia berry, is known as the “blood sugar berry.” In one study, blood sugar levels normalized in just three months with no other dietary changes among participants who drank aronia berry juice daily.
America’s favorite, the blueberry, has been shown to support healthy insulin levels and weight management. In a 12-week study, men and women who drank a daily serving of blueberry juice performed better on memory tests than the placebo group and showed improved blood flow.
The acai berry is considered to be the antioxidant “superstar.” When German scientists measured antioxidants in different fruits and vegetables, some acai levels ranked so high they were off the charts and could only be estimated. This is important because high levels of antioxidants have been shown to protect against free radicals and support normal blood sugar levels.
There are many more to choose from. And if keeping your brain from the aging effects of blood sugar problems is important to you, give them all a try.
Editor’s note: Are you feeling unusually tired? You may think this is normal aging, but the problem could be your master hormone. When it’s not working, your risk of age-related diseases skyrockets. To reset what many call “the trigger for all disease” and live better, longer, click here to discover The Insulin Factor: How to Repair Your Body’s Master Controller and Conquer Chronic Disease!
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By Dr. Adria Schmedthorst
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