Lose weight, gain memory
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There are numerous benefits associated with weight loss, and improved memory may soon be added to the list. Online personal trainer Andrew Cate investigates the link.
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Health and mental function
One of the links between your general health and cognitive function may be related to the level of control you maintain over blood sugar levels.
For the record, cognitive function is a collective term used for a variety of brain tasks, including memory, perception, language, and reasoning. Research (on diabetics) has shown that poor glycaemic (blood sugar) control is linked to cognitive impairment. Blood sugar levels can fluctuate depending on the amount of sugar, starch and fibre in your diet, and your activity levels.
High blood glucose levels (known as hyperglycaemia) may impair neural function in the brain through a variety of pathways, as well as triggering vascular disease and reduced cerebral blood flow.
In diabetes, improved control of blood sugar levels has been associated with less cognitive impairment. There is also growing evidence to show that excess body fat is an independent risk factor for reduced cognitive performance.
Further research
A recent study suggested a link between weight loss and improved memory and concentration.
The study examined subjects who underwent bariatric surgery, which involves a variety of procedures used to trigger weight loss by reducing the size of the stomach. The study found that memory and concentration improved from ‘slightly impaired’ to a ‘normal’ range after 12 weeks of weight loss.
It suggests that losing weight might help overweight individuals improve their memory.
Lifestyle tips to improve memory
According to the two studies mentioned above, learning to control your blood sugar levels, and losing body fat may help to improve memory and cognitive function.
To achieve this, there are a number of common lifestyle habits you can adopt, such as:
- Don’t drink sugar - Sugar laden drinks such as soft drink, fruit juice and energy drinks can trigger a surge in blood sugar levels, and also deliver a big hit of excess kilojoules that provide very little fullness. Drink water instead.
- Eat slow release carbohydrates – Low glycaemic index (GI) carbohydrates are released slowly into the bloodstream, helping to stabilise blood sugar levels, and prevent the release of the fat storage hormone insulin.
- Snack on low sugar foods – Foods high in protein and fat are digested slowly, helping to prevent a spike in blood sugar levels. Some snack suggestions include nuts and seeds, and unsweetened natural yogurt. While these foods are high in important nutrients, they are also high in kilojoules, so keep your portion sizes small to help manage your weight.
- Be active regularly – Physical activity helps to control circulating blood sugars by burning them as fuel, while it also burns off excess kilojoules, which can help manage your weight.
References available on request
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