According to Very Well Health, persistently high blood sugar can impact brain function, including concentration and memory. Blood sugar and insulin play vital roles in brain activity. Insulin resistance is associated with cognitive decline and an increased risk of dementia, including Alzheimer's disease. The following methods can help individuals with diabetes reduce their risk of brain damage.

Monitor blood sugar levels

Individuals with type 2 diabetes must adhere to their treatment plans and maintain blood sugar levels within the target range as guided by their doctor. Effective blood sugar control not only helps manage the condition but also lowers the risk of cognitive decline. The brain relies on glucose as its primary energy source. When blood sugar remains elevated for extended periods, blood vessels supplying the brain can be damaged and narrow, reducing blood flow and subsequently affecting cognitive function.

Increase omega-3 and antioxidant-rich foods

A brain-healthy diet requires sufficient healthy fats, such as omega-3s, and antioxidants. Omega-3s possess anti-inflammatory properties and are crucial components of nerve cell membranes, contributing to the maintenance of brain structure and function, according to Eating Well. Research indicates that omega-3s can slow cognitive decline and help reduce the risk of Alzheimer's disease. Rich sources of omega-3s include fatty fish like salmon, herring, tuna, and mackerel, as well as nuts and seeds such as walnuts, chia seeds, flaxseeds, flaxseed oil, and hemp seeds.

Antioxidants protect brain cells, reducing the risk of damage from external factors. These compounds are found in fruits, vegetables, spices, and herbs.

Fruits rich in antioxidants. Photo: Anh Chi

Add protein and fiber to meals

Combining carbohydrates with protein and fiber-rich foods can help manage post-meal blood sugar. Instead of consuming white rice or noodles first, prioritize fatty fish, eggs, or poultry, followed by vegetables, and finally carbohydrates. This sequence promotes longer satiety and slows the rate of blood sugar increase after a meal.

Exercise regularly

Regular exercise can help prevent or slow the progression of type 2 diabetes by maintaining a healthy weight. It is also a factor that can protect the brain from the harmful effects of high blood sugar. Consistent physical activity positively influences insulin sensitivity, blood pressure, and A1C levels in individuals with diabetes.

The American Diabetes Association recommends that individuals with diabetes undergo annual health check-ups and regularly monitor their blood sugar levels and A1C (average 3-month blood sugar) for appropriate adjustments.

Anh Chi (Compiled)