Sugar serves as an important energy source for the body, with the brain primarily utilizing glucose as its main fuel to sustain cognitive functions such as thinking, memory, and information processing. However, excessive consumption of sugar, especially from soft drinks, confectionery, bubble tea, or processed foods, leads to rapid spikes followed by sudden drops in blood sugar levels.

Many people experience immediate alertness after eating sweets due to the initial rise in blood sugar, but this feeling is often short-lived. As the body releases insulin to transport sugar into cells, blood sugar levels quickly decrease, resulting in reduced energy, mental sluggishness, irritability, uncontrollable cravings, and diminished work performance.

A prolonged high-sugar diet is also associated with chronic inflammation and an increased risk of metabolic disorders, including overweight, obesity, insulin resistance, and type 2 diabetes. These factors can indirectly affect cerebral blood vessels and cognitive function, impairing both memory and the ability to concentrate.

Furthermore, frequent consumption of sweets can reduce sleep quality. Insufficient sleep is a common cause of poor concentration, reduced memory retention, and a higher likelihood of making errors at work.

If you frequently experience forgetfulness, lack of focus, post-meal drowsiness, shaky hands when hungry, rapid weight gain, excessive thirst, or prolonged fatigue, it is advisable to seek medical attention. These symptoms could indicate underlying blood sugar imbalances or metabolic disorders.

A doctor performs transcranial magnetic stimulation to help improve reduced concentration, anxiety, and sleep disorders in patients. Photo: Tam Anh General Hospital

A doctor performs transcranial magnetic stimulation to help improve reduced concentration, anxiety, and sleep disorders in patients. Photo: Tam Anh General Hospital

To protect brain health and maintain concentration and alertness, it is recommended to limit the consumption of foods containing sugar and artificial sweeteners. Instead, prioritize slow-absorbing carbohydrates such as: brown rice, oats, potatoes, and whole grains. Meals should include sufficient nutrients from lean protein, healthy fats, and green vegetables to help control blood sugar. Additionally, adequate hydration, sufficient sleep, and regular exercise contribute to improved concentration.

Should symptoms persist despite reducing your sugar intake, consult a neurologist to identify the exact cause. Many cases of poor concentration are not solely due to sugar consumption but can also be linked to: stress, sleep deprivation, micronutrient deficiencies, anxiety disorders, or other metabolic diseases.

Doctor, Level one Specialist Nguyen Huu Khanh

Department of Neurology

Neuroscience Center

Tam Anh General Hospital, TP HCM