NUTRITION
KNOW-HOW: BRAIN GAMES
In last week’s POST, the major types,
functions and forms of sugar were covered.
Pairing this information with the science of sugar metabolism presented
in the FIRST post, I trust you are becoming a talented sugar sleuth! Now that
you have a foundation on some of the most important concepts surrounding the
sweet stuff, its time to take a dive into the fascinating world of sugar
addiction! From the powers it has on our brains hard-wiring, neurotransmitters,
and emotions, to the toxic effects that constant “hits” can cause on our brains
and body’s, lets place a magnifying glass on the true grit surrounding our can’t-kick-it
sugar habits.
DELICIOUSLY
DECEPTIVE:
Out of evolutionary need, our ancestors were instilled to seek and
destroy (by mouth) sources of high energy. Due to a lack of available resources
and extreme environments, any chance they got their hands on nutrient dense
foods, a feast day would commence. This “seek and find” mechanism was essential
for the survival of our species, and thus, complex brain networks were “paved,”
in efforts to continue the survival of humankind. Fast-forward a few hundred of
thousands of years, and in the age of the 21st century, humans no
longer have issues getting their hands on energy-dense foods. From grocery
stores stocked to the gills with every food imaginable, online meal delivery
services, and uncanny places, such as hardware and office supply stores (yes,
Lowes and Staples now sell more than just candy,) humans and the food manufacturers
have upped the availability of highly addictive substances, chock full of
hidden sugars.
Although we are far more advanced in terms of technology, food
supply, and intelligence, our ancestral brains have never erased those
“sugar-seeking” habits. In terms of neuroscience, the pathway that still
resides in each and every one of us is deemed the “mesolimbic pathway.” In
laments terms, it is the system responsible for deciphering between the onset
of pleasure versus pain, and it is this same pathway that is activated in cases
including drug addiction, sugar/food addiction, and other compulsive behaviors.
DRUGGED BY DOPAMINE:
When we participate in a behavior that results in a pleasurable
experience- sex, drugs, eating a donut- brain cells (neurons) located in our
midbrains send surges of the neurotransmitter DOPAMINE to the pre-frontal
cortex (front portion of the brain.) The pre-frontal cortex is a component of the
frontal lobe of the brain, and is responsible for personality, decision-making,
expression, and both social/cognitive behavior. It is also responsible for our
motor movement, as in, “that chocolate chip cookie was really good, let me
reach for another one.” Stimulation of
the pre-frontal cortex also stimulates the hippocampus, which is responsible
for memory. When we eat something delicious, of course we want to remember it,
and so, a memory of the deliciousness that was that cookie is permanently
embedded into your mind.
So lets get back to that DOPAMINE molecule. This neurotransmitter
(brain-signaling chemical) helps to fuel human drive and desire. Our desire for
sweet, pleasurable food, and our drive to seek, find, devour, and repeat.
Dopamine is after all deemed the “pleasure” hormone, and who doesn’t like to
feel pleasure over pain? The problem with excessive dopamine secretion is that
eventually the initial impact (happiness, joy, elation, etc) you get from that
bite of chocolate chip cookie is dampened. Soon, we require more and more of
the initial hit, as in a full cookie, then perhaps a handful, and eventually an
entire sleeve of chips ahoy- all to get that same feel-good sensation. This is
what we call ADDICTION.
SUGARY
SLUDGE:
With the average American
consuming approximately 32 teaspoons of sugar per day, our minds and body’s are
being overworked, and our lovely livers are getting full. Remember how I spoke all about how the liver is the “it” organ for all things sugar metabolism?
Well, when our liver’s start to overflow with an abundance of the sweet stuff
(everything from snickers bars to Italian bread) can cause an array of detriments
to your health (metabolic dysfunctioning being only one of them:)
⭓ LUGGED UP LIVER: You may have heard of a
“fatty liver,” often associated with alcoholism. Did you know there is such
thing as “non-alcoholic fatty liver disease?” Fat deposits form in your liver
once your cells convert excess sugars (glucose) into fatty acids. These stored
fats, clog up your liver, causing it to slow down its normal bodily processing,
eventually contributing to increased cholesterol (LDL) levels and metabolic
syndrome.
⭓ HUNGER & SATIETY: When an overflow of insulin
(that pancreatic hormone which rids your body of excess blood sugar,) is
constantly streaming through your blood, your cells eventually become resistant
to its effects. Problem with insulin resistance is that it goes hand it hand
with LEPTIN resistance. A hormone secreted by fat cells to signal feelings of
satiety, leptin works synergistically with insulin, and one isn’t working, the
other isn’t either. This allows the hunger hormone, GHRELIN to run rampant,
causing more food cravings and more over-eating.
⭓ A.G.E. WOES: Sugar in the blood is just
like sugar in water, it’s sticky. The sugar molecules attach themselves to our
healthy cells and form molecules known as Advanced Glycolic End-products or AGEs.
These molecules degrade cell health (oxidation and inflammation,) well as the
fiber matrices of collagen.
SAYONARA
SWEET TOOTH:
So you’ve read the blog posts, you understand the effects that
sugar has on both our brain chemistry and cell health, but are still unsure how
to kick the habit to the curb? While carbohydrates (sugars) are essential for
providing our bodies with energy, other nutrients can play a vital role in your
sweet tooth “withdraw.” HEALTHY FATS help to signal the satiety center of the
brain, triggering the sensation that you are full and satisfied, while also
slowing down the rate at which you digest food. So, if you do have a higher
sugar food, such as a piece of whole grain toast or roasted sweet potato,
pairing said foods with a schmear of rich avocado or grass-fed organic butter
will help counteract some of the sugars effects on the body. IN addition,
PROTEIN also helps to stimulate that same satiety center in the brain, while
also requiring more energy to break down. When you pair those three musketeers
(no, not the candy bar!) together: HEALTHY FAT + QUALITY PROTEIN + FIBROUS
CARBOHYDRATE, you get slow and steady blood sugar, cell healing fats and
proteins, and a dampened impact on your brain chemistry- causing those dopamine
surges your so accustomed to to tamper down and regain balance.
*Still
lost, confused, or looking for assistance? I’m here for you! From one-on-one
nutrition consults, personalized meal plans, cooking classes, or shopping
tours, I am here to help! Feel free to contact me at the email below, or join
me for one of my monthly cooking classes!
DECEMBER TRUE KITCHEN
COOKING CLASS
EATING FOR IMMUNITY
WEDNESDAY, DECEMBER 13TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*
With the holiday season in full-swing,
chronic to-do lists, gift shopping, and entertaining take hold. On top of that,
the cold & flu season is revving up and many of us find ourselves
bed-ridden with a box of tissues! A combination of high stress, confined
spaces, and increased illness, the season of giving can also equate to the
season of getting sick! In this class, Genevieve will cover how our immune and
adrenal systems work in tandem, ingredients, herbs, and spices that naturally
combat illness, and show you how to cook up some delicious recipes so you can
strengthen your resilience this Holiday season!
* Cost of class includes colorful informative handout, all of
the recipes prepared in the class, and of course tasty plates of the food she
whips up!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
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