Sugar and Dementia: Understanding the Link for Longevity

Is Sugar Messing With Your Brain? Here’s What to Know

As we get more focused on healthy aging and staying sharp over the years, one thing keeps popping up in the research: sugar and its impact on brain health. Specifically, how too much sugar might increase the risk of cognitive decline and dementia.This isn’t about cutting out every sweet treat forever. But it is worth knowing how sugar affects the brain, because small, everyday choices really can make a difference.

What’s the Link Between Sugar and Brain Health?

Recent studies are finding a clear connection between high sugar intake and cognitive issues, including dementia and Alzheimer’s. It’s not just about sugar being “bad”, it’s about what it does inside the body, especially over time. Here’s what’s happening behind the scenes:

• Inflammation: Eating too much sugar can trigger inflammation in the body and brain. Chronic inflammation is a major factor in many long-term health conditions, including those that affect memory and brain function.
• Insulin resistance: High sugar intake can make our cells less responsive to insulin, which doesn’t just affect blood sugar, it also impacts how well brain cells use energy. That can lead to slower thinking, memory problems, and more.
• Oxidative stress: As the body breaks down sugar, it creates stress at the cellular level. Over time, this can damage brain cells and speed up brain aging.

What the Research Is Telling Us

The science is starting to paint a pretty clear picture:

• A study in Neurology found that higher sugar intake was linked to a higher risk of dementia, regardless of other health conditions.
• Another study in the Journal of Alzheimer’s Disease showed that diets high in sugar and refined carbs may contribute to the build-up of harmful proteins in the brain that are linked to Alzheimer’s.

What You Can Do (Without Getting Overwhelmed)

Supporting brain health doesn’t mean a total lifestyle overhaul. It’s about building habits that support long-term wellness, and that are doable in the real world. Here are a few ideas to start with:

• Cut back on added sugars: Start small. Switch out sugary drinks, check nutrition labels, and go for natural sweetness from fruit when you can.
• Eat for brain energy: Focus on a balanced plate — think veggies, whole grains, lean protein, and healthy fats. These foods help fuel your brain and support clearer thinking.
• Keep moving: Physical activity isn’t just for your body, it helps your brain too. Regular movement can improve focus, memory, and mood. Even a short daily walk counts.

Making mindful food choices and staying active are two powerful ways to support brain health as you age. It’s not about being perfect, it’s about being intentional.

Written by: Kathy Mora 
Co-Founder & Coach at BEST803