On World Brain Day, these specialists remind us that eating too much sugar can hurt your brain.

They say that stroke and dementia are big health problems, and eating less sugar can help protect you against diseases such as stroke and dementia.

TL;DR

Don’t want to read my entire piece today?

Here’s the bottom-line advice for a healthy brain:

• Cut back on sugary drinks and snacks.
• Eat more fruits, vegetables, and whole grains.
• Get enough sleep and exercise.
• Limit alcohol and avoid smoking.

These simple changes can make a big difference in keeping your brain healthy.

Dementia

Unfortunately, stroke and dementia are common.

Dementia describes a decline in cognitive abilities, such as thinking, remembering, and reasoning, significantly impacting a person’s daily life.

It can also affect emotions and personality.

Dementia ranges in severity from mild to severe, with the most severe cases requiring complete assistance with basic activities.

While dementia becomes more common with age, affecting approximately one-third of individuals aged 85 and older, it is not a normal part of aging.

Many people live long, healthy lives without experiencing dementia.

There are various types of dementia, with Alzheimer’s disease being the most prevalent.

Stroke

There are two main types of strokes:

• Ischemic stroke: This happens when a blood vessel in the brain becomes blocked, like a clogged pipe. The blockage stops blood flow, which means the brain doesn’t get the nutrients and oxygen it needs. Brain cells can die within minutes.
• Hemorrhagic stroke: This happens when a blood vessel in the brain leaks or bursts. It’s like a pipe bursting in your house. This bleeding causes pressure on the brain and can damage brain cells.

Strokes are very serious and need immediate medical attention. The faster you get help, the less damage there can be to your brain.

The good news is that strokes are becoming less deadly thanks to better treatments. These treatments can also help prevent disability from stroke.

Excessive Sugar Consumption and Brain Health

Sugar might hurt your brain in several ways:

• High blood sugar damages brain blood vessels, reducing blood flow and nutrients to brain cells. These changes can lead to vascular dementia, a type of dementia affecting up to 60,000 people in Germany each year.
• Sugar can impair communication between brain nerve cells. Complex sugar molecules called glycosaminoglycans can interfere with the connections between nerve cells in the brain, which are crucial for learning and memory.
• Diabetes, often linked to high sugar intake, significantly increases dementia risk. Studies have shown that type 2 diabetes can be a risk factor for Alzheimer’s disease, vascular dementia, and other dementia forms.

The takeaway message? A high-sugar diet can negatively impact cognitive function over time.

My Take

I have reduced my sugar intake, exercise regularly, and get adequate sleep.

I continue to work on having a balanced diet that is low in added sugars and high in fruits, vegetables, and whole grains, which is crucial for overall health and well-being.

I know that the same cardiovascular problems that increase my risk of type 2 diabetes also increase my dementia risk.

My goal?

I want to avoid the following:

• Obesity
• Heart disease (a family history of heart disease also raises risk)
• Impaired blood vessels
• Circulation problems
• High cholesterol
• High blood pressure

I hope that pursuing healthy lifestyle habits will help protect my brain.

Key takeaways

Here are my key takeaways:

• Reduce Sugar Intake: Cut back on sugary drinks and snacks to support brain health and reduce the risk of conditions like stroke and dementia.
• Emphasize a Balanced Diet: Focus on consuming more fruits, vegetables, and whole grains, which are essential for overall health and well-being, including brain health.
• Prioritize Lifestyle Habits: Regular exercise, adequate sleep, limiting alcohol, and avoiding smoking are crucial lifestyle habits that significantly improve brain health.
• Be Mindful of Health Risks: Obesity, heart disease, impaired blood vessels, circulation problems, high cholesterol, and high blood pressure can impact brain health.

By incorporating these key takeaways, individuals can proactively work towards protecting and maintaining their brain health.

The post This Common Sweetener Could Be Silently Sabotaging Your Brain appeared first on Medika Life.

But then I saw scary headlines proclaiming that the sweetener xylitol — in the gum that I am chewing as I write — is linked to a higher risk of heart attack, stroke, and early death.

Here’s CNN:

“Common low-calorie sweetener linked to heart attack and stroke, study finds.”

The Washington Post offered this take:

“Sugar substitute xylitol linked to increased risk of heart attack, stroke.”

A recent study throws a wrench into the idea that sugar alcohols like xylitol and erythritol are universally healthy, natural sugar substitutes.

Before discussing the research findings, let’s briefly examine xylitol.

Sugar-Free Candy, Gum, Protein Bars & More

True story: I chewed on Xylitol-containing gum as I spied the striking headlines.

For years, xylitol has been a shining star in the sugar-free world.

Xylitol is touted for its low-calorie sweetness and dental benefits. You can find it in everything from sugar-free candy to gum to toothpaste.

New Study on Xylitol

But a new study throws a curveball . Could this seemingly healthy sweetener be linked to a higher risk of heart attack, stroke, and even death?

Hold off on tossing your sugar-free stash just yet.

This research follows a multi-step approach:

• Large-scale analysis (discovery cohort): Researchers began by examining blood samples from over 1,100 people undergoing heart evaluations. They were looking for interesting patterns related to how the body processes xylitol.
• Confirmation study (validation cohort): The investigators then used a more precise technique to confirm the initial findings in a separate group of over 2,100 people.
• Detailed lab studies: The researchers then conducted experiments using human blood components and animal models to understand better how xylitol might affect blood clotting.
• Direct impact study: Finally, a small group of healthy volunteers consumed xylitol to assess its effects on their blood clotting function directly.

This multi-pronged approach helped the scientists understand how xylitol interacts with the body and its potential impact on heart health.

Human Study Findings

This research explores a potential link between xylitol, a common sugar substitute, and heart health.

• Step 1: Finding a Clue: The study began by analyzing large groups of people’s blood (discovery cohort). They found that higher levels of a substance like xylitol seemed to be associated with an increased risk of heart problems over three years (major adverse cardiovascular events or MACE).
• Step 2: Confirming the Suspect: Next, they used a more precise method (stable isotope dilution) to confirm it was specifically xylitol, not similar molecules, linked to the increased risk (validation cohort).
• Step 3: Digging Deeper: Scientists then conducted lab experiments (mechanistic studies) to understand how xylitol might influence the body. They found that xylitol, at levels typically seen in the bloodstream after consumption, increased activity in cells involved in blood clotting. This phenomenon could potentially lead to a higher risk of blood clots forming.
• Step 4: Direct Test: Finally, they gave healthy volunteers a xylitol-sweetened drink and observed a rise in their blood levels and increased activity in those same clotting cells.

What Does All of This Mean?

This study suggests a possible link between xylitol and an increased risk of heart problems.

However, it’s important to note that this is a single study; more research is needed to confirm these findings.

It’s also important to remember that correlation doesn’t necessarily equal causation.

Just because high xylitol levels are linked with increased risk doesn’t necessarily mean xylitol itself caused the problem.

They can help you interpret this research in light of your health situation.

Xylitol may not be benign.

Conclusions

In conclusion, the study on xylitol sheds light on a potential link between this common sugar substitute and an increased risk of heart problems.

However, it’s important to approach these findings cautiously, as further research is needed to confirm the results.

As more research emerges, weighing the benefits of xylitol against its potential risks will be important, especially in individual health situations.

One more thing

Xylitol alert! This sweetener can be deadly for dogs.

Here’s a breakdown of the dangers:

• Rapid Blood Sugar Drop: Xylitol is processed differently by dogs than humans. It can cause a quick and severe drop in blood sugar levels.
• Symptoms: This drop can lead to vomiting, weakness, tremors, seizures, and even coma.
• Fast Action Needed: Quickly acting is crucial if you think your dog has ingested xylitol. Contact your veterinarian or animal poison control immediately: https://www.aspca.org/pet-care/animal-poison-control.

Remember: Keep Xylitol products out of your dog’s reach. These products include sugar-free gum, candy, baked goods, peanut butter, some medications, and other products that might contain it.

The post Is My Drink Plotting My Downfall? Xylitol Explained appeared first on Medika Life.

This essay will comprehensively analyze the available scientific evidence surrounding this topic.

By examining both sides of the argument and evaluating relevant studies, we can better understand the relationship between aspartame and cancer.

What is Aspartame

First, a bit about aspartame. The substance is all around us. Aspartame is a low-calorie artificial sweetener commonly used as a sugar substitute in various food and beverage products.

It comprises two amino acids, aspartic acid and phenylalanine, and a methyl ester.

Since its approval by regulatory agencies, such as the U.S. Food and Drug Administration (FDA), aspartame has undergone rigorous testing to assess its safety for human consumption.

Aspartame Safety Concerns

The safety of the popular artificial sweetener has long been debated.

Some argue that aspartame is carcinogenic; it causes cancer. Others have offered concerns about the following:

• Behavioral and cognitive issues (including learning problems)
• Seizures
• Headaches
• Irritability
• Anxiety
• Depression
• Insomnia

A 2017 study in Nutritional Neuroscience cautioned that “aspartame consumption needs to be approached with caution due to the possible effects on neurobehavioral health.”

Aspartame and Cancer: Animal Studies

Concerns about the potential cancer-causing effects of aspartame arose shortly after its introduction.

These concerns were fueled by anecdotal reports and animal studies that suggested a possible link between aspartame consumption and cancer development.

However, it is important to note that such studies often involved extremely high doses.

Aspartame and Cancer: Large-Scale Human Studies

Several large-scale human studies have been conducted to address aspartame and cancer concerns.

A comprehensive review published in Critical Reviews in Toxicology analyzed 500 scientific studies and concluded that aspartame is not associated with increased cancer risk.

More evidence that aspartame does not cause cancer comes from a cohort study published in the Journal of the National Cancer Institute involving over 500,000 participants.

The study found no significant association between aspartame consumption and the risk of various cancers.

Finally, the European Food Safety Authority (EFSA) conducted a comprehensive risk assessment and concluded that no consistent evidence supports an association between aspartame and cancer.

Aspartame and Cancer: New Study Raises Questions

In July 2023, the International Agency for Research on Cancer (IARC) — a branch of the World Health Organization — announced it had designated aspartame as “possibly carcinogenic [cancer-causing] to humans.”

As a cancer doctor, I received numerous inquiries about the new report. Fortunately, there is little about which to be concerned.

Here’s some context: In reviewing chemicals and other exposures suspected of having cancer-causing effects, the IARC evaluates the strength of scientific evidence and then classifies the agent in question as:

• Carcinogenic to humans
• Probably carcinogenic to humans
• Possibly carcinogenic to humans
• Not classifiable as to its carcinogenicity.

The World Health Organization placed aspartame in the second-to-lowest level of “possibly carcinogenic.” WHO admits that there is only limited evidence but suggests additional research.

Context

Much of the concern regarding the aspartame: cancer connection is based on studies in rodents.

These investigations involved aspartame doses exceeding the U.S. Food and Drug Administration’s acceptable daily limit for humans of 50 milligrams per kilogram body weight.

To get the amount causing cancer in rodents, someone weighing 175 pounds must consume twenty 12-ounce cans of diet soda daily.

Furthermore, the classification of “possibly carcinogenic” does not account for the doses at which the cancer would occur or the risk level.

If aspartame causes cancer in one in 10 (or 100) million people, it could fall into this category.

Aspartame is Unlikely to Be Cancer-Causing

Dr. Peter Attia points out that there is no category for “unlikely to be carcinogenic.”

Dr. Attia continues, noting that the IARC evidence comes from that “seemingly inexhaustible fountain of bad science known as nutritional epidemiology.”

Fortunately, most evidence points to no association between aspartame and cancer.

Non-Cancer Aspartame Issues

I prefer to avoid artificial sweeteners, so I am not cheerleading for their use. I suspect the new headlines screaming “Aspartame Linked to Cancer” are sounding a false alarm. While artificial sweeteners may be linked to cancer, we have no high-level evidence to sound the alarm.

I worry more about the effects of artificial sweeteners such as aspartame on our metabolic health.

In May 2023, the World Health Organization advised people not to consume non-sugar sweeteners (including aspartame) for weight loss.

The organization based its recommendation on a systematic review of the most current scientific evidence, which suggests that consumption of non-sugar sweeteners is associated with increased risks of the following:

1. Type 2 diabetes
2. Cardiovascular diseases
3. Increased body weight
4. All-cause mortality.

Phenylketonuria and Aspartame

Still, individuals with phenylketonuria, a rare genetic disorder, should avoid aspartame due to the presence of phenylalanine.

The U.S. Department of Health and Human Services observes that certain people with the genetic disease phenylketonuria (PKU), those with advanced liver disease, and pregnant women with hyperphenylalaninemia (high levels of phenylalanine in the blood) have a problem with aspartame.

They do not effectively break down the amino acid phenylalanine, one of aspartame’s components. High levels of this amino acid in body fluids can cause brain damage.

Overall, aspartame remains an approved and safe artificial sweetener for most people.

Aspartame Marketing Machine

From the start, G.D. Searle (later Monsanto and the NutraSweet Company) deployed aggressive public relations tactics to market aspartame as a safe product.

In October 1987, Gregory Gordon reported in UPI:

“The NutraSweet Co. also has paid up to $3 million a year for a 100-person public relations effort by the Chicago offices of Burson Marsteller. Burson Marsteller has hired numerous scientists and physicians, often at $1,000 a day, to defend the sweetener in media interviews and other public forums.”

The folks at the U.S. Right to Know organization add this disturbing coda:

Moreover, beverage companies such as Coca-Cola allegedly pay third-party messengers, including scientists and doctors, to promote their products and shift the blame when science ties them to serious health problems.

The post Sweet or Sinister: Unveiling the Real Story of Aspartame and Cancer appeared first on Medika Life.

But do you still get the health benefits of coffee consumption if you add a bit of sugar to your cup?

In the form of observational studies, we have lower-level evidence that coffee intake reduces the probability of premature death. Still, these studies did not distinguish between coffee consumed with sugar or artificial sweeteners and coffee consumed without such additives.

In this context, Chinese investigators sought to determine if we could destroy coffee’s life-lengthening properties if we added sweeteners.

Coffee is popular

Coffee is one of the most widely consumed beverages globally, with my medical office being no exception. You may wonder about the health upsides and perils of consuming it.

We Americans consume over half a billion cups of coffee daily, with two-thirds of us reporting consumption within the past day.

A 2017 study demonstrated an inverse association between coffee consumption and early mortality: High coffee consumers had lower all-cause mortality risks than non-consumers after adjustments and for covariates such as smoking.

The researchers in the historical study reported similar inverse associations for caffeinated and decaffeinated coffee consumption. However, among men, the association of caffeinated coffee with all-cause mortality appeared less pronounced than for decaffeinated coffee.

Coffee and early mortality

Researchers sought to evaluate the associations of consumption of sugar-sweetened, artificially sweetened, and unsweetened coffee with all-cause and cause-specific mortality.

They used data from the United Kingdom Biobank study to evaluate the associations of sugar-sweetened, artificially sweetened, and unsweetened coffee consumption with mortality.

Here are the findings after a seven-year follow-up period:

• Those who drank any amount of unsweetened coffee were up to one-fifth (16 to 21 percent) less likely to die prematurely than participants who did not drink coffee.
• Those who consumed 1.5 to 3.5 daily cups of coffee sweetened with sugar were nearly one-third (29 to 31 percent) less likely to die than participants who did not drink coffee. On average, adults drinking sugar-sweetened coffee added only about one teaspoon of sugar per coffee.
• Results appeared inconclusive for participants who used artificial sweeteners in their coffee.

Coffee and longevity: My take

Coffee contains numerous substances that make health benefits possible. Observational studies have the problem of controlling for confounding variables, including diet, socioeconomic status, and other lifestyle characteristics.

Please note that the amount of daily sugar per cup of coffee is, on average, much lower than specialty drinks at your local popular coffee chain (no names offered by this Seattle resident).

Still, it is heartening to know that I can keep my single cup of espresso in my diet, but I will continue to be careful with high-calorie specialty coffees. I will also continue to dodge sugary drinks such as soda.

The post Do Coffee Lovers Live Longer? And That Added Sugar? appeared first on Medika Life.