Doctors talked about the possible connection of sugar substitutes with decreased memory and attention
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- Doctors talked about the possible connection of sugar substitutes with decreased memory and attention
Sweeteners may be associated with a faster decline in cognitive function in adults, but the scientific community has not yet come to definitive conclusions about the direct cause of this effect. Experts explained how sweeteners can affect brain function, who should be careful, and why a general lifestyle is more important to preserve memory. All the details are in the Izvestia article.
Mechanisms of influence on the brain
Ekaterina Demyanovskaya, an expert at the Hemotest Laboratory and a neurologist, said that a large—scale eight-year follow-up of a group of adults revealed a possible link between the use of sweeteners and the rate of cognitive decline. The study does not prove a direct cause-and-effect relationship, but it shows that some substances may be associated with changes in the functioning of the nervous system.
According to the expert, a possible mechanism of influence is associated with the processing of sweeteners in the body. In the process of metabolism of certain substances, compounds with potentially neurotoxic properties can be formed. They are able to activate processes in the nervous tissue similar to inflammatory reactions.
"In animal experiments, it has been shown that aspartame can lead to the appearance of metabolites that trigger neuroinflammation and negatively affect memory. The hippocampus, an area of the brain that is responsible for learning and memorizing information, turned out to be particularly sensitive," Demyanovskaya explained.
Animal studies have also shown that the use of aspartame and stevia accelerated cell death in this area of the brain. A decrease in the volume of the hippocampus is one of the signs that are taken into account when diagnosing Alzheimer's disease.
In addition, a diet with a lot of artificial additives can affect not only the brain directly, but also through the state of the intestines. According to experimental data, an excess of sweeteners, flavors, preservatives and other components of ultraprocessed food can disrupt the intestinal system. This can affect the state of the barrier between the blood and the brain and affect the functioning of synapses, the areas of contact between nerve cells.
Risk groups and hidden threats
People who already have other risk factors for developing dementia may be the most vulnerable to the possible negative effects of sweeteners. First of all, this applies to people over the age of 65 and those who have had cases of similar diseases among their close relatives.
"The negative effects of sweeteners are more pronounced in people who already have other risk factors for dementia. First of all, these are people over the age of 65, as well as those who have had cases of dementia among their closest relatives," Ekaterina Demyanovskaya emphasized.
Additional vulnerability factors are cardiovascular diseases, in which the blood supply to the brain deteriorates, as well as metabolic syndrome — a combination of excess weight, impaired fat metabolism and problems with glucose absorption.
According to the doctor, in patients with diabetes, the association between the use of sweeteners and cognitive decline was more pronounced in studies. Other risk factors include cardiac arrhythmias, low cognitive reserve, bad habits, and chronic health problems.
Smoking, alcohol abuse, hearing disorders, head injuries, sleep disorders, depressive states and vitamin B deficiency can increase the body's sensitivity to potentially negative effects.
At the same time, the specialist notes that memory loss does not always mean the development of the disease. Common forgetfulness, such as the inability to remember where the keys were put, or the name of an actor from a movie, may be a variant of the norm.
The reason for contacting a doctor is situations when violations begin to interfere with daily life. Warning signs include difficulty remembering new information, slow thinking, disorientation, difficulty completing familiar tasks, and changes that are noticed by loved ones.
How to maintain cognitive health
Despite the results of individual studies, international recommendations do not yet call for the complete abandonment of sweeteners for the prevention of dementia. At the moment, scientists are continuing to study the possible connection between these substances and the state of the brain.
"In the meantime, doctors do not give official advice to give up sugar substitutes specifically for the prevention of dementia," Demyanovskaya explained.
According to the expert, the main focus should be on the formation of cognitive reserve. It is created through learning, intellectual activity, and lifelong health maintenance.
"Everything that a person learns in youth then becomes a protective "safety cushion" for memory and intelligence in old age. It is important to preserve hearing and vision, monitor blood pressure and cholesterol levels, stop smoking, maintain a normal body weight, move regularly, and take care of mental health," the doctor noted.
Experts also recommend monitoring blood glucose levels, as diabetes is considered one of the important risk factors for developing dementia. Physical activity, adequate sleep, social contacts and stress reduction play an important role.
Communicating with other people also affects brain health. Social isolation can accelerate cognitive decline, while regular interaction helps maintain neuroplasticity, the brain's ability to adapt and form new connections.
Alternatives to sweeteners
Tatiana Dubrovskaya, an endocrinologist and nutritionist at the multidisciplinary clinic K+31 West, noted that it is more important for brain health not to find an ideal sugar substitute, but to reduce the overall sweetness of the diet.
According to her, excessive sugar consumption may be associated with spikes in glucose levels, the development of insulin resistance, inflammatory processes and a deterioration in the quality of nutrition in general. However, sweeteners are also not automatically a healthier alternative.
"At the same time, sweeteners are not a priori a more useful alternative. Practically speaking, it is more important for the brain not to choose the "ideal sweet product", but to reduce the overall sweetness of the diet," Dubrovskaya explained.
The specialist recommends gradually reducing the need for sweet taste. Instead of sugary drinks, desserts and constant snacks, it is better to choose whole foods — berries, fruits, nuts, unsweetened yogurts, and also use natural flavor additives, such as cinnamon or vanilla.
If a person cannot completely give up the sweet taste, sweeteners can be considered as a temporary tool. According to the doctor, with moderate use, stevia and some polyols, such as erythritol, may be preferable options.
It is important to take into account not only the amount of sweetener, but also the entire human diet. The same product can have different effects on the body depending on the overall diet.
A person who gets enough protein, fiber and healthy fats, and the basis of the diet consists of whole foods, the effect of sweeteners will differ from the situation when the diet consists mainly of ultra-processed foods with a lot of additives.
Experts recommend considering sugar substitutes not as a universal solution, but as one of the elements of nutrition. To preserve memory and brain health, an integrated approach is more important: a balanced diet, physical activity, control of chronic diseases and maintenance of intellectual activity.
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