Simple & Sustainable
Your Monthly Wellness Newsletter from Kiss Your Food
Hi friends!
I hope you're enjoying the lovely springtime and all the fun festivities it brings.
Graduations, end-of-school-year happenings, sprouting seedlings growing into real plants, and everyone looking forward to summer.
Gentle reminder that when things get busy (because . . . well, it's May! 'Nuff said!), remember to savor the moments and enjoy what you're doing.
It's important to enjoy those moments, as cheesey as it sounds, because before we know it, they'll be over and we will be onto the next thing. When schedules get busy and stress gets high, just take some deep breaths and remember why you're doing the things you're doing. It matters.
Ok, now let's get into this month's topic . . .
Have you ever walked into a room and immediately forgotten why?
Stared at your screen, struggling to remember what you were about to do?
Or spent an entire conversation grasping for a word that’s just not coming to you?
We call it “brain fog,” and it can be caused by alllllllllllll sorts of things. Emerging research is showing more and more reasons why this happens, but one thing is for certain.
It is frustrating.
And guess what?
Though there are loads of causes, one sneaky culprit might be lurking in your pantry.
Yep, I’m talking about sugar.
How Sugar Scrambles Your Brain:
When we eat sugar (or more accurately, ANY refined carbs that act like sugar in the body), our blood sugar spikes.
Then, just as quickly, it crashes . . . which leaves us feeling tired, foggy, and craving more sugar to bring us back up.
(Hello afternoon coffee and cookie cravings, amIright?)
But the rollercoaster doesn’t stop there.
Excess sugar also:
Inflames the brain -
High sugar intake triggers chronic inflammation, which can damage brain cells and slow down communication between neurons.
Studies show that too much sugar increases pro-inflammatory compounds called cytokines, which interfere with memory, focus, and overall brain function.
This is why people who eat a high-sugar diet or people who eat a lot of ultra-processed foods often experience mental sluggishness and have a higher risk of cognitive decline over time.
Disrupts neurotransmitters -
Your brain relies on a delicate balance of chemicals to regulate mood, memory, and focus.
Sugar throws a wrench in that system:
- It suppresses BDNF (Brain-Derived Neurotrophic Factor), a key protein that helps with learning and memory. Low BDNF levels are linked to brain fog and even depression.
- It messes with dopamine, the feel-good neurotransmitter, leading to cravings, mood swings, and that “wired-but-tired” feeling.
- It can also disrupt serotonin, which helps regulate mood and sleep, making you feel anxious, irritable, or just “off.”
Feeds gut imbalances -
The gut and brain are deeply connected, and sugar throws that balance out of whack.
It fuels the growth of harmful gut bacteria while reducing beneficial ones, leading to inflammation, poor nutrient absorption, and . . . you guessed it . . . brain fog.
But don't worry, this isn't London or San Francisco.
You can clear the fog!
If you’ve been feeling scattered, forgetful, or just off, try cutting back on added sugar for a few days and see what happens.
Here’s how to start:
1) Swap refined carbs (white bread, pastries, sugary snacks) for whole foods with fiber.
2) Prioritize protein and healthy fats at meals to keep blood sugar stable.
3) Move after meals - take a short walk, tidy up, or do a quick chore instead of sitting after you eat to help your body process sugar more efficiently.
4) Drink more water - dehydration makes brain fog waaaaaaaay worse!
5) Get enough sleep (because exhaustion + sugar = mental mush).
Your Challenge This Week
Pay attention to how you feel after eating sugary foods or meals that have a lot of refined carbohydrates.
If you notice more fogginess, sluggishness, or afternoon crashes, that’s your brain asking for a break!
Before I go . . .
Have you ever noticed sugar affecting your focus?
Hit reply and let me know.
I’d love to hear your experience!
Here's to clearing our minds,
Pssst . . .
Help my tiny business grow by spreading the word!
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If they like it, they can sign up by visiting KissYourFood.com
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