Your Choice Of Afternoon Snack Could Increase Your Risk Of Dementia

Posted on 17/01/2026 by Boris Clair

People are living longer these days, with the average life expectancy for people in the U.S. reaching 80.7 years for women and 74.1 for men, according to a scientific study published in JAMA.

Yet unfortunately, for many people, their later years are not spent in good health.

According to the same study, the U.S. has the largest gap between healthspan (the number of years one spends in good health) and lifespan (the number of years one lives).

Dementia is one of the biggest threats to healthspan. According to the National Institutes of Health, researchers estimate that 42% of Americans over 55 will eventually develop dementia.

Ready for some good news? You can control your brain health more than you probably think.

A 2024 report published in The Lancet says that an estimated 45% of dementia cases are preventable through diet and lifestyle habits.

Certainly, it’s our everyday habits that impact our health the most, including our brain health. There’s one common habit in particular that brain health experts we talked to said could be increasing one’s dementia risk without them even realising it.

Your sugary afternoon snack could have more of an impact on your long-term health than you realize.

The afternoon habit that could increase dementia risk

When the afternoon munchies hit, what do you reach for? If it’s something sugary, you could be increasing your risk of dementia.

According to brain health experts we talked to, there is a wealth of scientific research showing a connection between a high-sugar diet and increased dementia risk, particularly when something sugary is eaten in the afternoon.

Julie Andrews, a registered dietitian specialising in the MIND diet (an eating plan created to lower dementia risk) and the author of The MIND Diet Plan and Cookbook, shared that one reason for the link between a high-sugar diet and dementia risk is that sugary foods spike blood sugar levels.

“Studies show large variations in blood glucose levels over a long period of time – both highs and lows – can increase dementia risk because it can damage blood vessels in the brain, cause inflammation in the body and starve brain cells of the fuel they need to function properly. This can impact everyone, not just those with diabetes,” Andrews said.

Dr Alvaro Pascual-Leone, a professor of neurology at Harvard Medical School and the chief medical officer at Linus Health, also told HuffPost that having chronically unstable blood sugar levels can negatively impact the brain.

“Insulin regulation is not just important for metabolism. It’s also important for the brain itself,” he said. He explained that a high-sugar diet can lead to brain insulin resistance, which is when the brain cells can’t use glucose properly. This can lead to memory loss and dementia. Pascual-Leone shared that this is unofficially being referred to as type 3 diabetes.

“Unstable or high blood sugar may contribute to damaging blood vessels, including the tiny ones that feed the brain. It’s linked to oxidative stress, which can injure brain cells. It may also interfere with how brain cells use energy, since glucose is the brain’s main fuel,” said Dr Dung Trinh, the chief medical officer of Healthy Brain Clinic and an internist with MemorialCare Medical Group in Irvine, California.

Besides raising blood sugar, MIND Diet for Beginners author and registered dietitian Kelli McGrane told HuffPost that sugar also impacts the brain’s reward system.

“One reason sugar is so appealing is that it triggers dopamine release in the brain’s reward pathway. While occasional or moderate intake isn’t typically concerning, consistently high sugar intake can overstimulate this system. Over time, this may negatively affect learning, memory, mood regulation and even motivation,” she said.

What’s so bad about the afternoon?

Afternoon blood sugar spikes are especially bad for brain health, Pascual-Leone said. He explained that this is because glucose intolerance is naturally lower in the later half of the day compared to the morning, making blood sugar spikes from sugary snacks even more dramatic.

Andrews and Pascual-Leone both told HuffPost that another reason why eating something high in sugar later in the day is particularly detrimental is that it can get in the way of sleeping well. Tringh said this too, pointing out that sugar can impact sleep, and consistently not getting enough sleep increases the risk of dementia.

Pascual-Leone explained that sleep is crucial for protecting against dementia because it’s when the brain clears out neurotoxic proteins. If these toxic proteins (specifically ones named beta-amyloid and tau) aren’t cleared out, he said, they can interfere with communication between neurons. Scientific research shows a clear connection between beta-amyloid and tau accumulation and dementia.

Whole fruit is absorbed differently by your bloodstream, having a different effect on your health.

What about fruit?

Perhaps you’re wondering if all foods with sugar impact the brain in these ways. For example, will snacking on fruit have the same impact on the brain as a cookie? According to all four experts, not exactly.

“Cookies and candy are mostly refined sugar and refined flour – they hit the bloodstream quickly, spike blood sugar and don’t bring much nutrition with them.

“Whole fruit, on the other hand, comes in a package with fibre, which slows down how fast sugar is absorbed, vitamins, minerals and antioxidants that help protect brain cells, and water, which helps with fullness and hydration,” Trinh said.

He said this means that when you eat fruit, blood sugar doesn’t rise as quickly and the brain is getting protective nutrients, which doesn’t happen with foods like cookies or candy.

McGrane pointed out that many fruits also contain antioxidants and plant compounds that support brain health, such as anthocyanins in berries, which have been linked to improved cognitive function and reduced inflammation in the brain.

How to satisfy your sweet tooth without negatively impacting your brain

While it’s important to be aware of the connection between sugar and dementia risk, all four experts emphasised that this doesn’t mean you have to cut sugar completely out of your life.

Pascual-Leone shared that experiencing pleasure is important for mood and brain health, and eating foods we love (even if they’re void of nutritional benefits) is part of that. Instead of nixing sugary snacks completely, he recommends eating them in moderation and making it a point to savor the experience when you do have them.

To minimise the spike in blood sugar when you do have a sugary treat, Andrews recommends pairing it with something high in fibre or protein. “Consuming sugar alone is one of the main ways to cause a spike and drop (highs and lows) in your blood sugar, so pairing it with foods that help keep your blood glucose levels even keel will help,” she said.

Don’t wait until you’re hangry to get yourself a snack either. Tingh explained that when blood sugar levels drop (which happens when you haven’t eaten in a while), you’re more likely to reach for the fastest sugar, which is often in the form of something high in added sugars and low in nutritional value. “Having balanced meals and snacks makes it easier to choose wisely,” he said.

Since blood sugar spikes are more dramatic in the latter half of the day and can interfere with sleep, if you are going to have a sugary snack, having it earlier in the day can minimise the impact on your brain.

Want some sweet snack ideas that brain health experts would approve of? Trinh and McGrane are both big dark chocolate fans. “Dark chocolate is rich in cocoa flavanols, which have been shown to support healthy blood flow in the brain and combat inflammation,” McGrane said.

Berries and nuts are another great zero-prep snack option that Trinh recommended. The berries are loaded with brain-supporting antioxidants and the fats and protein in the nuts provide satiety and minimise blood sugar level spikes.

Here’s the biggest takeaway all four experts want people to know: having a diet high in sugar increases the risk of dementia. This doesn’t mean you should avoid sugar completely.

But it does mean you should watch your intake and, when you are enjoying something sugary, it helps to pair it with a food with fibre, protein or fats to blunt the blood sugar spike. When you do have something sugary, enjoy it! After all, that’s what it’s meant for.

Adulthood Starts After 30 And The Three Other ‘Brain Eras’ We Get

Posted on 27/12/2025 by Boris Clair

New research released by Cambridge University has revealed that our brains develop at five pivotal ages in our lives and, it turns out, adulthood doesn’t really kick in until people are around 32.

The study was based on the brain scans of almost 4,000 people aged under one to 90 and it mapped neural connections and how they evolve over our lifetimes. The research revealed five broad phases with pivotal ‘turning points’ around the ages of 9, 32, 66 and 83 years old.

Professor Duncan Astle, a researcher in neuroinformatics at the university and senior author of the study said: “Looking back, many of us feel our lives have been characterised by different phases. It turns out that brains also go through these eras,

“Understanding that the brain’s structural journey is not a question of steady progression, but rather one of a few major turning points, will help us identify when and how its wiring is vulnerable to disruption.”

The four pivotal stages of brain development

Childhood

According to the study, childhood lasts from birth until around the age of nine years old, when children enter adolesence.

Adolescence

In news that will help a lot of us excuse previous mistakes, according to the study, adolesence lasts until around the age of 32, which is when adulthood really starts to kick in.

According to the researchers, this is around the age that mental health disorders are likely to develop, too.

“This phase is the brain’s only period when its network of neurons gets more efficient”, the researchers said.

Adulthood

This is when the brain hits ‘stability’, according to the researchers and this lasts around three decades.

They say: “Change is slower during this time compared with the fireworks before, but here we see the improvements in brain efficiency flip into reverse.”

Lead author of the study, Dr Alexa Mousely says that this: “aligns with a plateau of intelligence and personality” that many of us will have witnessed or even experienced.

Early ageing

This kicks in around 66 but researchers urge that this is “not an abrupt and sudden decline” but instead a time when there are shifts in the patterns of connections in the brain.

They added: “Instead of coordinating as one whole brain, the organ becomes increasingly separated into regions that work tightly together – like band members starting their own solo projects.”

Although the study looked at healthy brains, this is also the age at which dementia and high blood pressure, which affects brain health, are starting to show.

Late ageing

This is the final stage, occuring around age 83.

There is less data than for the other groups as finding healthy brains to scan was more challenging. The brain changes are similar to early ageing, but even more pronounced.

This could help with our understanding of ageing brains

Duncan Astle, professor of neuroinformatics at the University of Cambridge and part of the team responsible for the research, said: “Many neurodevelopmental, mental health and neurological conditions are linked to the way the brain is wired. Indeed, differences in brain wiring predict difficulties with attention, language, memory, and a whole host of different behaviours.

Here’s hoping.

The Generous Act That Can Slow Brain Ageing

Posted on 23/12/2025 by Boris Clair

We all know that we could and should be doing more to help others but with busy work lives, busy home lives and attempting to make time for self-care, there often just aren’t enough hours in the day.

However, new research from the University of Texas at Austin has revealed that, well, a bit selfishly, helping others could also be the secret to helping our own long-term brain health.

This is essential as according to Alzheimer’s Research UK, 982,000 people are estimated to be living with dementia in the UK and this number is predicted to rise to 1.4 million by 2040.

Helping others could slow down brain ageing

The study, which followed more than 300,000 adults in the US over two decades found that people who consistently helped others outside of the home showed a slower rate of age-related decline.

This decline was reduced by 15-20% among those who either volunteered formally or helped in informal ways by doing things like helping neighbours, family or friends.

Notably, the most consistent benefit was found when people spent around two to four hours per week helping others. So, even a few hours one evening or an hour here or there could make a significant difference.

How to get started in volunteering

Reach Volunteering offers the following advice to those that have never volunteered before: “If you’ve never volunteered before, start with a time limited project, or a short-term commitment. This will give you a chance to try out volunteering and experiment with what works for you.

“Think carefully about what you can reasonably offer. Consider how much time you can spare, whether you can travel or if remote working would be best for you, and what sort of commitment you’re willing to make. Don’t overstretch: work out what you can confidently commit to and start there – you can always build on it later.”

Want To Prevent Dementia? Ask These 12 Questions At Your Next Doctor’s Appointment.

Posted on 22/02/2025 by Boris Clair

While you’re probably used to asking your doctor about new moles or a pesky cough, you might not be used to talking to them about your social connections or anxiety.

Turns out, there’s an array of topics you should be bringing up with your primary care doctor (or your neurologist, if you have one), according to a recent report in the journal Neurology.

The report detailed 12 questions that patients should discuss with their physician that can help protect the brain from cognitive decline. And while it lists some obvious brain health inquiries, it also includes factors that you likely don’t connect to your cognitive health, like your social interactions and diet.

Here are the 12 questions, according to the journal:

Sleep: Are you able to get sufficient sleep to feel rested?
Affect, mood and mental health: Do you have concerns about your mood, anxiety or stress?
Food, diet and supplements: Do you have concerns about getting enough or healthy enough food, or have any questions about supplements or vitamins?
Exercise: Do you find ways to fit physical exercise into your life?
Supportive social interactions: Do you have regular contact with close friends or family, and do you have enough support from people?
Trauma avoidance: Do you wear seatbelts and helmets, and use car seats for children?
Blood pressure: Have you had problems with high blood pressure at home or at doctor visits, or do you have any concerns about blood pressure treatment or getting a blood pressure cuff at home?
Risks, genetic and metabolic factors: Do you have trouble controlling blood sugar or cholesterol? Is there a neurological disease that runs in your family?
Affordability and adherence: Do you have any trouble with the cost of your medicines?
Infection: Are you up to date on vaccines, and do you have enough information about those vaccines?
Negative exposures: Do you smoke, drink more than one to two drinks per day or use nonprescription drugs? Do you drink well water or live in an area with known air or water pollution?
Social and structural determinants of health: Do you have concerns about keeping housing, having transportation, having access to care and medical insurance or being physically or emotionally safe from harm?

Experts say these questions align with previous research findings and a focus on prevention instead of treatment.

This study is backed up by a report from The Lancet, another medical journal, last year, as Dr. James Ellison, a psychiatrist at Jefferson Health in Philadelphia, pointed out. That report found that 45% of cases of cognitive decline or dementia could be delayed or even prevented by simple lifestyle interventions.

“I would say that the Neurology journal is keeping up with the current trend in health care, which is to try and emphasise wellness and prevention and not just response to disease,” Ellison said.

Dr. Tanu Garg, a vascular neurologist at Houston Methodist Hospital who often treats stroke patients, added that many of her patients’ families ask what can they do so they don’t end up in the same situation as their loved ones — and these lifestyle interventions are the answer.

“That’s why these questions are very important, because we are trying to prevent people from having difficulties in the future, whether it’s heart attack, strokes or just, in general, for brain health,” Garg explained.

How do these factors impact brain health?

While it’s clear how certain habits mentioned above could affect your cognitive health (like wearing a helmet, for example), other factors are a little more nuanced ― but are just as important to manage.

For instance, socialisation is a true indicator of brain health. “We are social beings … and there are even changes in metabolic activity and brain activity that occur when we’re isolated that are harmful,” Ellison said.

With isolation comes loneliness, which can put you at higher risk of cognitive decline and stroke, Ellison added. “It’s very important to cultivate a social network,” he said.

Garg also noted that those with close family and friend connections can also get more support when recovering from health issues, which is important for well-being, too.

The factors that seem to relate more to heart health, like blood pressure, are important, too. “Almost everything that’s good for the brain is actually also good for the heart,” Ellison said. “When the heart is functioning properly, it provides nutrients and oxygen, which fuel the brain and keep it healthy, and it helps remove toxic metabolites from the brain as well.”

“When the heart is not functioning properly, the circulation and oxygenation and metabolic care of the brain is compromised, and that can lead to cognitive changes,” Ellison continued. He added that one of the most common kinds of cognitive decline in older people is “vascular cognitive impairment, which is a direct result of compromised circulation in the brain.”

Garg said simple, small positive habits, like diet and exercise, can often bring the biggest health rewards. She recommends a Mediterranean diet and said you should talk to your doctor about the best exercise regimen for you, as it varies person to person. Additionally, if you smoke, you should talk to your doctor about quitting, to protect both your brain and your overall health, Garg said.

It’s also important to manage your emotions, and you can talk to your doctor about how to best do that, too. “There are so many different ways to curb anxiety and stress, but people don’t realise how much of an impact it can make on your body and your brain,” Garg said. Research shows that anxiety is linked to higher rates of dementia.

Exercise benefits your brain health and your heart health.

These are questions you should bring up throughout your life, not just once you reach a certain age.

While it’s never too late to think more holistically about your brain health, you should always pay attention to them — not just once you reach old age.

Ellison said these questions focus “on prevention throughout the life cycle, not just in the elderly.”

While cognitive decline is often only associated with getting older, problems during mid-life, such as sleep disorders and unmanaged high blood pressure, can compound your risks for cognitive decline and dementia later on, he added.

It’s also important to talk to your doctor about any cognitive changes you notice, no matter your age.

“If you go see a doctor sooner than later, then we can find things that are reversible to prevent further decline. But when you’re afraid or you’re not sure if it’s the right thing to do, then we may get to the point where you’re not able to fix things,” Garg said.

Garg always reminds her patients that it’s OK to ask your doctor questions, whether you think they’re the “right” ones or not.

Ellison added that not all cognitive changes are related to major health issues, either. Stress, anxiety, certain medications and certain health conditions can cause cognitive issues, too, making it crucial to talk to your primary care provider.

Your doctor can also help you incorporate exercise, social connections, a nutritious diet and other healthy lifestyle habits into your life — because there’s real proof that these good habits work, Ellison said. The rate of dementia in older adults is decreasing. Specifically, dementia rates have fallen 13% per decade over the last 25 years, according to a 2020 study.

“The decrease in incidence has been attributed to population improvements in cardiac health, greater awareness of diet and exercise,” Ellison said.

While these habits may not seem big, they really can have a big impact on your brain health as you move through life.

The 3 Things A Brain Health Expert Would Never Do

Posted on 21/10/2023 by Boris Clair

Raise your hand if you’ve ever thought about brain health. No? Well, apparently it’s quite a big deal. And, there are things we absolutely should not be doing that — I hazard a guess – you are doing every single day. I know I certainly have been.

According to neuroscientist and TikToker Emily a.k.a @emonthebrain, there are three big no-nos when it comes to brain health.

But why? How do these three things affect our mood and brain age? If you open your phone first thing in the morning, like to indulge in highly processed food and engage in a little negative self-talk (my personal fave), then you’re going to want to read this.

Time to cut out morning screen-time

Does this sound like you? Wake up in the morning, reach for phone, scroll, scroll some more and then get up?

If it does, this could be why throughout your day you’re addicted to checking your phone. Here’s why.

Turns out, there’s a science to waking up well, and it’s all to do with brain waves.

When you wake up, your brain goes from producing theta to alpha waves. These tell your body you’re in a state of restful wake, rather than sleeping or extremely relaxed. And, according to Emily, this is a time when you are more susceptible to programming. So whatever content you’re consuming will have a greater impact on your mindset.

The result? In her TikTok, Emily says, “It messes up dopamine for the day so we continue to check our phones.”

*Adds traditional alarm clock to basket immediately*

Put a stop to the negative self-talk

“What you say to yourself matters, and the more you say the more it gets wired in. And what’s wired in is what we manifest,” says Emily.

She’s not wrong – the way you speak to yourself affects cognitive function. So if you’re engaging in negative self-talk, you’re more likely to rewire your brain to believe it. Whereas if you opted for affirming language you could teach yourself to feel more positive about yourself.

It’s easy to get caught up in self-flagellating thought processes, there’s enough going on in the world to make us feel bad about ourselves. From comparison on social media to feeling under pressure to achieve more at work.

Approaching these moments with self-compassion and acceptance can help us overcome some of these negative cycles, as can cognitive behavioural therapy (CBT).

No more eating ultra-high processed foods (cries in McDonald’s)

Okay so, bad news. Highly processed foods lead to brain ageing, otherwise known as cognitive decline.

In a study conducted by ZOE, they found that those who ate the least amount of ultra-processed foods experienced slower cognitive decline.

Eating these foods is especially bad for you if you’re over 60, but — there’s some good news. Interestingly, the researchers in this study were only able to identify links between ultra-processed foods and cognitive decline in people with a “generally unhealthy diet”.

A lot of healthy foods and naughty little treats from time to time won’t do you much harm.

So, it’s all about balance!

This Is What Happens To Your Brain When You’re In Back-To-Back Meetings

Posted on 09/12/2022 by Boris Clair

If you have ever felt like a full day of back-to-back meetings was draining your life force, you’re not alone.

Many of us dread a packed work calendar. Wasting too much time in meetings is a distraction preventing 67% of professionals from making more of an impact, according to a 2019 survey of nearly 2,000 people by organisational consultancy Korn Ferry.

But it’s not just that a high number of meetings can give us feelings of anxiety. There’s actually research that shows how attending too many — and seldom taking breaks — can cause our brains to work differently.

Study Finds Stress Levels Spiked Amid Back-To-Back Meetings

In 2021, researchers at Microsoft’s Human Factors Lab asked 14 people to take part in video calls while wearing electroencephalogram equipment that monitored electrical activity in their brains. On one Monday, some participants were given four half-hour meetings without breaks, while others had four half-hour meetings with a 10-minute break between each for meditation; then, on the following Monday, the two groups switched.

Among those who got no breaks, beta wave activity increased in the brain with each successive meeting, indicating heightened stress levels. In fact, just the anticipation of the next call caused a spike in beta activity during the transition period between meetings, researchers found.

In a Microsoft study last year, beta wave activity increased in the brains of people who had successive meetings with no breaks, indicating a rise in stress. Beta activity remained stable in those who took 10-minute breaks.

Meanwhile, the researchers also measured the difference in right and left alpha wave activity over frontal regions of the brain — known as frontal alpha asymmetry — which can indicate levels of mental engagement.

Participants who took breaks showed positive frontal alpha asymmetry, suggesting higher engagement during the meetings, while those without breaks had negative asymmetry, indicating that they were more mentally withdrawn.

When study participants had breaks between meetings, their brains showed signs of higher engagement.

“I’m not surprised that people who took breaks between meetings felt better. People who take breaks in general feel better,” said Laura Vanderkam, a time management expert and the author of “Tranquility by Tuesday: 9 Ways To Calm the Chaos and Make Time for What Matters.”

“We all take breaks one way or another; it’s just [that] many times they’re unconscious. By choosing when and how to take a break, you notice the break happening and reap the rejuvenation,” Vanderkam said.

One big caveat to Microsoft’s findings, of course, is that the sample size of participants was small. But the study aligns with a large body of other research suggesting that meeting overload causes unproductive, unhappy employees who feel like their schedule is ruling their life.

In a recent survey of 76 companies, for example, management researchers found that employee productivity more than doubled when meetings were reduced by 40%.

“This is largely because employees felt more empowered and autonomous,” the researchers wrote in March for Harvard Business Review. “Rather than a schedule being the boss, they owned their to-do lists and held themselves accountable, which consequently increased their satisfaction by 52%.”

Making The Most Of Breaks In Meeting Marathons

If you’re looking for ways to make your own breaks more impactful, try to resist scrolling on social media or reading your email, experts said.

“Many people check email between meetings as a form of a break, and I get that,” Vanderkam said. “But [it is] even better to batch email at some point in the day, or only do it between every other meeting, and use those little bits of time for something else that will add joy and meaning to your life, like a 10-minute walk outside.”

Holistic health coach and mindfulness teacher Rosie Acosta recommended a relaxation technique in which you breathe in for three seconds and out for six, repeating as necessary.

“You only need to do three to five cycles before your body starts to respond and release tension,” she said. “Most of us sit at computers a lot. So if you do sit, perhaps use this time to stand and stretch. The biggest way to reset is to shut down the distractions.”

And if you’re a manager, try setting your teams up for success by avoiding marathon meeting days and building in more breaks.

“To make 10-minute breaks work, it’s helpful for organisations to set a culture that meetings start at, say, the hour and end 10-15 minutes early,” Vanderkam said. “That allows for a break or a ‘passing period’ like in a high school for people who need to travel.”

The big takeaway? It’s better to take a short breather than to power through a slew of meetings, as even a few minutes can make a big difference in our stress levels and ability to focus.

“When we are laser-focused on a task, we tend to create tension in our body, we stop breathing, and we stay in that tension throughout the day,” Acosta said. “If we are able to take short breaks to either do some breathing or even just relaxing of your shoulders, it gives your body the space it needs to feel relaxed.”

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