Type 3 diabetes, often referred to as diabetes of the brain, is a term used to describe the relationship between diabetes and Alzheimer's disease. While type 1 and type 2 diabetes primarily affect the body's ability to produce or use insulin, type 3 diabetes suggests a similar metabolic dysfunction affecting the brain. This concept underscores the significant impact that insulin resistance can have on cognitive functions and overall brain health.
Insulin Resistance and Cognitive Function
Insulin, a hormone crucial for glucose metabolism, plays an equally important role in brain function. The brain relies on glucose as its primary energy source, and any disruption in insulin signalling can impair cognitive abilities. Insulin resistance, a hallmark of type 2 diabetes, means that cells become less responsive to insulin, leading to elevated blood glucose levels. When insulin resistance affects the brain, it can result in decreased energy for neuronal activities, thus impairing cognitive functions such as memory, learning, and decision-making.
Moreover, research suggests that insulin resistance in the brain may contribute to the development of amyloid plaques and tau tangles, which are characteristic of Alzheimer's disease. This association strengthens the argument that managing insulin resistance is not just critical for physical health but also essential for maintaining cognitive function as we age.
Lifestyle Changes to Support Brain Health
Given the profound impact of insulin resistance on brain health, adopting lifestyle changes to enhance insulin sensitivity and overall brain function is crucial. Here are some actionable steps:
Healthy Diet
Reduce Sugar and Refined Carbs: High sugar intake and refined carbohydrates spike blood glucose levels, promoting insulin resistance. Opt for unprocessed fats and oils, fibrous vegetables and plant foods, and lean proteins.
Increase Healthy Fats: Omega-3 fatty acids, found in fish like salmon and plant sources like flaxseeds, support brain health.
Antioxidant-Rich Foods: Berries, nuts, and leafy greens can reduce oxidative stress, a condition linked to cognitive decline.
Regular Physical Activity
Exercise enhances insulin sensitivity, reduces blood glucose levels, and supports overall cardiovascular health, which is beneficial for brain function. Muscle is the most effective organ for helping to regulate your blood glucose and support optimal metabolic health. Aim for 8-10000 steps each day and three strength training workouts each week.
Cognitive Training
Engaging in activities that challenge the brain, such as puzzles, reading, and learning new skills, can enhance cognitive function and delay the onset of brain disorders.
Healthy Sleep Patterns
Poor sleep is linked to impairments in glucose metabolism. Aim for 7-8 hours of quality sleep per night to support brain health and insulin sensitivity.
Conclusion
Understanding the concept of type 3 diabetes highlights the critical connection between metabolic health and brain function. By addressing insulin resistance through dietary changes, physical activity, cognitive training, and adequate sleep, we can support both our metabolic and cognitive health, potentially reducing the risk of cognitive decline and improving overall well-being.
Understanding Type 3 Diabetes: Impact of Insulin Resistance on Cognitive Function and Lifestyle Changes for Brain Health
