Learn about the risks of excess sugar and caffeine for students

Taking care of your diet is essential to ensure your body functions properly during trials.

Food has a major impact on brain function, as the nutrients consumed directly influence neural health and cognition. While foods rich in omega 3, antioxidants and vitamins, such as fruit, vegetables and fish, promote synaptic plasticity and protect against inflammation, diets rich in sugars and saturated fats can cause damage that compromises the balance of the entire organism.

An excessive consumption of sugars can have various negative effects on the functioning of the brain, as explained by nutritionist and teacher of the Nutrition course at Uniderp, Tamara Nunes. “Studies indicate that high-sugar diets can lead to a variety of cognitive problems, such as difficulty with memory and concentration. Excess sugar can cause irritation and insulin resistance, which affects the brain’s ability to use glucose in efficiently, resulting in less energy for the brain cells.”

The professional also explains that the excessive consumption of sugar It is linked to a greater risk of depression and anxiety, as it affects fluctuations in levels of dopamine, a neurotransmitter responsible for feelings of pleasure and motivation.

Excess sugar harms the student

Regarding the impact on the performance of a young person preparing for the national high school exam (Enem) or an entrance exam, the nutritionist underlines that the main source of energy for the brain is glucose, but the consumption of too much sugar it can overwhelm you. When the brain is overstimulated, this can lead to hyperactivity and mood swings, the consequences of which are felt quickly.

“Sugar is addictive because it stimulates neurons in the reward system of the brain, the limbic system, in this system is the amygdala of the brain, which processes emotional information and excessive activation of these is associated with exaggerated emotions, such as fear and anxiety. These emotions can harm young people at this time”, underlines Tamara Nunes.

Adequate amounts of sugar

Some might think that, on the other hand, the lack of sugar could also be harmful, but this is not the case. The nutritionist explains that lack of food can cause hypoglycemia and the most effective way to reverse this situation are foods rich in simple carbohydrates, such as a glass of water with sugar or a bullet.

Regarding the amount of sugar a young person should ingest daily, Tamara Nunes points out that the reference level indicated by the World Health Organization (WHO) is 50 g per day, but the American Heart Association has a guideline of 25 g, 6 teaspoons of sugar, for young people up to 18 years.

Caffeine consumption

In addition to sugar, the nutritionist warns against the consumption of caffeine and points out that it can significantly interfere neurocognitive developmentthey affect the cardiovascular system, as well as the risk of addiction and intoxication.

“Black tea, white tea, guaraná, cola, isotonic sports drinks, chimarrão, tereré, chocolate, energy drinks are some of the foods that we can find most concentration of caffeine. The American Academy of Pediatrics recommends that adolescents ages 12 to 18 limit their intake to less than 100 mg per day, or one cup of coffee,” he points out.

As for the symptoms, the specialist says that each individual reacts differently to caffeine. It is a nervous system stimulant, which can be pleasant as a person may feel more awake, alert, or able to concentrate. In sensitive people it can even delay the onset of sleep, reduce its duration or even subjective quality, as well as increase anxiety, nervousness and irritability.

By Camila Crepaldi

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.