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See the risks of excess sugar and caffeine for students
Taking care of your diet is essential to ensure the proper functioning of your body during the tests.
Published on October 26, 2024 at 12:23 pm
Excessive sugar and caffeine consumption can affect brain performance Credit: Image: Krakenimages.com | Shutterstock
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 fruits, vegetables and fish, promote synaptic plasticity and protect against inflammation, diets high in sugar and saturated fats can cause damage that compromises the balance of the entire organism.
Exaggerated sugar consumption can have several negative effects on the functioning of the brain, as explained by nutritionist and professor of the Nutrition course at Uniderp, Tamara Nunes. “Studies indicate that diets high in sugar can lead to a series of cognitive problems, such as difficulties with memory and concentration. Excess sugar can cause irritation and insulin resistance, which affects the brain’s ability to utilize glucose efficiently, resulting in reduced energy for brain cells.”
The professional also explains that excessive sugar consumption is linked to a greater risk of depression and anxiety, as it affects fluctuations in dopamine levels, a neurotransmitter responsible for the feeling of pleasure and motivation.
Excess sugar harms the student
As for the impact on the performance of a young person who is preparing for the National High School Exam (Enem) or an entrance exam, the nutritionist highlights that the main source of energy for the brain is glucose, but consuming too much sugar can overload it. When the brain is overstimulated, it can lead to hyperactivity and mood swings, with these consequences being felt quickly.
“Sugar is addictive because it stimulates neurons in the brain’s reward system, the limbic system, in this system there is the brain’s amygdala, which processes emotional information and its excessive activation is associated with exaggerated emotions, such as fear and anxiety. These emotions can really harm young people at this moment”, points out Tamara Nunes.
Adequate amounts of sugar
Some may think that, on the other hand, the lack of sugar can be harmful too, but that’s not the case. The nutritionist explains that a lack of food can cause hypoglycemia, and the most efficient way to reverse this situation is foods rich in simple carbohydrates, such as a glass of water with sugar or a candy.
Regarding the amount of sugar that a young person should ingest daily, Tamara Nunes highlights 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 old.
The ideal caffeine consumption is less than 100 mg per day Crédito: Imagem: Ground Picture | Shutterstock
Caffeine consumption
In addition to sugar, the nutritionist raises a warning about caffeine consumption and highlights that it can significantly interfere with neurocognitive development, influence the cardiovascular system, in addition to the risk of dependence and intoxication.
“Black tea, white tea, guaraná, cola, isotonic sports drinks, chimarrão, tereré, chocolate, energy drinks are some foods in which we can find a higher concentration of caffeine. The American Academy of Pediatrics recommends that adolescents between 12 and 18 years old should limit their intake to less than 100 mg per day, that is, a cup of coffee”, he highlights.
Regarding the symptoms, the specialist mentions 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 its subjective quality, in addition to increasing anxiety, nervousness and irritability.
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