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Here’s a interesting study done on the effects of high – fructose on ones brain.

Sugar can make you dumb, US scientists warn
AFP – Tue, 15th May 2012 08:39 PM

Eating too much sugar can eat away at your brainpower, according to US scientists who published a study Tuesday showing how a steady diet of high-fructose corn syrup sapped lab rats’ memories.

Researchers at the University of California Los Angeles (UCLA) fed two groups of rats a solution containing high-fructose corn syrup — a common ingredient in processed foods — as drinking water for six weeks.

One group of rats was supplemented with brain-boosting omega-3 fatty acids in the form of flaxseed oil and docosahexaenoic acid (DHA), while the other group was not.

Before the sugar drinks began, the rats were enrolled in a five-day training session in a complicated maze. After six weeks on the sweet solution, the rats were then placed back in the maze to see how they fared.

“The DHA-deprived animals were slower, and their brains showed a decline in synaptic activity,” said Fernando Gomez-Pinilla, a professor of neurosurgery at the David Geffen School of Medicine at UCLA.

“Their brain cells had trouble signaling each other, disrupting the rats’ ability to think clearly and recall the route they’d learned six weeks earlier.”

A closer look at the rat brains revealed that those who were not fed DHA supplements had also developed signs of resistance to insulin, a hormone that controls blood sugar and regulates brain function.

“Because insulin can penetrate the blood-brain barrier, the hormone may signal neurons to trigger reactions that disrupt learning and cause memory loss,” Gomez-Pinilla said.

In other words, eating too much fructose could interfere with insulin’s ability to regulate how cells use and store sugar, which is necessary for processing thoughts and emotions.

“Insulin is important in the body for controlling blood sugar, but it may play a different role in the brain, where insulin appears to disturb memory and learning,” Gomez-Pinilla said.

“Our study shows that a high-fructose diet harms the brain as well as the body. This is something new.”

High-fructose corn syrup is commonly found in soda, condiments, applesauce, baby food and other processed snacks.

The average American consumes more than 40 pounds (18 kilograms) of high-fructose corn syrup per year, according to the US Department of Agriculture.

While the study did not say what the equivalent might be for a human to consume as much high-fructose corn syrup as the rats did, researchers said it provides some evidence that metabolic syndrome can affect the mind as well as the body.

“Our findings illustrate that what you eat affects how you think,” said Gomez-Pinilla.

“Eating a high-fructose diet over the long term alters your brain’s ability to learn and remember information. But adding omega-3 fatty acids to your meals can help minimize the damage.”

The study appeared in the Journal of Physiology.

Zig Ziglar – Evaluate Where You Are

Thanks Zig Ziglar for sharing your great wisdom with the world.

Muscle Mass Made Simple

Increasing muscle mass requires an increase in protein consumption and overall calories. Weight lifting alone will help build some muscle, but you need to follow a few simple tips in order to really increase your muscle mass.

While trying to build muscle mass, you must increase the amount of calories you consume. Building, repairing and rebuilding muscle require a high consumption of protein. The amino acids in protein are the building blocks for muscle tissue. Your diet should also include a large amount of fruits and vegetables, complex carbohydrates, water and whole grain foods. Consuming a healthy diet is the best way to get the proper amount of vitamins and minerals but you may need to supplement your diet with high-protein drinks. Try to eat six meals per day, spaced evenly so that you are eating every three hours.

Cardiovascular exercises will burn the extra calories you are consuming in an attempt to build muscle mass. Many weight lifters find it difficult to consume the additional calories necessary to build muscle. Adding in fat and calorie burning cardio workouts will only increase the amount of calories you need to consume.

It is important to stretch each of your muscle groups before and after lifting weights. This will warm up the muscles and loosen up ligaments to prevent injuries. Pulled muscles and strained ligaments are painful and may take quite a while to heal, during which time you will not be able to increase your muscle mass.

Your body position is extremely important when you are lifting weights. You need to avoid swinging weights around and allowing momentum to do most of the work. Controlling your movements ensures that your muscles are doing all of the work. It is important to perfect your posture before lifting your weights. Bad posture and improper techniques can also lead to unnecessary injuries. If you have someone to spot you, have that person assist you with your body position as well. This can help you improve your form and build muscle mass more effectively.

You should have several different exercises to target each muscle group. This will prevent you from getting bored with your workouts. More importantly, it will keep your muscles from becoming accustomed to the exercise and refusing to add mass. Anyone who begins an exercise routine eventually hits a plateau so do not worry too much about it. Just make changes to your workouts and make sure you separate your workouts so that you are targeting different muscle groups each day you train.

In order for your muscles to develop properly, you need to allow them to rest. You also need to get enough sleep every night. During intense workouts, you stretch and tear the tissues that make up your muscles. They repair themselves and rebuild while your body is at rest.

Building muscle requires a targeted exercise routine, adequate rest and a high-protein, high-calorie diet. It will not happen overnight but you can increase your muscle mass with these simple tips and a lot of hard work.
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