Diabetes and brain health: Here's how you can keep your memory sharp as you age

Diabetes effect: People with diabetes often have coexisting cardiovascular issues, which further restrict oxygen and nutrient supply to the brain (Image: Canva)

As you age, changes in memory, focus, and decision-making are natural. However, diabetes can worsen these, raising the risk of dementia. Understanding the link between diabetes and brain health is crucial for protecting memory and mental sharpness as you age.

Diabetes, particularly Type 2, is closely linked to an increased risk of cognitive decline due to prolonged high blood sugar levels, says Dr V. Mohan, Chairman of Dr. Mohan's Diabetes Specialities Centre & Madras Diabetes Research Foundation. “Chronic hyperglycaemia, persistent high blood sugar, can damage blood vessels and nerves, including those in the brain. This damage can lead to complications such as vascular dementia or Alzheimer’s disease, making it harder to process information, recall memories, or make decisions,” he adds.

Also read | Why ageing and diabetes go hand-in-hand: What you need to know as you age

Additionally, insulin resistance, a sign of Type 2 diabetes, disrupts glucose metabolism in the brain. “Your brain depends on a steady supply of glucose for energy. When insulin resistance interferes with this process, it contributes to inflammation and oxidative stress, both of which impair cognitive function,” explains Dr Mohan.

With ageing, your brains naturally experience reduced blood flow and may accumulate amyloid plaques, which are linked to Alzheimer’s disease, Dr Mohan warns, adding, “However, diabetes can speed up these changes, compounding the effects of ageing. People with diabetes often have coexisting cardiovascular issues, which further restrict oxygen and nutrient supply to the brain.”

This can result in brain fog, slower processing speed, and memory lapses that may progress to more serious cognitive impairment.

Furthermore, those with diabetes are at a higher risk of depression, which also affects cognitive health. “Depression and diabetes often go hand in hand, creating a vicious cycle that negatively impacts brain function,” Dr Mohan shares.

Managing mental health is just as important as managing blood sugar levels when it comes to protecting cognitive abilities.

Also read | 6 healthy habits you need to adopt now to combat ageing, protect your brain

Prevention:

While ageing and genetics cannot be changed, the good news is that lifestyle modifications can help slow down or even prevent cognitive decline, particularly in those with diabetes.

Dr Mohan shares the key steps to maintaining brain health:

Control blood sugar levels: Keeping glucose levels stable through a balanced diet, regular exercise, and prescribed medications is the first step in protecting cognitive function.

Stay physically active: Exercise improves blood circulation to the brain, reduces inflammation, and helps the body use insulin more effectively.

Eat a brain-boosting diet: A Mediterranean-style diet rich in whole grains, lean proteins, vegetables, and healthy fats can lower the risk of cognitive decline.

Engage your brain: Activities like reading, solving puzzles, learning new skills, or even social interactions help build cognitive resilience.

Prioritise sleep: Poor sleep can worsen insulin resistance and increase brain inflammation, so aim for at least 7–8 hours of quality sleep.

Manage stress: Chronic stress increases cortisol levels, which negatively affect memory and learning. Meditation, deep breathing, and hobbies can help.

Monitor cognitive health: Routine diabetes check-ups should include cognitive assessments to detect early signs of decline and enable timely intervention.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.