I am always looking for a quick fix. But, I really know that there is no such thing. You have to work for what you want (and you know that too!). But, there are certain foods that you can eat that give you what I call “staying power”. What does this mean? By eating certain foods you will have better concentration and you will improve your chances of maintaining a healthy brain if you add "smart" foods and drinks to your diet.
Some people love caffeine- they can’t start their day without it. This is popular, but not my favorite.True, it can energize you and help you concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, however, the effects are short-term. And, if you are not careful, caffeine and it can make you jittery and uncomfortable.
Breakfast is my favorite time to consume smart foods. Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t. Foods at the top of researchers' brain-fuel list include high-fiber whole grains, dairy, and fruits. Sugary donuts and muffins are not on the approved list!
Fish is a great protein source linked to a great brain boost. It is rich in omega-3 fatty acids that are key for brain health. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older.
For brain and heart health, eat two servings of fish weekly.
Nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.
Be careful not to over do, but you can for sure enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar.
Avocados and whole grains are great for you! Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.
Additionally, whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that helps with healthy blood flow.
Blueberries are great for your “smarts”. Eating these berries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia.
A healthy diet is the key ingredient to your ability to focus better. It may sound trite but it's true: If your diet lacks essential nutrients, it can hurt your ability to concentrate. Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs.
Lastly, aside from a healthy balanced diet to help power up your ability to concentrate, be sure to get a good night's sleep, stay hydrated by drinking plenty of water, exercise helps to sharpen your thinking and meditate to relax and make thoughtful choices.
For more information, contact me at rachel@livehealthynyc.com as I am here to help!