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Researchers Find 8 Superfoods That Drastically Boost Your Brainpower At Work

Researchers Find 8 Superfoods That Drastically Boost Your Brainpower At Work

The daily grind of a full-time job requires an enormous amount of energy. Get up. Go to work. And work for 8-10 hours. Do this 5 days a week (sometimes more). That’s 40-50 hours a week that you are expected to perform at a high level.

The question is: How are you fueling yourself? Unfortunately, the daily grind forces many people to take up a “let me just grab something quick” game plan. This often equates to unhealthy eating habits at work.

The reality is that the food you eat has a significant impact on your brainpower and productivity. As a result, it is imperative that you do some research and educate yourself on the nutritional value of the food your are eating.

Many foods are bad. Many foods are good. And there there are those foods that are in fact superfoods. These are the foods that boost productivity and brain power. Does increased brain power and productivity sound like something that would benefit you at work? Of course it would which is why you should absolutely incorporate these types of foods in to your diet.

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1. Water

water

    Water is the element of life. Everyone has heard the importance of 8 glasses of water and yet not everyone practices this. In fact, studies show that nearly 75% of Americans suffer from chronic dehydration. This comes as more of a shock when you consider that more than 70% of the body is made up of water. Every single bodily function depends on water to function smoothly. It is like oil for a machine. If you do not drink enough water throughout the day to replenish lost fluids, your brain will suffer the consequences. Failing to drink enough can lead to daily fatigue and headaches. This is the last thing you want at work. Instead, be sure to get plenty of water so that you can operate with a clear mind and remain productive.

    2. Salmon

    grilled salmon

      According to the US National Library of MedicineNational Institutes of Health, the brain is about 60% fat and most of that is the omega-3 fatty acid DHA. As a result, fatty fishes are great “brain food” and salmon might be king of them all. Salmon is rich in omega-3 fatty acids, which are vital for improving memory and mental performance, the pillars of productivity.

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      3. Berries

      Berry

        Anti-oxidant rich foods, such as berries, are great for increasing memory. Obviously, this would help improve memory function in the workplace. This would also work to prevent the onset of Alzheimer’s and Parkinson’s further down the road. In general, the darker the berry, the higher its anti-oxidant property. This means more productivity-boosting ingredients.

        4. Avocados

        avocados

          In addition to their great taste, avocados also serve as vital food for the brain. Avocados are an incredible source of healthy fats and nutrients that enhance blood flow, stimulate brain cells, and improve overall focus. Remember, productivity is all about keeping consistent blood flow to the brain.

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          5. Nuts

          Nuts

            You would be nuts not to include nuts in your diet. Nuts are an excellent source of protein and healthy fats that your body absolutely needs. They are rich in amino acids, antioxidants, and Vitamin E. This translates to a natural increase in brain performance and productivity that you need to make it through the workday. Studies show that nuts also contain Vitamin B-12 which is known to contribute to higher brain functions. All it takes it a handful a day!

            6. Bananas

            Bananas

              A banana is one of the best resources of glucose, which the body uses for energy. Just one banana contains the daily amount of glucose that your body needs. It is a far healthier option than your typical ” office vending machine food” packed with carbs and processed sugars. You need energy to remain productive and it’s no secret that bananas are often referred to as nature’s energy bars. Furthermore, according to an article on livestrong.com, “a few slices of banana are a great pre-bedtime snack” due to its tryptophan content. Sleep is vital to brain function and work performance.

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              7. Dark Chocolate

              Dark Chocolate

                Dark chocolate is the “guilty pleasure” of brain foods because in addition to being a superfood, it also satisfies that sweet tooth that we all have. In addition to improving overall focus, the caffeine content in dark chocolate also translates to greater energy. Authoritynutrition.com lists improved brain function as one of the many health benefits associated with dark chocolate. One study of healthy volunteers showed that 5 days of consuming high-flavanol cocoa improved blood flow to the brain.

                8. Spinach

                Spinach

                  Although Popeye ate Spinach to get stronger, it probably made him smarter too. According to an article on The Huffington Post, eating just one serving of spinach a day could make your brain 11 years younger by slowing down the process of age-related cognitive decline. This is due to its high Vitamin K content. This same article sites a 5 year long study that ultimately proved that those who consumed 1-2 servings of spinach a day had far better cognitive abilities than those who did not. Simply put, a serving of spinach a day will turn your brain in to a powerhouse of production.

                  Preparing your brain for optimal performance is simply a matter of incorporating the right foods in to your diet. All 8 of these superfoods can be found at your local grocery store and can easily be prepared. If you are a working professional who is in need of improved mental clarity and a boost in productivity then you should absolutely make it a habit of incorporating these foods in to your diet.

                  Featured photo credit: Salmon/Andrea Pokrzywinski via flickr.com

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                  Last Updated on September 18, 2020

                  7 Simple Rules to Live by to Get in Shape in Two Weeks

                  7 Simple Rules to Live by to Get in Shape in Two Weeks

                  Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                  Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                  1. Exercise Daily

                  It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                  If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                  Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                  If you’re a morning person, check out these morning exercises that will start your day off right.

                  2. Duration Doesn’t Substitute for Intensity

                  Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                  One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                  This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                  3. Acknowledge Your Limits

                  Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                  Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                  Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                  4. Eat Healthy, Not Just Food That Looks Healthy

                  Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                  The basic nutritional advice includes:

                  • Eat unprocessed foods
                  • Eat more veggies
                  • Use meat as a side dish, not a main course
                  • Eat whole grains, not refined grains[3]

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                  Eat whole grains when you want to learn how to get in shape.

                    5. Watch Out for Travel

                    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                    6. Start Slow

                    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                    7. Be Careful When Choosing a Workout Partner

                    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                    Final Thoughts

                    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                    More Tips on Getting in Shape

                    Featured photo credit: Alexander Redl via unsplash.com

                    Reference

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