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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 November 19, 2019

                  20 Time Management Tips to Super Boost Your Productivity

                  20 Time Management Tips to Super Boost Your Productivity

                  Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

                  If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

                  1. Create a Daily Plan

                  Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

                  2. Peg a Time Limit to Each Task

                  Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

                  3. Use a Calendar

                  Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

                  I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

                  Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

                  4. Use an Organizer

                  An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

                  These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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                  5. Know Your Deadlines

                  When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

                  But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

                  6. Learn to Say “No”

                  Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

                  Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

                  7. Target to Be Early

                  When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

                  For appointments, strive to be early. For your deadlines, submit them earlier than required.

                  Learn from these tips about how to prepare yourself to be early, instead of just in time.

                  8. Time Box Your Activities

                  This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

                  You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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                  9. Have a Clock Visibly Placed Before You

                  Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

                  10. Set Reminders 15 Minutes Before

                  Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

                  You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

                  11. Focus

                  Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

                  Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

                  Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

                  12. Block out Distractions

                  What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

                  I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

                  When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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                  Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

                  13. Track Your Time Spent

                  When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

                  You can find more time tracking apps here and pick one that works for you.

                  14. Don’t Fuss About Unimportant Details

                  You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

                  Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

                  15. Prioritize

                  Since you can’t do everything, learn to prioritize the important and let go of the rest.

                  Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

                  16. Delegate

                  If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

                  When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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                  17. Batch Similar Tasks Together

                  For related work, batch them together.

                  For example, my work can be categorized into these core groups:

                  1. writing (articles, my upcoming book)
                  2. coaching
                  3. workshop development
                  4. business development
                  5. administrative

                  I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

                  18. Eliminate Your Time Wasters

                  What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

                  One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

                  While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

                  19. Cut off When You Need To

                  The number one reason why things overrun is because you don’t cut off when you have to.

                  Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

                  20. Leave Buffer Time In-Between

                  Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

                  More Time Management Techniques

                  Featured photo credit: Unsplash via unsplash.com

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