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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 July 10, 2020

                  How to Take Control of Your Life with Better Boundaries

                  How to Take Control of Your Life with Better Boundaries

                  We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                  We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                  So, how to take control of your life and stop being pushed around?

                  Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                  What Boundaries Are (And What They’re Not)

                  Boundaries are limits

                  —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                  Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                  Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                  Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                  Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                  How to Establish Boundaries and Take Control of Your Life

                  Here are some ways that you can establish boundaries and take control of your life.

                  1. Self-Awareness Comes First

                  Before you can establish boundaries with others, you first need to understand what your needs are.

                  You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                  To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                  You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                  • Where do you need to establish better boundaries?
                  • When do you feel disrespected?
                  • When do you feel violated, frustrated, or angered by the behavior of others?
                  • In what situations do you feel you are being mistreated or taken advantage of?
                  • When do you want to be alone?
                  • How much space do you need?

                  You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                  2. Clear Communication Is Essential

                  Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                  Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                  3. Be Specific but Don’t Blame

                  Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                  That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                  Sample language:

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                  • “You may not…yell or raise your voice to me…”
                  • “I need…to be treated with respect…”
                  • “It’s not okay when…you take things from my desk without asking…”
                  • “I won’t…do your work…cover for you anymore…”
                  • “It’s not acceptable when…you ridicule or insult me…”
                  • “I am uncomfortable when…you use offensive language”
                  • “I will no longer be able to…lend you money…”

                  Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                  4. Consequences Are Often Necessary

                  Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                  Follow through. People won’t respect your boundaries if you don’t enforce them.

                  Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                  We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                  It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                  It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                  Final Thoughts

                  Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                  Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                  Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                  The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                  Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                  Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                  They will simply become a natural extension of your self-respect.

                  Featured photo credit: Thomas Kelley via unsplash.com

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