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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 January 17, 2019

                  8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                  8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                  In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                  Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                  Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                  Why Is It Hard to Live A Peaceful And Happy Life?

                  Our Habitat Has Become Too Technological

                  The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                  There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                  How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                  According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                  Too Many People Don’t Want to Unplug

                  Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                  The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                  Listen carefully:

                  We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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                  The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                  Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                  8 Mindfulness Exercises to Start Practicing

                  There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                  Are you ready for it? Let’s go!

                  1. Pray Daily

                  You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                  When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                  Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                  Pray. You won’t regret it.[5]

                  2. Pay Attention to Your Inner Thoughts

                  A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                  By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                  Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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                  If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                  This article can guide you to beat negative thoughts:

                  How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                  3. Smile Often

                  Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                  Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                  Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                  The moment that you smile unconsciously, you then know that you are truly happy.

                  4. Organize Your Working Desk

                  A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                  When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                  Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                  Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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                  5. Celebrate Your Friend’s Victories

                  I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                  Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                  What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                  6. Listen to Your Spouse/Partner

                  God put someone in your life for a reason. You might as well listen to him or her.

                  I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                  I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                  7. Give Yourself a Break from Technology

                  You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                  How do you do that? This is my formula:

                  First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                  If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                  If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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                  If you score more than 35, you need to take action immediately.

                  Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                  8. Go Exercise

                  Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                  The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                  You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                  12 Benefits of Regular Exercise You Should Know

                  The Bottom Line

                  It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                  It is possible to live a happy and peaceful life. It only depends on you.

                  Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                  More Resources About Mindfulness

                  Featured photo credit: Lesly Juarez via unsplash.com

                  Reference

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