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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 10, 2019

                  7 Morning Rituals to Empower Your Day And Change Your Life

                  7 Morning Rituals to Empower Your Day And Change Your Life

                  Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

                  Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

                  This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

                  One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

                  Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

                  Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

                  1. Gratitude

                  Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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                  The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

                  Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

                  So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

                  Gratitude-Quotes

                    2. Writing Down Your Most Important Tasks

                    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

                    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

                    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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                    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

                    3. Affirm Your Goals in Writing or Drawing

                    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

                    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

                    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

                    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

                    write down goals

                      4. Practice Qi Gong Exercises

                      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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                      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

                      5. Drink Hot Water with Lemon

                      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

                      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

                      6. Rise Earlier

                      The practical advantages of waking up early are obvious.

                      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

                      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

                      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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                      7. Listen to Uplifting Music

                      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

                      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

                      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

                      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

                      More About Energetic Habits & Rituals

                      Featured photo credit: Carli Jeen via unsplash.com

                      Reference

                      [1] Live Science: What Is Qi Gong
                      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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