Advertising

Brain Food – Eat For Productivity

Advertising
Brain Food – Eat For Productivity
increase brain power with food

    The brain is a hungry organ, it’s cells requiring two times the amount of energy than that of other cells in the body. To work well and efficiently throughout the day, this energy level must be kept high enough so not to cause mental stress and exhaustion.

    So we’ll look at simple ways to keep your brain working effectively throughout your day so your work doesn’t suffer. When the brain doesn’t become stressed it can work continuously so not to sabotage your daily workflow. For this discussion we will assume you work most of the day, morning to evening.

    Breakfast

    It’s no secret this is the most important meal of the day. We all know it, but how many of us take it to heart. We’re too busy right? It’s OK, there are shortcuts.

    Advertising

    Coffee in the morning sounds like a good idea. The boost is fairly instantaneous for a few reasons. Firstly, the caffeine. Caffeine does increase the capacity for mental and physical labor. However, this is short lived, with a demanding drop of energy caused not long after. Do you drink a few cups before the morning’s end?

    Sugar also plays a part in the morning coffee. However, this sugar is part of the simple carbohydrates family which does fuel the brain, but only for a short period of time. What we want to get early in the morning is some complex carbohydrates.

    Fruit is an excellent source. Instead of a short burst of energy these carbohydrates have long chains of sugar molecules that the body breaks down gradually, releasing glucose to fuel the brain over time.

    If you’re strapped for time in the morning, as we all tend to be, a bowl of fruit is a much better energy source that will start the brain working. Mental exercise drains glucose, so feeding your glucose level throughout the day, with fruit, is a great way to keep energy levels up all day. Watery and crunchy fruits are low in calories and can be eaten all day, any time. Berries and citruses are highest in complex carbohydrates and also antioxidents which reduce the risk of cognitive impairment.

    Advertising

    Later on in the morning something with more protein, a cereal, will do the same to keep energy in the brain all day. A piece of toast or sandwich does the same, directly improving memory and attention.

    A cereal with fruit is a very quick and easy breakfast to kick start your day. With productivity in mind, we want to spend little time preparing food at the beginning of our day, so we can enter work-mode as soon as possible.

    Lunch

    As mentioned earlier, breads and fruits do well. Vegetables do much of the same good as fruit. Glucose levels alter during cooking so sticking to a salad may be better. Think about adding an egg to the mix. Egg yolk is a leading source for choline, a nutrient that, recently, has been proven to boost brainpower by speeding up the sending of signals to nerve cells in the brain.

    Advertising

    If possible, a larger lunch is better than a big dinner; use your time after work to rest and eat lightly. Although you could prepare for the next 6-8 hours of fasting – otherwise known as sleep – by stocking up on food, this can disrupt your sleep. A lighter meal before bed will lead to an easier and deeper sleep. Stick to a good breakfast and lunch to get keep you fed.

    Fish is high in Omega-3 fatty acids, which builds gray matter and cell membranes. Reportedly, these fats can also help emotional balance and a positive attitude throughout life. And you already know, stay away from junk food.
    Ending lunch with a yogurt helps produce neurotransmitters, improving signals amongst neurons. Complementing this with nuts [particularly walnuts] balance omega-3 acids with omega-6’s while neutralizing blood sugar levels.

    Drink

    While eating food for the brain, it is important to keep hydrated. At least 80 ounces of water every day reduce stress hormones. Drinking non-caffeinated tea, like green tea, relaxes the brain and induces mental alertness. A juice, such as grapefruit juice, has the same affects for the brain as fruits and vegetables along with the hydration benefits.

    Advertising

    While softdrinks provide that quick boost of sugar, it won’t last and will lead to a noticeable decline in brain energy later in the day. After drinking [or eating] something high in sugar, your pancreas starts to secrete insulin which triggers cells throughout your body to pull the excess glucose out of your bloodstream and store it. This sucks glucose from the brain which leaves it without energy, known as hypoglycemia. As a result your ability to focus decreases, leaving you weak and confused, unable to think properly.

    Moderate alcohol consumption enhances blood and oxygen flow to the brain. This isn’t an immediate improvement, so don’t try and convince your boss drinking before work will improve your workflow. However, at the end of the day, a glass or two can relax the brain and ease yourself into the end of the day. Gradually, and most importantly, moderately, alcohol consumption has various mental benefits.

    Above All

    Moderation is the key. They say nothing is bad for you if done in moderation, so there isn’t a need for a huge change in your diet. What you may realize is your diet lacks many foods that stimulate mental growth and productivity. If you’re sluggish in the morning, there is definitely room for improvement.

    Enhance brain power with a an increase in these foods that keep your brain running on high, and slow down on the others. Fruit’s cheap, put a bowl next to the mouse.

    Advertising

    More by this author

    Craig Childs

    Craig is an editor and web developer who writes about happiness and motivation at Lifehack

    8 Steps to Continuous Self Motivation Even During the Difficult Times How To Start a Conversation with Anyone How Not To Suck At Socializing – Do’s & Don’ts Storage Ideas For Small Spaces New Gmail Filter Hacks

    Trending in Featured

    1 15 Tips to Restart the Exercise Habit (and How to Keep It) 2 8 Simple Ways to Be a Better Listener 3 The Art of Humble Confidence 4 How to Learn Something New Every Day and Stay Smart 5 15 Healthy Eating Tips from a Professional Health Coach

    Read Next

    Advertising
    Advertising

    Last Updated on November 18, 2020

    15 Tips to Restart the Exercise Habit (and How to Keep It)

    Advertising
    15 Tips to Restart the Exercise Habit (and How to Keep It)

    It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?
    Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

    1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
    2. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
    3. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
    4. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.
    5. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
    6. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
    7. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
    8. Enjoyment Before Effort – After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
    9. Create a Ritual – Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
    10. Stress Relief – What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
    11. Measure Fitness – Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
    12. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
    13. Isolate Your Weakness – If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
    14. Start Small – Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
    15. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

    Read Next