However much we would like to think so, there is no magic pill that will help us stay focused and alert without any related side-effects but your daily diet can really make a difference.
Here are just a few other things that can improve your chances of maintaining a healthy brain by adding “smart” foods and drinks to your diet.
1 Caffeine often gets a bad press, but it can help make you more alert. Certain substances, like caffeine, can energise you and help you concentrate.
Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, though the effects are short-term.
And more is often less: Overdo it on caffeine and it can make you jittery and uncomfortable.
2 Eat Breakfast because studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t.
Foods at the top of researchers’ brain-fuel list include high-fibre whole grains, dairy, and fruits.
Just don’t overeat; researchers also found high-calorie breakfasts appear to hinder concentration.
3 Fish really is brain food as it is a great protein source as it is rich in the omega-3 fatty acids that are key for brain health.
A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older.
For brain and heart health, eat two servings of fish weekly.
4 Nuts and chocolate are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age.
Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.
Enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar.
5 Avocados and whole grains can cut the risk of heart disease and lower bad cholesterol.Every organ in the body depends on blood flow, especially the heart and brain.
A diet high in whole grains and avocados reduces your risk of plaque buildup and enhances blood flow, offering a simple way to fire up brain cells.
Whole grains, like popcorn and whole wheat, also contribute dietary fibre and vitamin E. Though avocados have fat, it’s the good-for-you, monounsaturated fat that helps with healthy blood flow.
6 Blueberries are highly nutritious and research in animals shows that they may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.
Studies also show that diets rich in blueberries improved both the learning and muscle function of ageing rats, making them mentally equal to much younger rats.
7 Having a healthy diet is essential because if your diet lacks essential nutrients, it can hurt your ability to concentrate.
Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs.
Benefit your brain: Strive for a well-balanced diet full of a wide variety of healthy foods.
8 Vitamins, minerals, and supplements are not a substitute for a healthy diet, but they can certainly be helpful for those whose diet is not ideal or have conditions that need supplementation.
The brain-boosting power of supplements like vitamins B, C, E, D, beta-carotene, and zinc and magnesium is often quoted and some researchers are cautiously optimistic about ginseng, ginkgo, and specific vitamin, mineral, and herb combinations and their impact on the brain
9 Get ready for the day if you want to power up your ability to concentrate by starting with a meal of 100% fruit juice, a whole-grain bagel with salmon, and a cup of coffee.
10 Plus in addition to eating a well-balanced meal, experts recommend you get a good night’s sleep, stay hydrated, exercise to help sharpen thinking and meditate to clear thinking and relax.
If you find you are finding it hard to concentrate, then these nutrition based tips will certainly help, but don’t forget if your hormones are out of balance that will definitely impair your ability to think clearly and focus.
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