At the point when we think about the factors that contribute to focus and performance, we do not give a lot of thought to food. For those of us struggling to keep steady overwork, meetings, and deadlines, food is just the fuel. The food varieties we eat affect us more than we realize. Thus, any reasonable person would agree that what you ingest can significantly influence your performance and focus.
The food we consume directly affects our intellectual performance and also provides the raw materials to make all the difference for our body, including our brain and nervous system. Thus, it is vital to think and opt for a ‘healthy food restaurant rather than the ‘tastiest food restaurant.’
What you eat can greatly affect your everyday performance and concentration. Pretty much all that we consume is converted into glucose in our bodies, which gives the energy our brain needs to remain alert. At the point when our body is short on glucose, it becomes tough to stay focused and concentrate on things. This explains why it’s difficult to focus on an empty stomach. It is additionally vital to remember that not all food is processed by our bodies at a similar rate. A few food varieties, like pasta, bread, cereal, and pop, release glucose rapidly, prompting a burst of energy followed by a slump. Others, similar to high-fat meals like, cheeseburgers and pizzas give more supported energy, yet require our digestive system to work harder, lessening oxygen levels in the brain and making us sleepy.
However, there are a few diet changes that you can make to support a healthy gut. These are also backed by scientific research into the effects of nutrition on cognitive function.
- Include Fermented food varieties and probiotics
Fermented food varieties like yogurt, kombucha, and kimchi–are rich sources of good bacteria that can populate your stomach, known as probiotics. Keep in mind, stomach bacteria help in both the production and affectivity of neurotransmitters, produce serotonin, and make SCFAs which can influence the brain. It is imperatively significant for your overall wellbeing that you have a good balance of stomach bacteria. Depending on the variety being used, find out if the probiotics should be refrigerated to be effective, as with some, the higher the temperature during storage, the higher the risk of non-viability.
- Opt for an anti-inflammatory diet
Inflammation and oxidative damage from free radicals often work side-by-side, so an anti-inflammatory diet should address both inflammation and free radical activity.The eating routine ought to include anti-inflammatory omega-3 fats from food sources like fatty fish, chia seeds, or flax seeds. It ought to likewise be rich in an assortment of leafy foods and shakes, which provide antioxidants.
- Increase Fiber Intake
Fiber is a pre-biotic or a food hotspot for the good bacteria in your stomach. At the point when these bacteria break down fiber, SFCAs are created which can improve memory and learning by means of the gut-brain axis. Fiber is found in fruits, vegetables, nuts, seeds, beans, and whole grains. The best part is that when you increase your fiber admission from whole food sources, you’ll accordingly build your antioxidant consumption.
- Eat a lot of healthy fat
Fat is key for healthy brain functioning. The myelin sheath, or the protective layer around your nerves, is made of cholesterol. What’s more, cholesterol is additionally a vital part of a huge number of hormones, which are the chemical messengers that help your body work properly. Some healthy sources of fat to remember for your eating routine are fatty fish, nuts and seeds, avocado toast, grass-fed beef, pastured eggs, butter, full-fat dairy, avocado oil, coconut oil, and olive oil.