There are days that you might feel more sluggish than others. Various barriers could be the reason why you feel the way you do; from what you’ve eaten or haven’t eaten to lack of sleep.
The following will give you a bit of guidance in what to eat to focus and bring on concentration.
Caffeine Can Make You More Alert
No kidding, right? If anything, Latinos know the importance of caffeine on the brain and for the digestive tract especially since Latinos are the number one consumers of coffee. You can find caffeine in anything from coffee to chocolate and energy drinks, that all give you a boost of energy. The effects don’t last very long and the less you drink the better it is for you.
Sugar Can Enhance Alertness
This is why sugar in coffee and sugar in energy drinks help. But it’s the simple form of sugar, called glucose, that is your brain’s source main source of energy. This comes from sugars that you find in food and carbohydrates that you eat, broken down after digestion. Don’t consume too much sugar. You can find enough in fruit or a teaspoon of sugar in your coffee. But don’t over do it. Too much of this good thing will pack on pounds, impair your memory and cause other health issues. Natural is better.
Eat Breakfast
Just do it already! They tell you not to skip breakfast if you want to lose weight, start up your metabolism and a whole other added benefits. So eat in the morning! Among all of the other benefits, studies have found that eating in the morning improves your short-term memory and attention. Foods at the top of the list include high-fiber whole grains, dairy, and fruit. A light breakfast is good. You don’t want a food coma during the day!
Eat Some Fish
Fish is a great source of protein that gives your brain the boost it’s been looking for, especially with Omega 3 fatty acids that are essential for brain function and development. A diet high in these healthy fats carry with them amazing brain power that is linked to lower dementia and stroke risks, slower mental decline and play a role in enhancing memory as we age.
Add a Daily Dose of Nuts and Chocolate
You weren’t completely wrong when you bought that giant bag of trail mix the other day. But you might want to pick out those chocolate chips and peanut butter chips. However, the nuts and seeds are a great source of vitamin E which has been associated with less cognitive decline as you get older. Dark chocolate has antioxidants and contains natural stimulants like caffeine, to help with focus and concentration. A healthy portioned snack is one ounce of nuts and dark chocolate a day for all of the benefits without excess calories, fat or sugar!
Add Avocados and Whole Grains
Did someone say avocado?! If there’s anything that Latinos know about, it’s the benefit of the tasty avocado. Aguacates have monounsaturated fat that contributes to healthy blood flow, lowers bad cholesterol and reduces the risk of cardiovascular disease while pumping blood to the brain and heart. This also reduces the risk of plaque buildup. Whole grains, popcorn, and whole wheat, also have dietary fiber and vitamin E.
Blueberries: The Super Fruit
Studies in animals have shown that blueberries can help protect the brain from damage that may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Research has also shown that diets rich in blueberries can improve both learning and muscle function of aging rats, which make them mentally equivalent to younger rats.
Benefits of a Healthy Diet
It’s a fact: If your diet lacks the essentials, it will decrease your ability to concentrate. If you eat too much, you’ll fall asleep in your chair or become sluggish. Strive for a well-balanced diet full of different foods of different colors that are wholesome.
Get Ready for a Big Day
Have a big meeting or a big test coming up? Well, you have to be ready and set for that one. In addition to eating a filling and brain-healthy breakfast, you should also:
- Get a good night’s sleep.
- Stay hydrated.
- Exercise to help sharpen thinking.
- Meditate to clear thinking and relax.
