As a young entrepreneur you probably never stop thinking about your business. Your brain is “on” all week, all evenings and even weekends.
Then you have one of those days where you just can’t concentrate, it’s hard to make decisions and you feel on edge. Not only is it frustrating when our brain slows down when we want to keep going, and keep positive, it’s also a cry for help! Our brain needs TLC. No I’m not talking about a jam session with the R&B artists CrazySexyCool, I’m talking about tender loving care.
So how do you keep your brain from burn out and fatigue? While there is no super pill or magic secret to keeping your brain in top shape, there are nutrition and health tips you can practice on a daily basis that will greatly improve the efficiency of your thoughts and your work. The way you think changes reality for yourself. So what you fuel your body with will either help you or slow you down.
Daily Habits for Better Brain Power
Do more of this
1. Water is your best brain friend.
Did you know that our brain is predominately made of water? If you are not regularly drinking water, think of your brain like a still, muddy puddle. Instead keep it fresh, flowing and vibrant, like a mighty river, with regular water consumption. Common symptoms of not getting enough water are fatigue, foggy thinking and feeling on edge. To help increase your water consumption, commit to never going anywhere without a water bottle. When you’re in the office, at the gym, going to a meeting, running errands, always have a water bottle with you.
2. Grab a daily handful of walnuts.
Walnuts contain alpha linolenic acid (ALA), a fat that improves the delivery of oxygen to the brain. Walnuts even look like little brains!
3. Broccoli is a super-food for the brain.
Broccoli contains Vitamin K, which is known to help improve brainpower, cognitive function and is a cruciferous vegetable. Which helps to reduce the risk of cancer. Add broccoli to a stir-fry at dinner, add to a lunchtime salad, or dip in hummus for an afternoon snack. You can even add a few pieces of frozen broccoli to your morning smoothie!
Do less of this:
1. Skip the big lunch.
Heavy meals of animal protein, and dairy such as cheese are hard for your body to digest. Do you ever feel like you want to crawl under your desk and take a nap after a big lunch? Try to eat smaller meals throughout the day and whenever you have the option, choose to eat more plant-based foods than animal based foods.
2. Avoid brain-drain grains.
Choose whole-grains instead of processed grains. Processed white grains are low in fiber, low in nutrition and high in sugar, which can cause energy spikes and drops. Whole-grains take longer to digest, releasing a slow and steady source of energy for hours. Good sources of whole grains include; whole-wheat bread, brown rice, quinoa, wheat berries, faro and brown rice pasta.
3. Say no to soda and loads of processed foods.
Reduce your intake of soft drinks, processed chocolate (think white chocolate and milk chocolate), and highly processed foods, which can deplete the body of magnesium. A symptom of magnesium deficiency is mental fatigue. Magnesium is also important for helping the body detox and prevent build up of environmental toxins, pesticides, and heavy metals. A toxic body is not supportive of a healthy brain.
Don’t forget to take time to rest. It’s so important to get some down time to recharge. Aim for 7-8 hours of uninterrupted sleep per night. A good nights sleep and a healthy diet can do wonders for improving the power of your brain!
These are just a few easy and affordable suggestions you can begin incorporating into your daily life to improve your brain health.
Have a happy, healthy and efficient day!
Megan Roosevelt is a fun loving foodie, Registered and Licensed Dietitian, Nutrition Consultant, Media Spokesperson, Public Speaker and dynamic entrepreneur as the founder and CEO of Healthy Grocery Girl LLC. She is also a regular nutrition expert for ABC’s KATU- AM Northwest Morning Show. For more nutrition information and tips for increasing your overall health, make sure to check out my website and blog at healthygrocerygirl.com, as well as my Twitter and Facebook page.
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