Do you ever wake up with brain-drain? Feeling flat and exhausted before the days even began? You’re not alone, it’s something I commonly hear in the corporate environment - so here are my top tips.
1. Choose Low GI, Slow Release Wholegrain Carbohydrates
Our brain functions off glucose, so it’s super important to include sources of glucose (carbohydrates) in your diet at every meal. This helps to avoid energy highs and lows and will fuel your brain to focus clearly and consistently. Wholegrain carbohydrates have a low GI, this means the energy (glucose) is more gradually released into the bloodstream and around the body. Low GI foods prolong digestion due to their slow break down and may help with satiety (aka feeling full).
CHOOSE: Wholegrain Breads, Brown Rice, Oats, Wholemeal Pasta, Legumes & Lentils.
2. Pop Protein Into Every Meal
Foods high in protein take longer to breakdown and digest and as a result, will keep you feeling fuller for longer (aka avoiding that 3:30itis slump). Protein helps to regulate appetite by producing the hormone gherlin - so you’ll be less likely to pick away at that biscuit jar throughout the day. Try to add protein to every meal and mid-meal.
CHOOSE: Canned Tuna, Boiled Eggs, High-Protein Yoghurt, Cheese, Nuts, Lean Meats, Legumes.
3. Vitamin E Everyday
There is a building body of evidence supporting the link between regular Vitamin E consumption and a decreased risk of cognitive decline, particularly in the elderly. But hey - never too young to start, yeah?
CHOOSE: Nuts & Seeds, Eggs, Olives, Asparagus,
4. Eat Oily Fish (2-3 Times/Week)
Oily fish are a great source of heart healthy omega-3 fats. These are critical for brain function and development. Fish a little too fishy and not your thang? Try taking a daily fish oil supplement to enhance your memory, learning and brain cell communication.
CHOOSE: Salmon, Mackerel, Herring, Tuna & Sardines.