Want to feel more alert? To keep up your mental energy and focus,
you’ve got to eat the right foods, at the right time. A client recently
complained that she suffered from ‘brain fog’. “My
mental energy is shot and I can’t focus.”
So she wondered…“is it something I’m eating?” Possibly. But more likely, it’s what she’s not eating that’s leaving her mental energy flagging. As a
full-time student and a new mom, her eating patterns are erratic and she’s
often grabbing something on the run, and relies on coffee to keep her going.
Without the right foods to give her brain the fuel it needs, she can’t possibly
expect to keep her mental energy in high gear.
The next time your mental
energy is fading and you feel like you can’t string two sentences together,
think back. When did you last eat? What did you have? Have you been drinking
enough liquids? Skipped meals, unbalanced meals, and dehydration can all zap
your mental energy and focus. (And don’t forget that getting adequate sleep and
rest is part of the equation, too).
How
what you eat affects your mental energy
What is mental energy,
anyway? It’s actually got several features – including your overall mood, your
motivation, as well as your attention and focus. When your mental engine is
revved up, there’s a good chance your diet had something to do with it. So,
here’s some “food for thought”.
What
to eat to keep your mental energy up all day long
-
Carbs fuel your brain
Glucose is the only fuel
that normally feeds your brain cells – and it’s derived from the carbohydrates
in your diet. After they’re broken down during the digestive process,
carbohydrates enter the bloodstream as glucose (your ‘blood sugar’). Since your
brain is active 24/7, it has high energy demands – higher, in fact, than any
other cells in your body. And, since brain cells – the neurons – can’t store
glucose, your brain needs a continuous supply. Stick with the healthy carbs –
fruits, vegetables and whole grains – to give your brain the fuel it craves.
These high fiber foods take time to digest, which leads to a gradual release of
glucose into your system. On the other hand, a meal high in refined
carbohydrates – think starchy, sugary foods – can actually backfire on you.
Since these foods are digested relatively quickly, you may experience a quick
rise in your blood sugar… often followed by a quick drop. And that blood sugar ‘crash’
can make you feel mentally sluggish.
- Your
brain wants fuel at regular intervals
Since your brain wants a
steady source of glucose, it’s important to eat at regular intervals throughout
the day to keep your mental energy from taking a nosedive. Aim for small meals
and snacks every 3-4 hours.
- Your brain wants breakfast
There’s plenty to be said
about the importance of breakfast, and giving your brain a boost is just another
reason to fuel up first thing. While you were sleeping, your brain was plenty
busy - and it burned through lots of fuel overnight – and the tank is
pretty empty by morning. Do your brain a favor and start your day with a
well-balanced breakfast that includes both healthy carbohydrates and a shot of
protein.
- The best
proteins for your brain
Even though your brain
doesn’t use protein directly for fuel, it does use amino acids – derived from
the proteins that you eat – to manufacture important brain chemicals. Tyrosine,
for example, is an amino acid (found in poultry, fish, dairy products, nuts and
beans) that your body uses to make a brain chemical called dopamine that
promotes alertness and brain activity. Another amino acid, called tryptophan (also
found in seafood, poultry, dairy products and soybeans), is needed to make
another brain chemical called serotonin, which leads to feelings of calmness
and contentment.
- The best
beverages for the brain
When your body is
dehydrated, it can affect your mood and your energy level. Mild dehydration
reduces alertness and your ability to concentrate, and by the time you feel
thirsty, your mental energy has already taken a hit. Water is always a good
choice, but coffee and tea in moderation are fine, too. Caffeine-containing
beverages may help with focus and concentration – but be smart about it. You
don’t want to ignore your diet and simply rely on caffeine to keep you going
through the day. You need to hydrate properly and eat right. And, monitor your own response to the caffeine you’re
taking in. If it makes you jittery or keeps you up at night, you’d be wise to
cut back. Using caffeine for a brain boost during the day won’t do you much
good if it interferes with a good night’s sleep.
Best Spinach Salad Ever
The first thing
that you'll notice about this salad is that it tastes amazing. It also doesn't
hurt that spinach is an extremely nutrient-dense food. The recipe calls for
raspberry vinegar, which is a flavorful and refreshing alternative to
traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy
fat.
Servings: 8
Here's what you need:
- 8 cups cleaned
spinach leaves
- 3 oranges, peeled,
sliced and quartered
- 2 cucumbers, peeled
sliced and quartered
- 1/8 cup macadamia
nuts, coarsely chopped
- 1/8 cup sunflower
seeds
- 2 Tablespoons poppy
seeds
- 1 cup strawberries,
sliced or whole raspberries
- 1/2 cup white
balsamic raspberry blush vinegar
- Combined the spinach,
oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and
strawberries in a bowl.
- Add the vinegar and
toss well.
Nutritional
Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate,
2.6g fiber, and 3.5g protein.
Contact us for your free Fitness Consultation!
Phone: 219-548-3480
Web: Pumpsfitnessinc.com 
