Boost Your Focus and Concentration, With These Simple Foods
Let me start with two wonderful Quotes, I’m sure you also like quotes.
“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” ~Mike Adams
“To eat is a necessity, but to eat intelligently is an art” ~ Francois de La Rachefoucauld.
These two quotes sum up the whole story, If you understand these two quotes, I think you don’t need to continue further. But If you want a stamping on your understanding, Please continue.
Why is it important to be focused?
You want better results in what you do, Right? Who doesn’t?
Focus on the task-in-hand, is a great skill to achieve success in life.
How many times this has crossed your mind, that you could focus more on the job.
In the current scenario, concentrating on the task is a daunting task, as we are bombarded with so many distaractions.
Hence being focused at work is never challenging like this before.
A lot of factors which affects our concentration and focus.
In this reading, we will discuss one among these factors. That is food.
Food is one of the key factors which directly affects our cognitive functions.
You know, over the years, many studies have been conducted on food and their effects on human.
Many types of research have shown, what we eat has a direct influence on
- Our memory
- General cognitive skills
- Our Mood
- Mental Health
- Ability to perform well at workplaces
- And Brain health
What you eat and the activities you do affects your concentration.
How the food style is adopted
Your food style is determined by many factors,
- Social and Environmental Factors.
It’s obvious if drink a few beers and got drunk, how you are going to focus on a thing.
Same goes for people who eat fatty and dense foods, foods with high trans fats and sugar gives a feeling of instant high.
What you eat have a direct impact on your concentration and cognitive skills.
So it’s very important to keep your brain in a healthy condition.
You can help yourself by just paying attention to choices of food you take.
Why do you eat food?
- Because you’re hungry
- You are bored, eating snacks to kill boredom
- You cherish food
- Want to be social, eat out with friends and family
- Forced to eat
Our brain is like a CPU in a computer, consumes 20% of the total energy our body produces.
It’s very vital, to balance your diet with the right amount of proteins, fats and carbohydrates.
Which is very essential. Not only for good cognitive performance but also to have a healthy body.
Along with having a right diet, you should consume enough amount of water,
preferably 6 ~ 8 glasses of water every day.
You can leave without food for a while, but not water.
Even 1 per cent of water decrease in body cause fuzziness in your brain.
As a thumb rule, you should develop and follow a brain healthy eating pattern.
It’s always recommended to have natural foods to improve focus rather than supplements.
The following list will help to boost your concentration and focus, this is not an exhaustive list.
But it will help you to get started.
Healthy foods boost your concentration
Omega-3 Rich Foods
Not all fats are bad.
Human brain is about 60 percent fat.
Consuming right fats is essential for brain’s plasticity, learning and memory.
Right fats help increase the brain’s performance.
For essential fatty acids, our brain depends on our dietary intake.
Fatty acids or omega-3 are must for brains optimal performance.
Lack of Omega-3 may cause faster aging of your brain.
Numerous studies have shown, people who consumes less Omega-3 foods have
- weak in abstract in thinking.
- weak in memory related tasks.
- less analytical thinking ability.
- poor skill for problem solving and decision making.
- smaller brain volumes.
On the contrary omega-3 foods reduce the risk of depression and improve cognitive functions.
Omega-3 rich foods.
Oily fish such as
- Wild Salmon.
Nuts and Seeds.
- Sunflower seeds.
Benefits of Omega 3 rich foods
- Improve motivation and concentration.
- Improve your cognitive functions, like processing information and thinking, and decision making.
- These foods have anti inflammatory properties, which keeps brain cells in good shape.
Foods rich in anti oxidants
Eat foods which are rich in antioxidants and Vitamin E, C, and A.
These foods are recommended, if you want to improve your focus and concentration faster.
Think of fresh and less processed foods. Consider foods like
- Blue Berries.
- Cabbage cauliflower.
- Other dark leafy greens.
- Brown rice
- Whole Wheat
- Couscous Rye
Make it habit that you eat one such diet every day,
by doing so your blood flow to brain increases,
which intern provides enough oxygen to brain cells.
When brain cells get more oxygen they function better,
and are protected against inflammations.
Antioxidants also prevents cells from dying.
Moderate intake of caffeine
Have you noticed when you drink coffee, you feel refreshed, feel better and able to focus on your job?
This is because when you drink coffee, caffeine makes your brain cells alert
and helps to focus on the job and complete them successfully.
A study published in Nature Neuroscience in 2014,
reported caffeine helps in learning and forming long term memory.
Drinking a coffee after learning enhances memory consolidation.
Source of caffeine not only limited to coffee.
You will find caffeine in coffee, black chocolate, black tea, white tea, green tea,
Also in energy drinks, like Redbull, Mother.
But limit your coffee intake to two or three cups(maximum of 400mg) per day.
1 cup of Barista style coffee is 40~90 mg caffeine.
1 cup of instant coffee is 60~100 mg caffeine.
250 ml Redbull or Golden Eagle is 80 mg
1 cup black green or white is 30~100 mg caffeine.
Over consumption of caffeine, will disrupt your brains performance by over stimulation effect.
There are instances of deaths due to over consumption of caffeine.
Foods rich in Dopamine
What is Dopamine?
Dopamine is a chemical in the brain which increases your concentration.
Sunflower seeds and ripe bananas are high in dopamine,
therefore you include foods with high vitamin B12 and B6.
These foods can greatly improve your cognitive functions.
There is no single magic diet plan or food to increase focus and concentration.
It’ about having vegetables, fruits, a verity of fresh unprocessed foods, lean protein, whole grains, nuts, and seeds.
Don’t skip breakfasts, people who skips breakfast are most tempted by high calorie foods.
Skipping breakfast means you high chance of getting seduced by the pictures Subway or McDonald.
Your food choices reflects your mood and brain health.
Good food choice will increase your mental well-being and focus.
You can easily add these foods that improve focus and concentration.
And become a super focused and super performer.
Read about habits that help you increase your focus.
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