Hey Angels and Alphas,
When it comes to trying to become the most focused, most energetic version of yourself, your diet is going to play a huge role in that.
There are two ways to approach eating for focus and energy: focus in the moment and focus as you age. Eating for focus in the current moment is all about being properly fueled and filling micronutrient deficiencies so you can boost your concentration. On the other hand, eating for focus as you age is all about protecting your brain health by reducing inflammation and promoting proper blood flow.
Proper nutrition is essential for maintaining your energy, focus, and concentration. When your body is properly fueled, your brain is able to perform at its best. However, as you age, your brain become more susceptible to inflammation and other blood flow issues.
This causes people to have a natural age-related cognitive decline. Fortunately, there are certain foods that can help eliminate inflammation and promote healthy blood flow to the brain. Simply incorporate the following strategies into your diet, and you’ll be able to protect your brain and improve your focus and energy now and as you age.
#1 Start your day with a well-balanced meal.
The single most important thing you can do to fuel your focus is to eat a nourishing meal. This means making sure your plate has a carbohydrate source (like fruits, whole grains, or beans), a protein source (dairy, meat, or tofu), and a fat source (olive oil, nuts, or avocados). Also pay attention to how full you feel as you eat this meal. If you eat too little, you’ll be too hungry to concentrate, but if you eat too much, you may feel sluggish and sleepy.
#2 Take note of which foods trigger brain fog.
To improve your focus, you have to learn which foods make you feel groggy and which foods make you feel sharp. When you’re in a moment in which you’re feeling sluggish or on the top of your game, think about what in your last meal could have contributed to that feeling. Logging your meals will help you a ton and it will be an easy way to track your diet so you can start noticing the patterns. For example, some people will find that consuming whole grains will boost their ability to concentrate.
#3 Start taking care of your brain health while you’re still young.
Brain health naturally declines with age due to countless factors. These include decreased blood flow to the brain and increased levels of inflammation. If you want to protect your brain and maintain your focus as you age, start early! Consume many fruits and veggies, especially berries, leafy greens, and citrus fruits. Brightly-colored fruits and veggies like berries, leafy greens, and citrus fruits are especially effective at protecting the brain.
These foods are packed with antioxidants and nutrients that help to reduce inflammation and improve blood flow to the brain. In addition to eating healthy, staying active and engaged in mentally stimulating activities can also help keep your brain healthy as you age.
#4 Reduce inflammation through your diet.
Did you know that blackberries, blueberries, and strawberries provide healthy flavonoids to support brain health? Flavonoids slow cognitive decline caused by age by reducing inflammation throughout the body. If berries aren’t in season, or if you live in an area where it’s hard to acquire them, remember frozen berries have the same flavonoid content as fresh.
#5 Load up on micronutrients.
Green, leafy vegetables will improve your brain health with age by providing healthy folate and vitamin K. Folate promotes the healthy division of cells, which is necessary for optimum brain health. Vitamin K protects your nerves, helping to decrease how quickly your brain ages.
Omega-3 fatty acids, which can be found in walnuts, fish, avocados, and other seeds, have been linked to slowing the onset of memory loss. There’s a ton of research to be done, but Omega-3s bring other benefits too (like heart health.) Stacking up on micronutrients and antioxidants is one of the best ways to fill any deficiencies you have and promote optimal energy and focus in your body.