If you find yourself struggling to keep your eyes open after lunch, or yawning through your mid-morning meeting, you’re not alone. Low energy affects many aspects of the job including motivation, mood, relationships and workplace performance. Too often we often focus on the extent to which our diet affects our weight rather than our brain – however brains are incredible organic machines that we need to power and look after. Femail has worked with health professionals and nutritionists to identify the foods that will help you survive and succeed at work. Instead of reaching for a sugary snack, try these healthier alternatives to keep you focussed throughout the day. Frida Nilsson, in-house nutritionist at health and fitness app Lifesum, recommends:
1. Blueberries – Blueberries have been labelled a superfood due to their high levels of polyphenols, antioxidative and anti-inflammatory compounds that positively impact the nervous system and brain function, helping to combat memory loss and enhance your mood. Polyphenols also have the potential to prevent the progression of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
2. Pumpkin Seeds – Eating a handful of pumpkin seeds each day will provide you with the recommended daily levels of zinc, which is vital for increasing brainpower by enhancing memory and focus. Pumpkin seeds are packed with nutrients your brain will love such as proteins, amino acids, minerals, fibres, vitamins and complex carbohydrates.
3. Tomatoes – Tomatoes have a positive long-term effect on the brain so by eating a portion each day you are investing in your health. Tomatoes contain an antioxidant called lycopene, which prevents free radicals from damaging brain cells. By avoiding cell damage, your attention span, memory and problem solving skills will be preserved and enhanced.
4. Spinach – Spinach, like tomatoes, contains antioxidants that combat free radicals. When tested on rats, researchers at the University of South Florida found that spinach improved both memory and learning skills. The high potassium levels found in spinach increases the speed of signals between neurons, helping our brains to be more responsive.
In recent years, spinach has become a fashionable superfood so it is often included in restaurants’ menus but the easiest way to consume spinach is to add raw leaves to a salad or eat boiled spinach with scrambled eggs for a nutritious breakfast.
5. Green Tea – For those wanting to kick the coffee habit, green tea is a great alternative; it contains less caffeine than coffee but will still act as a mild stimulant whilst simultaneously improving your health due to the amount of antioxidants and flavonoids it contains.
Not only can it hinder the development of tumour-spreading blood vessels but it also helps offset the effects of alcohol by repairing liver damage, making it a great hangover remedy. But, most importantly, remember to drink lots of water; carry a water bottle with you at all times to ensure you are constantly hydrated.
6. Walnuts – A study by the British Journal of Nutrition recommended students eat a handful of walnuts before taking an exam because the nuts improve inferential reasoning skills due to their neuroprotective compounds like omega-3 fatty acid, polyphenols and antioxidants.
Fortunately walnuts are sold in most food stores and can be easily incorporated into your daily eating routine; simply add them to salads, porridge or yoghurt.
7. Chickpeas – Chickpeas contain magnesium, which, like potassium, speeds up the message transmission between brain cells and relaxes blood vessels, helping to increase the flow of blood and oxygen to the brain.
If you have time in the evening, make homemade hummus by blending chickpeas with lemon juice, tahini, garlic and olive oil. You can then take your hummus into work and eat with carrots and celery.
8. Eggs – Neurotransmitters in our brain carry information between cells and have the ability to affect our mood. When neurotransmitters contain the chemical dopamine, we are more likely to feel enthusiastic and driven.
Sugary foods, like chocolate or sweets, tend to increase dopamine in short bursts, followed by an equally sharp comedown. To ensure a prolonged mood increase, it is best to eat foods containing phenylalanine, a molecule used to make dopamine, which is found in eggs.
Rather than staying in bed till the last possible minute and grabbing a croissant en-route, it is worth waking up 15 minutes earlier to cook eggs for breakfast; it will be worth it when you feel more alert in your morning meeting.
Dr Howard Murad, board certified dermatologist, recommends:
9. Goji Berries – Goji berries are an extremely dense and nutritious food – a great source of essential fatty acids, free-radical fighting antioxidants, trace minerals, B vitamins and 18 amino acids.
Shona Wilkinson, head nutritionist NutriCentre, recommends:
10. Cruciferous Vegetables – Broccoli and cauliflower are a good source of choline, which is a precursor to the neurotransmitter acetylcholine.