Why would you think your brain isn't affected by what you put into your mouth? Sudden sugar rushes and the following lows play havoc with your concentration and ability to access the key language areas that will bring out the best in your writing. Remember that you are training to be an expert in your field, trying to push your mind, and body as well to some extent, to the edge of human possibilities. You want your wit to be quick and your decision-making skills sharp. You simply can't stuff any old food into a finely trained and balanced system.
Brain Food
Some foods are better for your brain than others - we have good evidence to support this claim, from a variety of research fields.
The big secret eating for your brain is understanding the chemicals that come from the foods you eat. These different chemicals can keep you motivated, help you concentrate, improve memory, help you deal with stress, and slow down the ageing process (and fight an incredible amount of mental illnesses).
So, here are some of the top foods for brain function. See how creative you can get.
These are the top four chemicals your brain loves:
Glucose: Yes, it is otherwise known as sugar, and we all hear all the time that sugar is bad for you. Let me explain. Most of the brain's energy comes from glucose, so you definitely need it. The problem is your brain needs a slow and constant stream of it, and gets rather upset by a sudden increase and then none at all. Dealing with this problem? Have more and smaller meals really helps with concentration.
Fatty Acids: Yes, your brain actually needs fat! Mmmm, though before you reach for those potato chips - it's not that type of fat. The big winner is omega-3, which you can obtain easily through fish. Particularly the fatty kinds like salmon and tuna (ahah! I've heard about tuna!). However, you can also get omega-3 goodness from walnuts, pumpkin and flax seeds, so you are not totally limited if you can't have seafood. How much are we talking? Well, one serving a day is a great aim.
Amino Acids: These come from protein-rich foods and are essential for mental alertness. They affect your neurotransmitters and so can improve a range of different mental aspects, including memory, your immune system and even your sleep. So where do these good thing come from? Amino acids come as the body breaks down protein, so fish, meat, eggs, cheese and yogurt are all good. The suggestion is to get one of these into each and every one of your meals. Are you up to the challenge?
Antioxidants: These help to regulate the oxidative stress that negatively affects brain cells. Want some of these goodies? Well good old tea is great, as well as veggies or berries. Your parents were right, you should eat your greens because they're good for you.
Finally, I know it's not a food, but water mustn't be forgotten. Get more water into you, as even mild dehydration has consequences for your mental performance. Make sure you are having a few glasses a day of the pure stuff, along with all your other drinks.
Sadly, eating well won't make you super smart overnight. In most modern lives, change needs to be made just to get your brain functioning as it should. There are some short-term gains, but you should be focused on creating better brain function for the long term. And seriously, it will be worth it.
Avoiding the After Lunch Slump
1. Avoid eating too much. That 'stuffed' feeling is a bad sign. It means that more blood is going to be diverted to your digestive system to deal with the overload, and that you are going to feel sleepy and weak as a result.
2. Get some vitamins! Veggies at lunchtime are excellent, for many reasons.
3. Are you getting enough iron? One of the causes of fatigue, in women in particular, is lack of iron. Use your lunchtime as a chance to make sure you get enough. Chuck some spinach into your salad, or make it a Thai beef salad.
4. Don't rely on stimulants to pick you up. This might work on occasion, but in the end your body will just come to rely on them, meaning they are less effective and without them you feel even worse than you did before! Caffeine is an emergency drug.
5. After-lunch meditation. Well, if your body is going to need some down time to process the food you have given it, you might as well help it and give your brain a rest as well. After lunch, try finding a relaxing spot and listening to a meditation or relaxation tape for 20 minutes. This lets your body digest and refresh as you use that near sleep state to further your creative processes.
Brain Food
Some foods are better for your brain than others - we have good evidence to support this claim, from a variety of research fields.
The big secret eating for your brain is understanding the chemicals that come from the foods you eat. These different chemicals can keep you motivated, help you concentrate, improve memory, help you deal with stress, and slow down the ageing process (and fight an incredible amount of mental illnesses).
So, here are some of the top foods for brain function. See how creative you can get.
These are the top four chemicals your brain loves:
Glucose: Yes, it is otherwise known as sugar, and we all hear all the time that sugar is bad for you. Let me explain. Most of the brain's energy comes from glucose, so you definitely need it. The problem is your brain needs a slow and constant stream of it, and gets rather upset by a sudden increase and then none at all. Dealing with this problem? Have more and smaller meals really helps with concentration.
Fatty Acids: Yes, your brain actually needs fat! Mmmm, though before you reach for those potato chips - it's not that type of fat. The big winner is omega-3, which you can obtain easily through fish. Particularly the fatty kinds like salmon and tuna (ahah! I've heard about tuna!). However, you can also get omega-3 goodness from walnuts, pumpkin and flax seeds, so you are not totally limited if you can't have seafood. How much are we talking? Well, one serving a day is a great aim.
Amino Acids: These come from protein-rich foods and are essential for mental alertness. They affect your neurotransmitters and so can improve a range of different mental aspects, including memory, your immune system and even your sleep. So where do these good thing come from? Amino acids come as the body breaks down protein, so fish, meat, eggs, cheese and yogurt are all good. The suggestion is to get one of these into each and every one of your meals. Are you up to the challenge?
Antioxidants: These help to regulate the oxidative stress that negatively affects brain cells. Want some of these goodies? Well good old tea is great, as well as veggies or berries. Your parents were right, you should eat your greens because they're good for you.
Finally, I know it's not a food, but water mustn't be forgotten. Get more water into you, as even mild dehydration has consequences for your mental performance. Make sure you are having a few glasses a day of the pure stuff, along with all your other drinks.
Sadly, eating well won't make you super smart overnight. In most modern lives, change needs to be made just to get your brain functioning as it should. There are some short-term gains, but you should be focused on creating better brain function for the long term. And seriously, it will be worth it.
Avoiding the After Lunch Slump
1. Avoid eating too much. That 'stuffed' feeling is a bad sign. It means that more blood is going to be diverted to your digestive system to deal with the overload, and that you are going to feel sleepy and weak as a result.
2. Get some vitamins! Veggies at lunchtime are excellent, for many reasons.
3. Are you getting enough iron? One of the causes of fatigue, in women in particular, is lack of iron. Use your lunchtime as a chance to make sure you get enough. Chuck some spinach into your salad, or make it a Thai beef salad.
4. Don't rely on stimulants to pick you up. This might work on occasion, but in the end your body will just come to rely on them, meaning they are less effective and without them you feel even worse than you did before! Caffeine is an emergency drug.
5. After-lunch meditation. Well, if your body is going to need some down time to process the food you have given it, you might as well help it and give your brain a rest as well. After lunch, try finding a relaxing spot and listening to a meditation or relaxation tape for 20 minutes. This lets your body digest and refresh as you use that near sleep state to further your creative processes.
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