I just read an article that says cognitive decline – or our ability to reason and remember things – can start to affect our brains as early as age 45. As someone who is rapidly approaching my mid-40s, I have to say this concerns me.
I have been on a journey this past year to live a healthier lifestyle and find more balance in my life. There are always challenges to maintaining a healthy balance. I get stressed out by the demands of work and family. I fall back into unhealthy eating habits or neglect my exercise routine. I sacrifice sleep to get more done.
The last thing I need is to have a sluggish brain and poor concentration while I’m trying to achieve more and live a balanced life. After doing some research, I found that there are several foods that can help me focus and improve my ability to concentrate.
Add these 9 super foods to your diet to help maintain a healthy brain:
Caffeine has been shown to slow the aging process and improve short-term memory. While coffee isn’t necessarily going to make you smarter, it can boost your performance and make you more alert. As a huge fan of the benefits of drinking coffee, I am happy to learn that it can also help me concentrate.
Dark chocolate also provides a caffeine boost and contains powerful antioxidants that can help enhance your focus. Plus, chocolate just makes you feel good.
Berries have been shown to protect the brain from free radicals and help reduce the effects of dementia and Alzheimer’s disease. Blueberries are rich in antioxidants and make a good snack. You can also add them to your cereal or oatmeal for a healthy breakfast.
Whole grains, such as oatmeal, cereal, quinoa and barley, contribute to your daily intake of fiber. Whole grains also contain B-vitamins that are used to break down carbohydrates to give your brain energy.
Fish are a great protein source and give your brain a boost. They are also rich in omega 3 fatty acids, which are essential for brain function and development. These healthy fats have amazing brain power. Salmon and other fatty fish like tuna and mackerel contain an important fat for brain health called DHA. Salmon is a good source of protein, which can also help you stay focused. To reap the benefits, add fish to your diet two or three times a week.
Leafy greens, including spinach, kale and arugula, contain nutrient compounds that help the brain stay young. They also provide the antioxidant lutein, which can prevent cognitive decline. Try to eat two servings of leafy greens a day.
Nuts and flaxseeds
Nuts, especially walnuts, give your body magnesium, which helps your body function more efficiently and fights off fatigue. Flax is the best source for alpha-linolenic acid – a healthy fat that improves the workings of your brain.
Ginkgo biloba has been used for thousands of years for both concentration and memory. It is thought to boost blood flow and oxygen to the brain and improve function and memory. Ginkgo biloba can be added to your diet as a supplement.
While gum is not a food, it has been shown in studies to help people be more alert while performing tasks. So, if you want to improve your concentration, chew a piece of gum!
Eating a healthy, balanced diet helps you get the essential nutrients you need to focus. If you eat too much or too little, that can also interfere with your ability to concentrate. For the best brain benefits, eat a well-balanced diet with plenty of fruits, vegetables, whole grains, fiber and protein.