What you eat can absolutely play a role in how easy it is for you to concentrate. Making the wrong choices can leave your brain fuzzy and you might find it hard to focus on the task at hand. Whether you’re in school or need to be productive at work, making some simple changes to your diet can really help improve your level of concentration. Here they are – I promise they won’t be too hard. You are going to love the results!
1. Get a Boost with Just a Bit of Caffeine
This step comes with a caveat. A bit of caffeine from a cup of coffee or a couple squares of chocolate can give you just the focus you need. Too much, however, can leave you jittery, making it even harder to concentrate. Make sure you aren’t getting too much, but a small dose can rev your thinking in the afternoon and get you through the rest of the day.
2. Start Making Breakfast a Healthy Part of Your Day
Mom was right. Breakfast really is the most important meal of the day. Why? Because it revives your brain after so many hours without food and it sets you up for making good choices for the rest of the day. In fact, research shows that eating a meal when you get up can significantly enhance your focus, memory and attention span. A healthy mix of complex carbs, protein and healthy fats is just what you need.
3. Add Fish to Your Meal Plan a Couple of Times per Week
The American Heart Association recommends eating fish at least twice per week. That’s because it contains omega-3 fatty acids, which boost brain function and help you think and focus. Your best choices include salmon, trout, herring and anchovies. Eat them grilled or baked to save fat and calories.
4. You Need Nuts and Chocolate for a Snack
Yes, you read that right. The nuts boost your vitamin E intake, which helps promote healthy cognition now and as you get older. Chocolate contains antioxidants that fight free radical damage in your brain that can interfere with concentration. Trail mix lets you enjoy both foods in one easy snack. Yum!
5. Make the Switch to Whole Grains Once and for All
You’ve been hearing this advice for years, but now is the time to finally do it. Whole grains help keep your blood vessels clear, which ensures that your brain cells are getting the proper blood flow they need to help you focus on whatever task you are working on. Whole grain bread, pasta, cereal and crackers should be your choices at the grocery store.
6. Fill Your Grocery Cart with Blueberries
Blueberries are a food with one of the highest antioxidant contents ever. Those antioxidants translate into better brain health because they counteract free radical damage that leads to cognitive decline and focus issues. Some studies show that blueberries can help prevent the risk of Alzheimer’s disease and dementia when eaten as part of a healthy diet.
7. Get Your Portions under Control
Ever noticed that you can’t work too hard after a huge meal or after skipping a meal? That’s because your focus and concentration relies on a steady source of fuel. That means you should be eating several meals throughout the day, supplemented with healthy snacks to keep your brain supplied with the nutrients it needs for proper function.
Which of these changes do you plan to make today? What other tips can you share for improving focus?