Brain Food
Eating to improve your energy and productivity
Wellness Wednesday is Tru Valu Supermarket’s weekly exploration in optimising your health and well-being. This week we explore what it means to eat with a purpose. And that purpose is to live a full, vibrant and energetic life. If you are just joining us, be sure to explore our past posts so that you learn and benefit even more here.
Have you ever experienced an unproductive work day? Think about what you ate that day. As we know, food is used as fuel for your body. However different foods are processed at different times and can therefore affect your energy levels. So starting the day right is key, but do you know how to?
When we eat, our food is mostly converted into glucose, our brain’s main energy source. When you eat foods that are high in sugar, glucose is released at a fast rate which results in a sugar high, followed by a crash in energy. Foods which are high in fat are able to sustain our energy levels longer, but our digestive system uses more energy to break these foods down and can leave us feeling tired. It’s important to choose a balanced diet. One of the more favourable diets which can improve productivity and brain health is a Mediterranean-style diet.
A Mediterranean-style diet has shown to improve cognitive function and memory, while reducing the risk of Alzheimer’s disease. It has also shown to reduce the risk of heart attacks and strokes by 30%. There is no single definition of a Mediterranean diet, but it’s a mostly plant-based diet which is rich in fruits, vegetables (especially green leafy vegetables), nuts, beans, whole grains, fish, poultry, and unsaturated fats (olive oil) and a reduced intake of red meat, butter, fried and fast foods, pastries, and soft drinks.
Fish is a great source of Omega-3s , a fatty acid that has shown to be essential for brain growth and development in infants. It may also help prevent and treat depression and anxiety. Aim to have fish such as salmon, tuna, herring, sardines, or mackerel twice a week. If you don’t eat fish, you can switch it out for walnuts, chia seeds, or soybeans as they are high in Omega-3s.
Herbs and spices, such as ginger, turmeric, and cinnamon, are packed with antioxidants which may decrease inflammation in the brain. Turmeric contains curcumin, a naturally occurring plant compound, which has shown to reduce symptoms of Alzheimer’s and depression.
It’s also important to ensure you are staying hydrated throughout the day. Optima brain function is also dependent on drinking enough water. A lack of water can cause various symptoms such as an inability to concentrate, brain fatigue and fog
What is a Healthy Breakfast?
As previously mentioned, our brain’s main energy source is glucose. When we wake in the morning our glycogen (stored glucose) levels are low. For some adults, they may prefer to go without breakfast, however if you find that you’re unable to focus at work in the morning, start your day with a high-quality breakfast and see if that improves your situation.
So, what is a healthy breakfast?
An easy-to-follow formula to ensure we are eating a healthy, balance breakfast is:
a. Choose a grain (toast, oats, bagel, fortified cereals)
b. Choose a fruit or vegetable
c. Choose a protein or dairy source
Some breakfast examples following this formula include:
a. Scrambled eggs with veggies (tomatoes, onions, peppers, spinach) and toast
b. Boiled eggs with ham and cheese and a bread of choice
c. Whole wheat toast with cheese and tomatoes
d. Porridge (made with milk or water) and sliced fruit (banana, apple, blueberries, etc.)
e. Cheerios (or any other fortified cereal) with milk and a sliced banana or other fruit of choice
f. Yogurt with oats or muesli and an apple or other fruit of choice
g. Berry or banana smoothie (with oats and yogurt)
Aside from diet, there are several lifestyle factors which can affect concentration which include lack of sleep, anxiety, and stress. In previous articles, we have addressed how you can improve sleep and manage stress. You can access these articles here.
Information this week by: Kirstyn Church, an Associate Nutritionist with Nutrition Consulting Services. Tru Valu Supermarket is one of the leading grocery chains in Trinidad and Tobago with five stores and the best customers. Have a question? Email us truvalusupermarkets+wellness@gmail.com.
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All of the content presented by Tru Valu Supermarkets on our Medium channel, including written text, photographs, videos, and graphics, as well as other resources we might include is meant to educate and it should not be perceived as a substitution for professional medical advice, as well as diagnosis or treatment. Always consult your doctor or nutrition advisor before making major lifestyle and diet changes.
