You probably know it: that afternoon dip you can only get through with yet another cup of coffee. Or that morning when you only get your brain going after your second espresso. Caffeine seems indispensable for productivity, but there are better ways to keep your brain sharp.
How does food help your brain?
What you eat has a direct influence on your brain. Not only in the short term, but also in the long term this affects the functioning of your brain. Caffeine may give you a quick boost, but the right foods provide stable energy without the dip that comes later.
Omega-3 fatty acids from oily fish or algae oil are worth their weight in gold for your brain. DHA contributes to the maintenance of normal brain function.* You need 250 mg of it daily. B vitamins such as B12, B1 and folate are also important for your body. They contribute to normal psychological function* and help reduce tiredness and fatigue.*
Iron and magnesium are also incredibly important. Iron contributes to normal cognitive function* and helps reduce tiredness and fatigue.* Magnesium contributes to normal psychological function* and also helps reduce tiredness and fatigue.* Both keep you sharp, even during stressful moments.
Which foods are best avoided?
Not all food helps your brain. Some products actually cause energy dips and concentration problems.
- Sugary snacks give you a quick energy boost, but then let you down considerably with a dip. Your blood sugar shoots up and then drops so quickly that you feel weaker than before. Rather choose complex carbohydrates that release energy slowly.
- Refined products such as white pasta, white bread and cookies lack the nutrients your brain needs. They fill your stomach but do not feed your brain. Go for whole grain alternatives that do contain B vitamins and minerals.
- Too much alcohol is also not recommended. Even small amounts can affect your concentration. If you want to be productive, save that drink for after work.
- Heavily processed foods are full of additives that cost your body more energy to process than they provide. The more ingredients on the label that you cannot pronounce, the less suitable the food is.
Why fish oil is good
Fish oil deserves its own section because it is such a powerful food. Fish oil contains EPA and DHA, which contribute to the normal function of the heart*, but DHA has specific benefits for your brain.
What makes fish oil so special is that it contains directly available omega-3 fatty acids. While plant-based omega-3 (such as from flaxseed) first has to be converted by your body, the omega-3s from fish are directly usable.
The nice thing is that you do not necessarily have to eat fish. Algae oil contains the same omega-3 fatty acids and is a perfect choice for vegans. Algae are actually the original source from which fish also get their omega-3.
Tips for more productivity
Food is important, but there is more you can do for better performance without caffeine.
- Hydration is so important. Water contributes to the maintenance of normal physical and cognitive functions. Drink at least 2 liters of water spread over the day. Dehydration (which starts well before you feel thirsty) directly causes concentration problems.
- Regular meals keep your blood sugar stable. Do not skip breakfast and make sure you have healthy snacks. Think of nuts, fruit or whole grain crackers with hummus.
- Exercise works as a natural energy boost. A short walk or some stretches can do wonders for your focus. You do not have to run a marathon right away; ten minutes of movement is already enough.
- Sleep is your secret weapon. No supplement can compensate for poor sleep. Try to sleep 7-8 hours every night and keep a fixed sleep rhythm.
- Mindful eating also helps. Eat calmly and chew well. This gives your brain time to register what you are taking in and allows it to benefit optimally from all the nutrients.
Next time you reach for that coffee, first try a handful of walnuts or a piece of oily fish. Your brain will thank you for the stable energy and improved focus. And who knows, you might discover that you are more productive without that caffeine kick.
*Approved health claims from the EFSA. The beneficial effect of DHA on brain function and of EPA and DHA on heart function is obtained with a daily intake of 250 mg of DHA and EPA and DHA respectively.
