What can you do to stay focused throughout the day and increase your brain function? Nutrition can do a lot for your energy level, focus and concentration. Did you ever experienced being tired after a meal, like the well-known after dinner dip or after lunch dip? I would like to share some tips with you to increase your focus and concentration and to feel energized throughout the day.
Tip 1: do not eat too often in a day
Skip the snacks, do not eat too often in a day. Every time you eat/drink calories, your body activates your immune system to investigate what you eat or drink in order to avoid pathogens. Your immune system is the most expensive system we have when it comes to energy. If you eat multiple times in a day, this consumes energy. Try to focus on 3 meals per day, no problem to increase the amount of food per meal.
Tip 2: stabilize your blood sugar level!
A disbalance in your blood sugar level is caused by eating too many carbs/sugars, by adding veggies or healthy fats to your meal you will avoid this. Sugars give a short spike in your energy level but a huge dip after. You will lose focus. Examples of healthy fats to feed the brain and support the blood sugar level:
- Avocado
- Nuts/seeds – 1 hand per day
- Fatty fish
- Olives
- Olive oil
- Hempseed oil
- Flax seed oil
Tip 3: drink enough water
Drink enough water, not more than 2-3 coffee per day. You need to get rid of your toxics, toxics make you feel tired. Drink 35 ml x your body weight. So, if your weight is 70 kg than drink 2,45 liter.
Tip 4: move 2 minutes before a meal
Move 2 minutes before a meal. This increases your Insulin sensitivity that has a great effect on your blood sugar level. You will feel less hunger in between meals and will experience less energy dips throughout the day.
Tip 5: add healthy fats to each meal
Add healthy fats to each meal. This nourishes your brain and supports blood sugar levels.
Tip 6: eat enough vegetables
Eat veggies with two meals per day. You will feed the good bacteria’s in the gut who are responsible for your immune system, energy level and focus/concentration.
Tip 7: limit eating grains
One meal with grains per day is enough! Do not eat two bread meals per day. Try to have more variety, like yoghurt in the morning or make a salade for lunch.
Tip 8: avoid fruit juices
Avoid fruit juices! Fruit juices contain too much sugar. They have a negative effect on your gut flora, focus/concentration and energy level.
Tip 9: work out on an empty stomach
Exercise on an empty stomach, use your storage. Especially after a night of fasting, the carbohydrate reserves are low and the body will find another way to get energy.
Tip 10: intermittent fasting
Try to do intermittent fasting. You only eat 8 hours a day, for example between 12 noon and 8 pm, and you fast 16 hours a day. You can do this 2-3 times a week. This is one of the easiest ways to support your health.