FUTURE TALENTED Spring Term 2019 - Issue 2 | Page 62

Gatsby Benchmarks
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10 ways to boost your
wellbeing with food
Whether you’re prepping for exams, marking coursework or taking part in sport,
the food you eat affects your results. Here’s how to enhance your performance.
WHOLE GRAINS: FOR BRAIN POWER
Blood-sugar dips can wreck
concentration because our brains run
on sugar. All carbohydrates break down to sugar,
but only the slow-releasing carbohydrates keep
blood sugar stable. Choose whole grains, oats,
sweet potato, quinoa, buckwheat, brown or wild
rice, amaranth and millet.
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OILY FISH: THE ARCHITECTS OF
HIGHER INTELLIGENCE
Did you know that the human brain is
nearly 60% fat? Fat is one of the most crucial
molecules that determines your brain’s integrity
and ability to perform. Choose wild salmon, tuna,
mackerel, herring, sardines and anchovies.
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EGGS: THE FOUNDATION FOR
COMMUNICATION
Eggs are rich in phospholipids, a special
type of fat, needed for healthy signalling within
the brain. Not only do phospholipids enhance
mental performance and concentration, they also
protect against age-related memory decline.
“Eating a
square of
dark
chocolate a
day can
enhance
your mood”
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B VITAMINS: THE MEMORY’S
BEST FRIEND
B vitamins lower a harmful chemical
within the body called homocysteine, which has
been associated with memory loss. Boost your
memory and intelligence with fish, meat, eggs,
whole grains, beans, chickpeas, lentils, dark leafy
greens, broccoli, asparagus, turnips and
bell peppers.
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AND ANOTHER
THING…
Mindfulness meditation
Strengthen your ‘muscle
of attention’ with daily
mindfulness practice.
Mindfulness enhances the
neural pathways within
the brain responsible
for concentration.
TURMERIC: A SPICE FOR LIFE
Turmeric, ‘the golden spice’, is derived
from the underground stem of a
ginger-like plant and is a staple of Indian cuisine.
Studies suggest that a twice-daily dose of turmeric
can help keep memory loss at bay.
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GINSENG: THE TONIC
FOR CONCENTRATION
Ginseng is a herb which has shown to
improve energy, focus and memory in both
young and older people. Enjoy a daily cup of
ginseng tea.
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MAGNESIUM: THE TENSION EASER
‘Nature’s tranquilliser’, magnesium helps
with sleep and muscle relaxation, also
boosting resilience to stress. It can be found in dark
leafy greens, nuts, seeds, fish, beans, whole grains,
avocado, yoghurt and dark chocolate.
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CHAMOMILE: THE ESSENCE
OF CALMNESS
Consume chamomile daily as a tea,
infuse it in oils or honey, or add it to smoothies.
The herb has a calming effect and helps to
reduce anxiety.
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DARK CHOCOLATE: TO UNWIND
Research shows that eating a square
of dark chocolate a day enhances your
mood, due to the high quantity of antioxidants
called flavonols. For maximum benefit, choose
organic, unprocessed chocolate.
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VALERIAN ROOT: FOR HEALTHY
AND RESTFUL SLEEP
Valerian is a herb commonly used to
treat sleep disorders such as insomnia. It is also
thought to calm anxiety and is a natural pain
reliever. Make some Valerian root tea and drink it
an hour before bedtime.
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62 // WELLBEING