On the Coast – Over 55 Issue 31 I September/October 2019 | Page 14

brain
Fuelling your
BY NICOLE SALIBA
D
o you find yourself struggling to
concentrate at work? Do you feel
like your productivity is at an all
time low? Do you find yourself craving
an afternoon nap come 3pm? Whether
you’re studying for an upcoming exam
and trying to get through some work,
they type and timing of your food
can have a huge impact on your brain
power including your memory and
concentration. Get the most out of your
mental performance and boost your
productivity with these top tips.
Drink enough water
Our brains require
proper hydration for
optimal function.
In fact our brains
depend on a
delicate balance
between water
and other nutrients
to operate efficiently.
Aim for 1.5-2L per day
from water, mineral water,
kombucha and herbal teas. Being just
slightly dehydrated can bring on fatigue.
Eat regular meals
Skipping meals can cause fluctuations
in your blood glucose (sugar) levels and
glucose is the preferred fuel source for
the brain. Plan ahead and make sure you
have nutritious food on hand so that
you don’t skip meals or turn to processed
takeaway options. Stopping for a small
snack in between meals like
fruit, Greek yoghurt,
seeded crackers
with hommus,
raw nuts, boiled
eggs, wholegrain
muesli bars, a
brown rice sushi
roll or smoothie
can also help. Don’t even
think about skipping breakfast. Many
studies show doing so negatively impacts
performance, concentration and memory.
Include low GI carbohydrates
These foods are broken down into sugar
slowly in the body giving you a nice
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ON T H E C OA S T – OV ER 5 5
sustained energy release and a your
brain a nice steady supply of fuel.
Low GI carbohydrates include
fruit, yoghurt, milk, wholegrain,
sourdough and light rye bread,
rolled oats, weet-bix, sweet
potato, doongara rice, rice noodles,
whole-meal pasta, quinoa and legumes.
Avoiding highly processed high GI
carbohydrates like white bread, white
rice, cakes, biscuits and sugar laden foods
will prevent you from getting sugar highs
followed by lows.
Include protein at main meals,
especially lunch
A carb heavy lunch like a
big focaccia, burger and
chips, instant noodles of
bowl of ordinary white
rice can leave you feeling
sleepy and fatigued after.
Choose a source of good
quality protein at lunch like
boiled eggs, chicken breast, fish,
tofu, legumes or lean read meat at
lunch and pair with plenty of
salad or vegetables and a
smaller portion of low
GI carbohydrate if you
desire.
Get plenty of
omega-3 fats
Oily fish such
as salmon, trout,
sardines, tuna and
mackerel as well as
flaxseeds and flaxseed oil,
chia seeds and walnuts contain
good levels of omega-3 fats which are
essential for brain function. If you’re not
one to eat fish, or really dislike it invest in
a good fish oil supplement.
important brain
chemicals called
neurotransmitter. Good sources
of iron include lean red meat (e.g. lamb,
beef, kangaroo), chicken, fish, eggs, leafy
greens (e.g. spinach, kale, silver beet),
wholegrains (e.g. rolled oats, dark seeded
bread, brown rice, quinoa), traditional
sourdough bread, dried peas and beans
(e.g. lentils, black beans, soy beans),
nuts and nut pastes, seeds especially
sesame seeds and dried fruit. Low iron in
children is linked to changes in behaviour
and cognitive function.
Go easy on the coffee
Yes it is true that caffeine is a stimulant
and can help you feel more alert and
reduce your perception of fatigue.
However, too much of a good thing can
be a bad thing. Too much caffeine
can leave you feeling irritable,
anxious, stressed and with a
headaches. It also has the
potential to affect your
sleep which is essential for
learning, mood and brain
function. Try and limit
your caffeine to 300mg per
day which is equivalent to 2
expresso shots or 3-4 cups of
instant coffee.
Make sure your iron levels are good
Iron is essential for healthy brain
function as well as the production of
Nicole is a passionate sports nutritionist and Accredited Practising Dietitian who established her
practice Eatsense in 2013 as she has a burning desire to help people, see them happy and watch them
thrive. Her vision is to help as many people learn to prioritise themselves, feel their best, enjoy delicious
and nourishing food and live a healthy, happy and fulfilling life through her one on one consultations
and seminars. Contact Nicole at her West Gosford Clinic on 4323 9100.