To prevent brain fog at work, watch what and how you eat

I am a nutrition psychiatrist and for me the phrase “you are what you eat” takes on a whole new meaning. As I wrote in Fast Company, what we eat indelibly affects our cognitive performance and work efficiency. But I encourage everyone to take nutritional mindfulness one step further and examine how we eat.

The concept of mindfulness, or non-judgmental awareness, fits seamlessly into one of my pillars of nutritional psychiatry: body intelligence – a body-conscious version of IQ. When we take a moment while eating our daily meals to listen to our body and mind , we can develop a keen awareness of the elements of our diet that will benefit us most. This enables us to consciously choose the foods that best enable our focus, alertness and productivity while consuming delicious, brain-healthy nutrients.

The following nutritional tips can help you harness the many brain-boosting benefits of food to maximize productivity in the workplace.

Eat to beat and prevent brain fog

Common post-meal triggers for brain fog are consumption of foods high in simple carbohydrates (think of processed and refined foods that cause blood sugar drops), high caffeine intake, and unknown allergies or undiagnosed digestive disorders. Brain fog and uncomfortable gastrointestinal (GI) symptoms after a meal containing gluten can be signs of celiac disease, a condition in which the immune system causes an attack on the digestive tract due to gluten. Even in people without celiac disease, non-celiac gluten sensitivity can cause problems, especially if you have a foggy mind, headache, or body ache after consuming gluten. Other gastrointestinal problems, such as undiagnosed bacterial overgrowth of the small intestine (SIBO), ulcerative colitis, or Crohn’s disease, can also be responsible for these symptoms.

Avoiding these triggers can bring immense relief. Consider adjusting meal composition by cutting down on simple carbohydrates and consuming more foods rich in protein and fiber to optimize the nutrients that keep blood sugar levels stable. Both protein and fiber are known to improve glycemic control. And since our gut microbes live on fiber, a high-fiber meal means extra love for your stomach. Think about adding vegetables, berries, beans, nuts, seeds, legumes, lentils, and healthy whole grains with lower glycemic values ​​to your diet. You can only get fiber from plant sources and not from seafood, poultry, dairy products, or meat.

I believe in “adding the good” because as soon as we feel an improvement, we also begin to let go of habits that are not serving us. Maximizing whole, nutritious foods and reducing your intake of highly processed foods is an important element of eating to increasing productivity and defeating the brain fog. Avoiding inflammatory foods can actually lead to better energy after eating; Research shows that blocking markers of inflammation helps reduce post-meal fatigue. And the benefits of consuming a variety of phytonutrient-rich fruits and vegetables are limitless. One of the pillars I share is the 80/20 rule, which allows for some flexibility in nutritional discipline. Focus 80 percent on whole, real foods high in fiber, healthy fats, and high-quality, clean protein from good sources. The remaining 20 percent leave room for maneuver to take life as it comes. We all need dietary space for some food freedom in order to bring about the most sustainable lifestyle changes that actually endure.

Mindful eating also improves concentration

With all the fuss about mindfulness, it should come as no surprise that practicing mindfulness is also beneficial for executive function and productivity. But mindfulness goes beyond traditional meditation: it is really a shift in our approach to all things that is rooted in non-judgmental perception of the present moment. Preparing food, as well as eating it, is indeed a mindfulness practice in its own right. It actually serves a dual purpose in this way in that it nourishes the body in the immediate sense and at the same time strengthens our mental strength through the practice of mindfulness. I recently worked with Headspace on meditations that revolved around mindful eating.

Meal planning maximizes time through the work week

Productivity needs planning. It also takes a lot of self-confidence. Sugary snacks and caffeinated drinks seem like the only things that seem to boost your energy through the day, but remember that whatever goes up has to come back down too. Prioritizing sleep and reducing stress can help you regain that vital energy and stop relying on those less healthy options. And to support your body’s vitality, planning nutrient-rich, easy-to-prepare meals for the week saves time and ensures nutritious meals are prepared in real time.

Self-care, especially through our food, which helps us maximize our productivity.

Start the day right: If you enjoy writing, consider affirmations or gratitude to start your day. If you enjoy moving around, think about a refreshing sequence of sun salutations. Or, if you want to sip in peace, think of steaming coffee, green tea, or a nourishing cup of golden milk.

If you tend to wake up with a lump in your stomach, consider doing mindfulness exercise or fast running, jogging, or a treadmill session to relieve that tension and release some endorphins. A prayer, meditation, or mindfulness exercise are also some good ideas

Stay hydrated and drink some citrus or berry-flavored water throughout the day. This is a great source of moisture along with powerful antioxidants from the fruit.

Get up and move around: some ideas include walking during your scheduled breaks, doing stretches, spending some time in the sun to get your vitamin D boosted, or taking a yoga break or a quick workout.

Practicing breath work is also an effective, science-based way to relieve anxiety and feel more productive.

Sleep hygiene is also crucial for a productive head start. Eat early for dinner so your food can be digested before bed. Avoid shopping at night and standing under bright artificial lights that will keep you activated instead of preparing you for rest, and turn off your devices at least 30 minutes before bed to prepare for sleep.

Eating healthier diets for the brain goes hand in hand with constant practice of mindfulness. While research has shown that both independently increase productivity in the workplace, sharing the strengths of both offers immense potential for achieving our best at home, school, and work.

Dr. Naidoo will host a workshop on the relationship between food and mood on September 27th, the Fast Company Innovation Festival. To learn more about the event and to purchase tickets, please visit the festival website.

source https://www.bisayanews.com/2021/09/23/to-prevent-brain-fog-at-work-watch-what-and-how-you-eat/