Easy Ways to Boost Mental Health

Several job types today are packed with stress and requires long and/or irregular shifts. These elements can result to a negative effect to a person’s health and well-being. This affects those working individuals who use high level of concentration. A British nutritionist recommends the use of food to combat negative effects. Since food can significantly change our behavior, mood, and functions of the brain, food can be the medicine. Thus, eating healthy improves our cognitive abilities and brain health. Here are six eating habit that should be adopted to boost brain health and improve concentration and focus during work.

breakfast
Eat breakfast every morning

Eating breakfast has revealed to lower fatigue and boosts mental arithmetic output and concentration level according to a study by a pharmaceutical company. This makes breakfast as the most important meal throughout the day.

Consuming complex carbohydrates is recommended to ensure continuing energy throughout the day. Complex carbs like oatmeal is a good example since it is also rich in fiber. Simple carbohydrates however like cereals could result to surges of blood sugar which may lead to mid-day slump. Choosing whole grain for breakfast is also a great choice because it has low glycemic index. This type of food releases slowly glucose into our bloodstream thus giving us steady energy supply all throughout the day.

Most of us are very busy preparing for work rather than eating breakfast in the morning. One way to make sure you can eat your breakfast every morning is to prepare it at night before you go to sleep. Or you can you can opt for an overnight oats stored in mason jars and store it in the refrigerator for a night. And by morning it is okay for breakfast or you may choose to bring it to work since it is portable.

salmon steak

Omega 3 rich food

Omega 3 is a type of essential fats that supports us in achieving a healthy diet. This essential fat is needed by our body though it can’t be produced by the body. Specifically, DHA or docosahexanoic acid, an omega 3 fatty acid, is needed for our cognitive function and development. You usually hear DHA on milk formulas for infants. DHA-rich milk formulas support babies’ brain development. On the other hand, DHA consumption for older adults prevents decline of cognition and improves the memory.

Omega 3 rich foods include chia seeds, flax seeds, sardines and salmon. They are one of the highest omega 3 containing foods and contains low amount of mercury.

roasted chicken

Vitamin B rich food

Vitamin B is mostly taken from sources like dark leafy vegetables, poultry, dairy, and fish. You may also opt to take supplements as Vitamin B complex. Though you may get it food readily and incorporate it to your daily meals.

This vitamin is responsible for giving us energy as well. It helps in converting carbohydrates in the body turn into energy which we use in our daily activities. Also, vitamin B helps in preventing people from having Alzheimer’s or any signs of decline of our cognitive function. In addition to that also slows down brain shrinkage.

Vitamins are helps in the production of the body’s neurotransmitter. Thus, if we lack Vitamin B6, short term memory loss or lack of concentration may happen.

raspberry smoothie

Antioxidants rich foods

Foods such as strawberries, raspberries, and blueberries are rich with flavonoids. Flavonoids stimulate flow of oxygen and blood to the brain thus increases mental health. Choosing this kind of food as a mid-day snack is a good idea to keep away from afternoon slump. You may also choose to have berries smoothies instead.

Our brain however has high vulnerability to oxidative damages since it is composed high amount of oxidisable materials and metabolic load. Therefore, antioxidants give positive effect to the brain.

drinking water

Hydration is important

Several working professionals experience headache in the middle of the day. Usually they think that they get it from too much workload and stress. But actually dehydration can also be the cause. If you have less water consumption our brain tend to shrink in volume thus triggers the pain when the brain is pulled from the skull which we felt as headache.

Researchers in London have found out that peoples’ reaction time increases to 14% on mental health if they quench their thirst rather than those who don’t drink water. Also, water is not just a way to treat dehydration. You may consume grapefruit, cucumber, lettuce or watermelon. These foods contain more than 90% of water and it also contains essential electrolytes and nutrients which boosts functions of the brain. Thus, flavor-filled infused water is such a great choice. A combination of water and these foods also doubles the effect.

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