Shifting your sleep schedule, organizing your workspace and prioritizing tasks can help you get into a productive mindset.
For sustained energy, incorporate slow burning carbohydrates in your meals and snacks. These include large-flake and steel-cut oats, quinoa, brown rice, bulgur, whole grain rye bread, sweet potato, new potatoes, whole grain pasta, beans and lentils, yogurt and most types of fruit.Protein-rich foods supply tyrosine, an amino acid that prompts the brain to manufacture norepinephrine and dopamine, neurotransmitters that promote alertness and activity.
When participants ate a lunch high in saturated fat – versus one high in monounsaturated fat – they had more difficulty completing a performance test that measured sustained attention, concentration and reaction time. Brain-friendly snacks include carbohydrate, protein and healthy fats. Dried fruit and nuts, raw vegetables and hummus, apple slices with almond butter, roasted chickpeas, and yogurt with berries and chopped walnuts are good choices.This antioxidant nutrient shields brain cell membranes from damage caused by harmful free radicals. Among older adults, higher levels of vitamin E in the body have been tied to better cognitive performance.
Caffeinated coffee, which enhances mental alertness, counts toward your daily water requirement. Drinking too much, however, can make you irritable or anxious and interfere with sleep.Get back to planning, preppingto ensure you have the right foods, meals and snacks on hand.