Even when we start the day out super productive and energized, the afternoon slump can get the best of us. Once 2 to 3 p.m. rolls around, that feeling of heavy eyelids, brain fog, and random yawning is all too familiar. Sure, the obvious answer is to try to get more sleep so you feel rested the next day. But what if your energy could get the spike it needs by adding a few certain foods to your diet?
It sounds too good to be true, but experts say your meals not only impact how you feel throughout the day, but they also affect your overall brain health, energy, and focus. “A well-balanced diet is key,” says Kara Kash, RD, registered dietitian and head of nutrition at Factor. “It provides energy from macronutrients and steady fuel from balanced meals. On top of that, a diet rich in vitamins and minerals is essential in building and maintaining critical brain signals.”
While it’s not a complete fix to being perpetually exhausted (and if fixing your diet doesn’t help with the fatigue, be sure to check in with your doctor to make sure you’re not dealing with a nutrient deficiency or something more serious), it can definitely help. So if you’re looking to kick that daily second iced latte or energy drink habit, keep reading.
The Best Foods for Focus
In general, Abigail Collen, MS, RD, outpatient clinical nutrition coordinator at Mount Sinai, recommends focusing on dietary patterns rather than a single food. “Eating a diet centered on whole foods that support stable blood sugar is one of the most effective ways to promote good focus throughout the day,” she says.
So to help you find a combo to put together for a healthy snack or lunch, the best foods to help you focus and avoid that mid-afternoon energy crash include:
Sardines, salmon, and other fatty fish
Collen says that omega-3 fatty acids are associated with improved cognition. Studies show that eating omega-3 fatty acids can increase your memory and ability to learn. “These fats provide vital structure for brain cell membranes, ensuring neurons are efficient at sending chemical signals,”Kash agrees.
Some of the best omega-3 fatty acids foods include fatty fish, like sardines (another win for tinned fish) and the ever-popular salmon.
Berries
Collen also points to antioxidants, which are known to support cognitive function. “Regularly incorporating foods that are high in these nutrients into the diet may improve focus,” she says. Berries are rich in antioxidants, which she says will help protect brain cells from oxidative stress.
