What to eat to improve concentration and memory? Dr. Hanna Stolińska, MD, clinical dietitian

Staying focused all day is essential for our productivity. There are many ways to help maintain concentration (e.g., by being more mindful, creating your own focus formula, incorporating short naps throughout the day, etc.), but we often forget that food is a major factor in how you feel during the day.

The brain accounts for just 2% of an adult's body mass, but uses 20% of the energy produced by the body. If you do not provide the brain with the right nutrients, you will start to experience various symptoms, including memory problems, fatigue, and concentration issues.

Sleep and recovery are key elements of good brain function.

Drinking a glass of warm milk can help you fall asleep. You cannot add honey to it, as it has a stimulating effect because it is sugar. Fruit before bed also does not have a beneficial effect on the body because it contains fructose, which stimulates and energizes, and evening is a time to wind down. Do not eat 2-3 hours before bed – this is very important. If you wake up hungry at night, you need to analyze whether your dinner was well-balanced.

What you eat directly affects the structure and function of the brain, and ultimately your mood. Like an expensive car, your brain works best when it gets only premium fuel. Consuming high-quality food containing lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress — "waste" (free radicals) produced when the body uses oxygen, which can damage cells. Many studies have shown a correlation between a diet rich in refined sugars and impaired brain function – and even worsening symptoms of mood disorders, such as depression.

What to eat for memory and concentration

Regularity of meals

Eating too much or too little can also disrupt concentration. A large meal can cause fatigue, and too few calories can cause distracting hunger pangs. The brain needs about 600kcal/day.

Your brain is always on. It takes care of your thoughts and movements, breathing and heartbeat, senses — it works hard 24/7, even when you sleep. This means that your brain requires a constant supply of fuel. This "fuel" comes from the food you eat – and the content of this fuel matters.

A constant injection of GOOD energy

Before you analyze your diet, be sure to check the concentration of vitamin D3 in your body. Its deficiency, among other things, greatly contributes to lack of energy. And meals? The most important thing is to maintain a constant glucose level in the body. High-GI diets, which are rich in sugars and low in fiber, are associated with reduced alertness and increased sleepiness.

Brain-gut-mood

Today, fortunately, the developing field of nutritional psychiatry is discovering that there are many consequences and correlations not only between what you eat, how you feel, and how you ultimately behave, but also the types of bacteria living in the gut. Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Since about 95% of serotonin is produced in the gastrointestinal tract, and the gastrointestinal tract is lined with hundreds of millions of nerve cells or neurons, the internal functioning of the digestive system not only helps digest food, but also directs emotions. The function of these neurons and the production of neurotransmitters such as serotonin are greatly influenced by billions of "good" bacteria that make up the gut microbiome. These bacteria protect the intestinal lining and provide a strong barrier against toxins and "bad" bacteria, reduce inflammation, improve the absorption of nutrients from food, and activate nerve pathways that travel directly between the gut and the brain.

Proper hydration

Water also affects the nervous system. When there is too little of it in the body, electrical impulses cannot flow properly. This can translate into concentration problems, it is estimated that it drops by nearly 20 percent. It is worth remembering that it is in water that all compounds dissolve, including sugars, which nourish the brain and can only get there through it. The brain is 85% water. The production of neurotransmitters (such as dopamine and norepinephrine – responsible for better executive functioning) and hormones in the brain also depends on water. Therefore, by providing the body with the right amount of water, we are able to think 14% faster, stay focused longer, and be more creative. The amount of water you should drink is actually more individualized. Recommended intake is based on factors such as gender, age, activity level, etc. Generally speaking, for people over the age of 19, the total daily fluid intake (including everything you eat and drink) is 3.7 liters for men and 2.7 liters for women. This is therefore about 13 glasses of beverages for men and 9 for women.

Eat breakfast to boost your brain

Feel like skipping breakfast? Studies have shown that eating breakfast can improve short-term memory and attention. Students who eat it achieve better results than those who do not. Foods that fuel the brain include whole grains, dairy, and high-fiber fruits. Eat breakfast like a king, but don't overeat! High-calorie breakfasts make it difficult to concentrate.

The most important dietary component for maintaining balance and calm is the amino acid tryptophan. It is responsible, among other things, for the production of the "sleep hormone", namely melatonin, as well as the so-called happiness hormone, namely serotonin. Serotonin deficiency can lead to many mental health issues, from low mood to anxiety, insomnia, and aggression, and in extreme cases – even to depressive states.

The best sources of tryptophan are protein-rich products: chicken and turkey breast, shrimp, legumes, nuts, spirulina, sunflower seeds, eggs, and to a lesser extent: avocado, bananas, chocolate, oatmeal, natural rice, whole-grain bread.

Caffeine can make us more alert

There is no magic pill that will raise your IQ — but some substances, such as caffeine, can energize and help with concentration. Caffeine, which can be found in coffee, chocolate, energy drinks, and some medications, causes a characteristic wake-up buzz, although the effects are short-lived. But too much caffeine results in headaches, jitters, and concentration problems. It is not recommended to consume more than 4-5 cups of coffee a day.

Green vegetables

A neurology study (involving 3,718 people) showed that people who ate two servings of vegetables a day exhibited the mental focus of people 5 years younger. Green leafy vegetables, such as spinach, contain potassium, which speeds up connections between neurons, making the brain more responsive. Spinach and kale – contain high levels of lutein. Lutein contains a carotenoid, a pigment found in fruits and vegetables, and was known primarily as a nutrient that supports eye health. However, studies have shown that it is also a key player in improving learning, memory, and maintaining brain function.

Spinach is packed with iron, which helps maintain high energy levels throughout the day. It also contains vitamin B, which helps optimize brain function, and vitamin E, which supports brain health by blocking free radicals and optimizing blood flow.

Kale- It is an absolute nutritional powerhouse, the king of vegetables! It contains almost as much vitamin C as an orange and is an excellent source of vitamin B, which may not only protect against stress, improve mood, and act as an antidepressant, but also stop memory loss and slow down the effects of brain aging.

Sugar increases alertness…. only for a while

Sugar is the brain's preferred fuel source — NOT table sugar, but glucose, which the body processes from the carbohydrates you eat. That is exactly why a glass of something sweet can temporarily improve memory, thinking, and mental abilities. In fact, studies show that high-sugar diets are associated with impaired long-term memory, cognitive flexibility, and problem-solving abilities.

Seafood and other omega-3 sources are the best food for the brain

Go for seafood - salmon, tuna, herring, mackerel, halibut, cod. A diet with a higher proportion of omega-3 is associated with a lower risk of dementia and stroke. It can also play an important role in improving memory, especially as we age. For brain and heart health, eat two servings of fish a week. Other good sources of omega-3 acids: flaxseed, chia seeds, hemp seeds, hemp protein, walnuts, flaxseed oil, rapeseed oil.

Add a daily serving of nuts and chocolate

Nuts and seeds are a good source of antioxidant vitamin E, which is associated with a smaller decline in cognitive function with age. Dark chocolate also has other strong antioxidant properties and contains natural stimulants, such as caffeine, which can improve concentration. Enjoy even 30 grams of nuts (especially walnuts, which not only look like a brain but also resemble one) and dark chocolate daily to get all the necessary benefits without excess calories, fat, and sugar.

Avocado

Although it was once considered "too fatty", avocado is a powerhouse that is full of good fats and is actually a treasure trove of nutrients that improve brain health. Unlike most fruits, which contain mainly carbohydrates, avocado is 75% monounsaturated fatty acids (healthy fat also found in olive oil). Monounsaturated fats support the production of acetylcholine, which is a chemical in the brain responsible for memory and learning. Avocado is also rich in the precursor to tyrosine-an amino acid to dopamine. This is a feel-good neurotransmitter in our brains, which provides us with motivation and concentration. Vitamin K and folic acid in avocado. Both have neuroprotective properties, protecting against blood clots (while also protecting against stroke), and these vitamins are particularly good at maintaining focused attention and memory.

Blueberries are super nutritious for the brain

Blueberries can help protect the brain from damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies also show that a diet rich in blueberries improved both learning and muscle function in aging rats, making them mentally equal to much younger rats. Incorporating blueberries into your morning routine can help overcome the afternoon energy slump. Eating blueberries can increase concentration and memory for 5 hours after consumption! Why do blueberries improve our cognitive functions? Blueberries are rich in antioxidants, vitamin C, vitamin E, and most importantly, they are rich in flavonoids. When flavonoids are consumed, they activate an enzyme that stimulates the flow of oxygen and blood to the brain – helping our memory, as well as our ability to concentrate and learn new information. Açaí and maqui berries have even greater antioxidant potential, which, when added in powder form, will make us a purple smoothie.

The Mediterranean diet, combined with other behavioral changes, has a beneficial effect on perceived stress and well-being

Some elements of the Mediterranean diet, such as omega-3 fatty acids, have proven beneficial in some clinical studies. Meanwhile, adding folic acid to the diet (with a reduction in homocysteine) is associated with reduced symptoms of depression. The Mediterranean diet is also rich in vegetables and fruits that are an excellent source of antioxidants and fiber. Dietary fiber is an important component of a healthy diet and may be important in the case of common mental disorders, and some studies show a dose-dependent relationship between fiber intake and the risk of depression. Higher consumption of dried legumes - lentils, chickpeas, peas, beans, soy - also has a beneficial effect in studies.

Nutraceuticals

So far, the most commonly encountered nutraceuticals are plant extracts, extracts, and preparations in which we can find an isolated ingredient with a specific effect. Examples of nutraceuticals: hyaluronic acid (it is worth eating sweet potatoes that stimulate its growth), polyphenols (purple vegetables and fruits), lycopene (heat-treated tomatoes), alpha-linolenic acid (omega 3), sulforaphane (broccoli sprouts and broccoli), anti-carcinogens found in soy such as saponins, phytic acid, phytosterols, and phenolic acids. As the only plant, soy is also a source of daidzein and genistein. Lignans (flaxseed) and plant sterols and stanols (vegetable oils, enriched margarines).

Recipe for a smoothie that supports brain function

Coffee smoothie