Improving brain health not only helps mental health, but also results in better focus and better concentration, which can result in a better quality of life. Let’s take a look today at the diet and lifestyle choices you can make right now to help boost your cognitive functioning.

Foods and Nutrients (all organic/biodynamic)

1. Omega-3 Fatty Acids are essential for brain health. They help to inhibit the death of neuronal cells, lower inflammation, and improve brain function. Dietary sources include fatty fish like salmon and walnuts. If you are not getting enough omega-3 fatty acids in your diet, consider supplementation with a high quality, nitrogen-distilled, purer deep-sea fish oils such as PERQUE EPA/DHA Guard™
2. Antioxidants: Foods rich in vitamin and phytonutrient antioxidants, such as berries, nuts, vegetables, dark chocolate, and green tea, can help protect brain cells from oxidative stress. Oxidative stress arises from an imbalance between the production of free radicals (reactive oxygen species) and the body’s ability to counteract or detoxify their harmful effects. Free radicals can come from environmental toxins, inflammation, poor dietary choices, and aging, among others. Making sure you incorporate enough antioxidants into your diet to counteract these reactive oxygen species is paramount.
3. Complex Carbohydrates: Grasses, fruits, and vegetables provide a steady supply of glucose, the brain’s primary energy source. While too much sugar can be a bad thing, complex carbohydrates are slowly digested and thus release glucose into the bloodstream in a more gradual manner. It is then transported into the brain where it is used as fuel for brain cell functioning.
4. Protein: Including lean protein sources like poultry, beans, and tofu in your diet can help stabilize blood sugar levels and improve focus and cognitive function. Our bodies break down protein-rich foods into their component amino acids. Some of these amino acids are precursors to neurotransmitters like dopamine and norepinephrine, which are essential for alertness, attention, and concentration. Additionally, proteins help stabilize blood sugar levels, preventing energy crashes that can lead to brain fog and distraction.
5. Choline: Eggs and lean meats are good sources of choline, a precursor to the neurotransmitter acetylcholine, which is essential for memory, focus, and information processing in the brain. Choline also plays a role in maintaining the integrity of cell membranes, which is crucial for signal transmission between neurons. Additionally, choline helps regulate inflammation and protect brain cells from damage, further contributing to cognitive health. Ask your healthcare practitioner about PERQUE Choline Citrate™
6. Vitamins and Minerals: Ensure you get sufficient vitamins B, C, D, and E, as well as minerals like zinc and magnesium, which are essential for brain function. B vitamins, particularly B6, B9 (folate), and B12, support cognitive function by participating in neurotransmitter synthesis and aiding in the maintenance of myelin, which insulates nerve cells. Vitamin C acts as an antioxidant, protecting the brain from oxidative stress, while vitamin E contributes to overall brain health. Vitamin D has antiinflammatory and antioxidant effects in the brain. Essential minerals like iron and zinc play roles in oxygen transport and synaptic plasticity, both critical for cognitive processes. Magnesium helps regulate neurotransmitter activity, while calcium supports nerve cell communication.
7. Hydration: The brain is highly sensitive to changes in fluid balance, and even mild dehydration can lead to cognitive impairments. When we are adequately hydrated, blood flow to the brain is maintained, ensuring a steady supply of oxygen and nutrients necessary for cognitive processes. Hydration also helps regulate body temperature, preventing overheating that can impair cognitive function. Moreover, water is essential for the transport of neurotransmitters and the removal of waste products from brain cells, facilitating efficient neural communication and reducing the risk of brain fog and confusion. Overall, staying well-hydrated is a simple yet crucial aspect of maintaining focus, memory, and overall cognitive performance.

Activities and Lifestyle

In addition to supplying the brain and body with the proper foods and nutrients, there are lifestyle tweaks that you can make to further improve your focus and attention.

1. Regular Exercise: Physical activity increases blood flow to the brain and releases chemicals that enhance cognitive function and mood. The exercises that we discussed in our “Exercise for Bone Health” article can also apply to improve brain health as well.
2. Adequate Sleep: Prioritize getting 7-9 hours of quality sleep per night, as sleep is crucial for memory consolidation and overall cognitive performance. Read our “Eight Sleep Tips for a Long and Healthy Life” to learn more.
3. Stress Management: Chronic stress can impair focus. Techniques like mindfulness meditation, yoga, or deep breathing exercises can help manage stress. Check out our earlier blog posts on Abdominal Breathing techniquesthat can reduce stress hormones, and also Music Enhanced Meditation for Stress Relief.
4. Brain Training: Engaging in activities that challenge your brain, such as puzzles, crosswords, or learning a new language or instrument, can improve cognitive function by promoting neuroplasticity—the brain’s ability to adapt and reorganize itself. Tackling new and mentally stimulating tasks can trigger the formation of new neural connections and strengthen existing ones. This process enhances cognitive abilities like memory, problem-solving, and attention span. Additionally, challenging brain activities stimulate the release of neurotransmitters like dopamine and acetylcholine, which are crucial for learning and focus. Regularly engaging in such activities also helps protect against cognitive decline as we age, potentially reducing the risk of conditions like dementia. In essence, these activities serve as workouts for the brain, keeping it agile and sharp, and ultimately improving cognitive function.
5. Take Frequent Breaks: Take regular breaks (5 minutes every 30 minutes) while completing tasks to avoid burnout. When we continuously engage for extended periods, our cognitive resources become depleted, leading to mental fatigue and reduced concentration. Short breaks provide an opportunity for the brain to rest, recover, and regain its capacity to pay attention effectively. Breaks also allow for brief physical activity, which can boost blood circulation and oxygen delivery to the brain, further enhancing alertness and mental clarity.
6. Time Management: Organize your tasks and prioritize them. Tools like to-do lists or time management apps can help you stay on track. Time management strategies create a framework that helps minimize distractions and maximize the ability to concentrate on the task at hand, ultimately enhancing overall focus and productivity.
7. Limit Distractions: Minimize distractions in your work environment by turning off notifications on your devices and creating a clutter-free workspace. Keeping distractions to a minimum can improve brain health, as it reduces the cognitive load and stress associated with constant interruptions and multitasking.
8. Social Interaction: Interacting with others can stimulate your brain and improve focus. Don’t isolate yourself for extended periods. When engaging in conversations or social activities, the brain must process verbal and non-verbal cues, interpret emotions, and navigate complex social dynamics. This cognitive challenge can enhance mental agility and cognitive flexibility. Socializing can also trigger the release of neurotransmitters like oxytocin and dopamine, promoting positive emotions, reducing stress, and enhancing mood—all of which contribute to a more conducive environment for sustained focus and cognitive performance.
9. Mindful Eating: Pay attention to what you eat. Mindful eating encourages us to savor and appreciate our food, which can lead to a greater enjoyment of meals and a reduction in stress-related eating. Lower stress levels are associated with improved cognitive function and better mental well-being. Avoid heavy, high-sugar meals that can cause energy crashes.
10. Caffeine in Moderation: Caffeine can enhance alertness, concentration, and cognitive performance by blocking the neurotransmitter adenosine, which promotes drowsiness and fatigue. When consumed in appropriate amounts, caffeine can improve mental clarity and temporarily boost cognitive function, making it easier to focus and stay alert. Additionally, some studies suggest that regular, moderate caffeine intake may be associated with a reduced risk of certain neurodegenerative conditions, such as Parkinson’s and Alzheimer’s diseases. However, it’s important to emphasize moderation, as excessive caffeine consumption can lead to negative side effects like anxiety, insomnia, and jitteriness, which can counteract the cognitive benefits.

Remember that everyone is different, and it may take some trial and error to determine the combination of foods, nutrients, and activities that work best for you. It’s essential to maintain a balanced and healthy lifestyle overall to support long-term cognitive function and focus. If you have specific concerns about focus or cognitive issues, consider consulting a healthcare professional for personalized advice.

Did you enjoy this post? We post new content regularly! Click here to see our latest blog posts and click here to subscribe to our weekly email newsletter.