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Tired all the time?

These are the foods that will help you stay alert

Tired all day and not really understanding why?

Chances are it has to do with your diet, but also with the way you think about food and eat it.

Get to know the method that will get your mind back in focus

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• diet

• psychology

• tiredness

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health

Wednesday, October 20, 2021, 07:38

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Dr. Uma Naido is a psychiatrist at Massachusetts Hospital and a faculty member at Harvard Medical School. She did her internship in a field that may seem strange to you on first reading - Nutritional Psychiatry. She, too, like other experts, believes in the cliché. The seller says "we are what we eat", but in an article she wrote for the Fast Company website she emphasizes that there is another factor in this equation that is important to consider.

"I always encourage people to take food awareness one step further," she wrote. We eat. "According to her, when you practice mindfulness and develop judgmental awareness, you can cultivate what she calls" physical intelligence "- a deep knowledge of the body, its needs and the way to improve its function. This can sharpen concentration, alertness and productivity throughout the day.

More on Walla!

9 signs that you are not eating healthy enough

To the full article

Today, many feel worn out and stressed, have difficulty concentrating and are unable to function for an entire day without suffering from "brain fog" and chronic fatigue.

Dr. Naidu explains that one of the significant factors that contribute to this negative phenomenon is the increased consumption of simple sugar and caffeine. Both of these components, as is known, can raise the energy in a short time, but also create a "free fall" in its suddenness later stages.

Even allergies Undiagnosed sensitivities can lead to “brain fogging.” Gluten, for example, is a well-known allergen, to which sensitivity exists not only in celiac patients, but among many people, some of whom are not even aware that they have a problem.

Increased caffeine consumption actually causes fatigue.

A waitress pours coffee into a woman's mouth (Photo: Giphy)

There are also other common problems that can contribute to the intensification of the phenomenon, such as overgrowth of bacteria in the small intestine (SIBO), ulcerative colitis or Crohn's disease.

However, many people will suffer from "mental fog" even if they have no sensitivity.

In any case, a comprehensive examination will not hurt and can only help identify problems that you did not even know were affecting you.

Conscious Eating: A Proven Method for Strengthening the Brain

Meditation or mindfulness entered the collective consciousness in recent years and are considered a tool sought by CEOs, entrepreneurs and Hollywood stars. Even neuroscientists, psychiatrists and physicians discover constantly new advantages of simple practice, which may improve brain function and other aspects of health.

An interesting study one held on the The Corona on people who work from home, found that short meditation practice helped to strengthen brain function and improve performance at work.And contrary to what you may have thought, meditation does not have to be done in the traditional method - sitting on a mat while practicing breathing.

In fact, "conscious eating" is a simple and fun way to combine awareness-raising exercises with the thing we love to do all the time - eat.

In this method, all you have to do is simply invest all the attention and concentration in the whole process of purchasing the raw materials, cooking, eating itself and cleaning at the end.

If throughout this route you leave your phone off, your senses open and your mind focused - you are already practicing meditation and improving the connection between the mind and the rest of the body.

Invest and be aware when you eat.

Ross' Gif Connects Food Cracker (Photo: Giphy)

Dr. Naido explains it this way: “Conscious eating has a dual benefit - first of all it allows us to be more attentive to the body - what food it needs, when it is really satiated and how the meal affects it - for better and for worse.

At the same time, this focus makes it possible to strengthen the mental abilities to a considerable extent, as emerges from studies on the subject. "

It's all a matter of priorities

People tend to think that sweets and coffee are the only things that can provide a "boost" of energy in difficult moments, but countless studies actually prove that there are so many other ways, more efficient and healthier, to achieve this result.

It's like if your head hurts, you can take a pill to calm the pain, but it's even better to think about how to prevent the pain from coming back when the effect of the pill wears off.

In the context of "brain fog" for example, it is worth thinking about how to treat the two main factors that cause the unpleasant phenomenon - stress and lack of sleep.

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"When we put our priority activities that help reduce stress and fatigue throughout the day, in the long run it will enjoy more energy is available, that would reduce the need for sugar and caffeine," explains Dr. Naidu.

The second phase long-term planning that will be building a menu to support brain function And advise the energies.Such a menu includes healthy foods, which are rich in nutrients and allow to provide the body with a stable level of energy throughout the day.

So how do you build a menu that sharpens your mind?

To meet this important task, it is best to reduce as much as possible the consumption of ultra-processed foods like snacks, purchased cookies, sugary drinks, frozen pizzas, lunch boxes for quick preparation and more.

You should also eat fewer foods that encourage inflammation. Such foods have been found in studies to cause fatigue and difficulty concentrating after eating. This list includes, among others, processed meats, trans-high-fat foods, oils that contain high amounts of omega 6 (canola, corn, sunflower and more), mayonnaise and beef.

More foods based on "lean" proteins, omega 3s and dietary fiber.

Studies have shown that increased consumption of these components improves glycemic balance and also enables the proliferation of good bacteria in the gut - which has a beneficial effect not only on concentration and alertness - but on other and most important aspects of health.

Such a menu includes vegetables, berries, beans, nuts, seeds, legumes, lentils, whole grains, saltwater fish and chicken.

And if you find it difficult to stick to such a diet, Dr. Naido has some advice that may reassure you: “I always recommend the 80/20 rule.

That means 80 percent of the menu will be based on healthier ingredients, while the remaining 20 percent will consist of anything else you want to eat, even if it is not very healthy.

We all need some freedom in the diet to produce dietary changes that we can really maintain and persevere with over time. "

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