Do you remember the days of test-taking in high school and college?  The nervous jitters amplified by lack of sleep and maybe one too many cups of coffee?  Bright-eyed and bushy-tailed seemed to be a thing of the past – and when was the last time you ate?  While you’ve said goodbye to those days, there is a new challenge of trying to think clearly and remain alert in the workplace!  Believe it or not, nutrition can improve cognitive function and help you slay at your job!  Here are a couple of tips for you:

• Stay away from foods high on the glycemic index!

Let me quickly explain what a glycemic index is – it has to do with how quickly glucose (“sugar”) is released from what you eat.  If you eat something like a donut or a frappuccino, these foods have a high glycemic index.  They will digest, absorb, and metabolize more quickly and cause a spike in your blood sugar.  The spike then goes down and you feel unsatisfied again!  Believe it or not, foods that have a high glycemic index are associated with difficulty paying attention and concentrating.  You don’t want to deal with those consequences when you’re trying to get something done!  On the other hand, foods with a low glycemic index don’t create this spike and instead leave you with a steady feeling of fullness and satisfaction for longer – this translates into your level of alertness!

Fruits and vegetables are great examples of low glycemic index foods.  Keep these handy as snacks for a pick-me-up during the day!  Here is a list of foods and where they sit on the glycemic index – try comparing this list to what you eat on a daily basis and see how much is low or high on the index.

• Eat your omega-3s!

A quick reminder on what foods contain omega-3s: fish, other seafood, nuts, seeds, and dark leafy greens.  DHA (an omega-3 fatty acid) is super important for maintaining the integrity of plasma membranes in your brain and receptors that help your brain work well – make sure you are getting this in the foods that you eat or through supplementation!  You may not want to bring a Tupperware of fish to work (your co-workers may not appreciate the smell!), but bring some snack packs of almonds, peanuts, or cashews to work to munch on when your brain feels like it’s turning to mush!

• Drink water!

I cannot stress this enough, ladies!  Water is absolutely crucial to keep your body going, especially your brain.  If you’re dehydrated, your brain is going to be working even harder to function.  This can cause headaches and dizziness, so keep a water bottle with you at all times to avoid them!  If you’re one of those people that hates drinking water, try putting some fresh fruit or powdered mix in it.  If you pay a lot of visits to the Keurig during the day, try to drink water alongside your coffee to avoid the all-too-familiar caffeine crash.  Your brain will always work better when you’re hydrated!

You contribute so much more to the world when you’re taking care of your brain; I’ve just listed some very practical ways to help you do that!  Good nutrition can improve cognitive function and help you be at your best!  Leave a comment if you find any of these methods helpful.  I would love to hear about your success with them!