5 Eating Habits to Boost Mental Clarity
Do you find yourself needing help to focus throughout your day? Do you begin your workday staring at the screen of your computer because your mind is slow to start? You repeatedly reread the same email to register the information in your head.
I struggled with this a few years back when my brain fog was so bad I couldn’t remember conversations or differentiate between reality and a dream.
But what is brain fog, and what are the symptoms of brain fog?
It is not an official condition but rather a feeling of being spaced out, unable to focus or remember things.
Brain fog could be temporary or chronic. Lack of sleep can lead to temporary brain fog. However, chronic brain fog could suggest an underlying health condition.
What can you do to elevate it?
From my research and experience, I discovered that certain eating habits can improve mental clarity.
Here are five eating habits you can implement for brain clarity.
#1 Avoid carbs-rich processed foods that spike the blood sugar level
Glucose is the primary source of energy for the body and brain. Your body turns food into glucose when you eat foods rich in carbohydrates.
However, excess of it can lead to brain fog and even cognitive decline over time.
How much is too much?
According to the U.S. Department of Agriculture, the average American consumes about 34 teaspoons of sugar daily. The recommended serving size is 10 teaspoons a day.
Sugar can hide under many different names, for example, fructose, dextrose, corn syrup, honey, lactose, and sucrose.
Processed foods are usually loaded with sugar. In addition, products like bread, pasta, and cookies are made of simple carbohydrates that quickly spike blood sugar levels as they are digested. Those foods give an instant energy boost to your brain and body but also lead to quick energy dips since the body quickly uses those carbohydrates.
Consuming diets high in processed foods can lead to insulin resistance and high blood sugar over time. High blood sugar can damage blood vessels in the brain, leading to memory problems and foggy thinking.
What can you do?
Consume sugar in moderation.
Pay attention to food labels and familiarize yourself with other names for sugar.
Avoid artificial sweeteners; some studies link these sweeteners with learning problems, anxiety, and irritable moods.
Replace sugary snacks with healthy alternatives like fruits and vegetables.
#2 Start your day with a protein-rich breakfast
After all night of fasting, your body needs nutrients to produce energy to face your day. As mentioned above, your brain needs glucose to keep mental clarity. However, loading carbs first thing in the morning can give you a quick energy boost and promote energy crashes later in the day.
Proteins help slow down the absorption of glucose in the body.
Why is this important?
Slower absorption of sugar prevents blood sugar levels from going down too fast and too low. Blood sugar imbalances can lead to brain fog.
What’s more, low blood sugar increases cortisol, the stress hormone. Studies show that increased stress can damage brain cells and lead to cognitive decline.
How much protein should you eat?
A good rule is to aim for 0.4 to 0.6 g/kg. As you get older, you should increase that amount. Aging causes the muscles to become less responsive to the assimilation of protein.
Here are some examples of healthy proteins:
Eggs - one large egg provides 6.3 grams of protein
Almonds - one ounce of almonds provides 6 grams of protein
Chicken breast - one half of a chicken breast provides 26.7 grams of protein
Cottage cheese - one cup of cottage cheese provides 28 grams of protein
Greek yogurt - one 7-ounce container provides 19.9 grams of protein
Lentils - about ½ cup of cooked lentils provides 9 grams of protein
Beef - a 3-ounce serving of beef provides 24.6 grams of protein
Fish - about 124 grams of salmon provides 30.5 grams of protein
Quinoa - one cup of cooked quinoa provides 8 grams of protein
#3 Eat balanced meals
Controlling your blood sugar levels is essential for mental clarity. Balanced sugar levels can help you have better concentration, clear thinking, and stable energy throughout your day.
How do you balance your meals to avoid blood sugar spikes that can lead to brain fog?
Remember this simple formula:
Complex Carbs + Protein + Healthy Fats = Balanced blood sugar levels
Carbohydrates are crucial for energy and brain clarity, but not all carbs are created equal. As mentioned, simple carbohydrates, such as sugar and white bread, are quickly digested and cause blood sugar spikes. Instead, opt for complex carbohydrates like whole grains, beans, fruits, and vegetables that are digested slower, providing steady energy.
Protein is essential for building and repairing tissues and helps keep you feeling full for longer periods. It also slows down the absorption of glucose from carbohydrates. Opt for lean protein sources such as chicken, fish, and beans.
Fats also play a crucial role in balancing blood sugar levels, but not all fats are equal. Avoid highly processed vegetable oils like canola oil, soybean oil, and sunflower seeds oil. Instead, include olive oil, avocados, nuts, and seeds in your meals. These fats can help slow down the digestion of carbohydrates and maintain steady blood sugar levels.
#4 Eat for a healthy gut
A growing body of evidence suggests a strong connection between gut health and mental clarity. Research has shown that the gut and the brain are connected through a complex communication system known as the gut-brain axis. This communication system allows the gut to send signals to the brain and vice versa.
Studies have found that a healthy gut microbiome, with a diverse array of beneficial bacteria, can help to improve cognitive function, reduce stress, and boost mood. On the other hand, an imbalanced or disrupted gut microbiome has been linked to various mental health disorders, including anxiety, depression, and even cognitive decline.
How should you eat to support your gut health?
Eat a variety of fruits and vegetables: Fruits and vegetables contain prebiotic fiber, which feeds the good bacteria in your gut. Aim for various colors to get a wide range of nutrients and fiber.
Choose whole grains: Whole grains like brown rice, quinoa, and whole wheat bread are rich in fiber, which promotes healthy digestion and helps to feed the good bacteria in your gut.
Include fermented foods: Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain probiotics, which are beneficial bacteria that help to improve gut health. Make sure to choose fermented foods that are low in sugar and additives.
Avoid processed foods: Processed foods are often high in sugar, salt, and unhealthy fats, which can disrupt the balance of bacteria in your gut. Instead, choose whole foods that are minimally processed.
Limit alcohol and caffeine: Alcohol and caffeine can irritate the gut lining and disrupt the balance of bacteria in your gut. Try to limit your intake of these substances.
Stay hydrated: Drinking plenty of water helps to keep your digestive system functioning properly and promotes healthy bowel movements.
Practice mindful eating: Eating slowly and mindfully can help to improve digestion and reduce stress, which can have a positive impact on gut health.
Consider taking a probiotic supplement if you're not getting enough probiotics from foods. If you’re looking for high-quality supplements, click here.
#5 Incorporate brain-boosting foods
Consuming a healthy and balanced diet that includes these brain-boosting foods may help you improve brain clarity, memory, and mood.
Fatty fish (such as salmon, sardines, and trout) are rich in omega-3 fatty acids that may improve brain clarity, memory, and mood.
Blueberries are high in antioxidants called anthocyanins, which may improve communication between brain cells and reduce inflammation.
Nuts and seeds (such as almonds, walnuts, and pumpkin seeds) are rich in vitamin E and healthy fats that may improve brain health.
Avocado is high in healthy fats and fiber that may help improve blood flow to the brain and support brain function.
Leafy greens (such as spinach, kale, and collard greens) are rich in vitamins, minerals, and antioxidants that may improve brain clarity and protect against cognitive decline.
Eggs are high in choline, a nutrient that may improve memory and brain function.
Dark chocolate is rich in flavonoids that may improve blood flow to the brain, enhance memory and attention, and boost mood.
Turmeric - contains a compound called curcumin, which may reduce inflammation and improve brain function and mood.
Broccoli is high in vitamin K and other nutrients that may improve brain clarity and cognitive abilities.
CONCLUSION
In conclusion, what you eat directly impacts your mind. Choosing whole foods that are nutrients rich versus processed foods that spike your blood sugar level will help you keep your mind sharp, focused, and energized. Too much sugar and unstable blood sugar levels can damage your brain and lead to brain fog. Therefore, balance your every meal with protein, healthy fats, and complex carbohydrates.
However, it's important to note that healthy food choices are just one aspect of maintaining good brain health. Regular exercise, adequate sleep, and stress management are also important for overall brain function and well-being. Check out my FREE guide to learn three things you do that lead to foggy thinking and inconsistent energy and what to do instead. Click here for the guide.
References:
Choudhary A. K., Lee Y. Y. Neurophysiological symptoms and aspartame: What is the connection? 2018. National Library of Medicine https://pubmed.ncbi.nlm.nih.gov/28198207
FoodData Central. U.S. Department of Agriculture. https://fdc.nal.usda.gov
Galland L. The Gut Microbiome and the Brain. 2014. National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4259177
Raatz S. The Question of Sugar. 2019. USDA Agricultural Research Service. U.S. Department of Agriculture https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/the-question-of-sugar/
Souza-Talarico J. N., Marin M., Sindi Sh., Lupien S. Effects of stress hormones on the brain and cognition: Evidence from normal to pathological aging. 2011. National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5619133
Whitten A. Eat for Energy. 2022. Hay House, Inc.
Hi! I'm Kinga Zerhouni.
I am a functional health coach. I work with stressed-out and tired working moms who feel like they are drowning in the thousand things they have to do between work and home.
I help them learn how to nourish and listen to their bodies to figure out which lifestyle changes are right for them, so they can regain their energy and feel calm again.