Low energy? Fluctuating moods? Foggy head? Did you know that many of these symptoms are a result of your lifestyle choices and behaviours? Emily Schofield explains how these factors are things over which we have a lot of control.
Many successful people are advocates of a healthy lifestyle, as they have come to realise through their own experience the impact of good health on their performance. Once the correct habits are implemented, positive change is usually quick to follow. The relief from brain fog, mood fluctuations and constantly being tired after a prolonged period of feeling this way is a light at the end of the tunnel for many.
Our food choices play a huge part in our ability to be mentally focused. The right choices throughout the day will set you up for success; the wrong choices leave us feeling tired, bloated and unmotivated. Here are some ideas of what you should be eating to keep you performing optimally all through the day.
BREAKFAST
This should consist of protein and fats. Choices like meats, nuts, eggs and green vegetables cooked with coconut oil or grass-fed organic butter are your best options. These food choices raise the neurotransmitters responsible for mental focus and attention span and are best first thing in the morning. I have had many clients say they experience much more mental clarity by following this breakfast.
MEALS BETWEEN
These meals also consist of foods containing protein and fats. This warrants steady blood sugar which results in minimal fluctuations in mood and energy, helping avoiding the ‘3pm crash’. They could include foods such as salads, nuts, seeds, uncooked olive oil, fatty meats or fish, avocado and low-starch vegetables.
SNACKS
Here are some of my go-to snack ideas: Tuna packed in olive oil, sardines, berries, olives, halloumi cheese, celery with the hollow portion filled with a nut butter or goat’s cheese, protein powder (providing it is good quality with minimal sweeteners).
DINNER
This meal should include foods that contain protein and carbohydrates. Our bodies are more sensitive to insulin in the evening, meaning carbs consumed in the evening are less likely to be stored as fat. Carbohydrates also raise the neurotransmitters responsible for sleep and are therefore ideal in the evening. This meal should include a whiter protein choice for easier digestion, such as chicken, turkey or white fish. The carbohydrate source should come from starchy vegetables like sweet potato or beans. Brown rice is another good choice for the evening.
KEEPING ACTIVE
Once food has been optimised, the other important factor to improving our performance is exercise. Exercise makes us energised, keeps us in shape and helps our body deal with stress. Exercise improves our quality of sleep and reduces the time it takes for us to fall asleep. When we sleep better, we are more productive because we get more done when we are fresh.
Exercise has a positive influence on brain health; it has been shown to boost certain hormones and proteins that act in the part of the brain responsible for learning and memory. Numerous studies show that exercise is protective against the negative physiological effects of high stress.
Energy is the trump card to success. When we fuel our body with the appropriate nutrients and keep it strong and functioning optimally, it becomes easier to express your passion and commitment for your work or other aspects of life.
I really enjoy working with clients and being able to have such a huge impact on their performance and how they feel. You may have the best intentions when it comes to your work life, but if you don’t have your health, chances are you won’t be performing as optimally as you could be.
