We tend to sacrifice food when we are overworked but we should do just the opposite.
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Being an entrepreneur often means reaching the limit of your physical and mental abilities. You work long hours, you have to constantly perform at your best, and generally you need your brain to function optimally in order to make the right decisions.
When people become stressed from overwork, the first thing they sacrifice is healthy eating . And that is just the opposite of what should happen.
Eating healthy food is not only necessary for athletes, it can also have a strong positive impact on your ability to perform on the job. For example, you can consume nutrients that help you focus better, reduce the risk of cancer, give you more energy and more.
Fortunately, it is not difficult to eat well to achieve this. Here are seven foods that will supercharge your brain function.
1. Complex carbohydrates
The brain uses the glucose found in carbohydrates as fuel, but we need to consume them in a controlled way to avoid high blood sugar levels.
It's best to take complex, nutrient-dense, fiber-rich, slow-carbohydrates for energy all day. Starchy vegetables (such as sweet potatoes), beans, peas, lentils, rice, coffee, and quinoa are good sources of these characteristics. Avoid simple carbohydrates like bread, white rice, and potatoes, as well as sweet foods and drinks.
Foods high in protein offer amino acids that are precursors to neurotransmitters, chemicals responsible for transporting signals from one nerve to another in the brain.
Eating the right proteins helps store the neurotransmitters you need to increase your concentration and mental performance. Some of these foods are organic eggs, beans, seeds, nuts, freshwater fish, and lean meats.
3. Dark chocolate
Chocolate that has more than 70 percent cocoa has fiber, iron, magnesium, copper, manganese, healthy fats, and polyphenols.
These substances improve vascular reaction, which is the ability of blood vessels to change size to allow more oxygen and nutrient rich blood to pass to the brain. This increases mental performance and concentration. Eat just under 30 grams of dark chocolate a day.
Research has found that these fruits have nutrients that help the brain rid itself of free radicals that accelerate declines related to old age. Not only that, they also help memory and improve learning ability. Basically, if you want to keep your brain young you should eat blueberries.
This chemical increases blood flow between the brain and the body. But beware, drinking more than 200 mg of the substance (about two cups of coffee, four black teas and eight green teas) can start to cause insomnia. Try sipping an espresso right before a big performance to put your brain into overdrive.
Nothing will improve or harm your brain's performance more than water.
Humans need H20 to generate energy at the molecular level. Having low levels of hydration means having low energy levels. If you feel very tired or distracted, try drinking two glasses of water.
7. Eat up to 80 percent of your capacity
OK, this is not a food but it is a good trick to improve your performance.
This habit not only helps you live longer, it also makes the blood circulate everywhere in your body and does not concentrate in your digestive system (that's why you feel sleepy after eating). So it is better to eat small portions throughout the day to avoid having drops in energy.