Even when we start the day out super productive and energised, the afternoon slump can get the best of us. Once 2 or 3pm rolls around, that feeling of heavy eyelids, brain fog and random yawning is all too familiar. Sure, the obvious answer is to try to get more sleep so you feel rested the next day. But what if your energy could get the spike it needs by adding certain foods to your diet?
It sounds too good to be true, but experts say your meals not only impact how you feel throughout the day, but also affect your overall brain health, energy and focus. “A well-balanced diet is key,” says Kara Kash, RD, head of nutrition at Factor. “It provides energy from macronutrients and steady fuel from balanced meals. On top of that, a diet rich in vitamins and minerals is essential in building and maintaining critical brain signals.”
While it’s not a complete fix to being perpetually exhausted (and if fixing your diet doesn’t help with the fatigue, be sure to check in with your doctor to make sure you’re not dealing with a nutrient deficiency or something more serious), it can definitely help. So if you’re looking to kick that daily second iced latte or energy drink habit, keep reading.
The best foods for focus
In general, Abigail Collen, MS, RD, outpatient clinical nutrition coordinator at Mount Sinai, recommends focusing on dietary patterns rather than a single food. “Eating a diet centred on whole foods that support stable blood sugar is one of the most effective ways to promote good focus throughout the day,” she says.
So to help you find a combo to put together for a healthy snack or lunch, the best foods to help you focus and avoid that midafternoon energy crash include:
Sardines, salmon and other fatty fish
Collen says that omega-3 fatty acids are associated with improved cognition. Studies show that eating omega-3 fatty acids can increase your memory and ability to learn. “These fats provide vital structure for brain cell membranes, ensuring neurons are efficient at sending chemical signals,” Kash agrees.
Some of the best omega-3 fatty acids foods include fatty fish, like sardines (another win for tinned fish) and the ever-popular salmon.
Berries
Collen also points to antioxidants, which are known to support cognitive function. “Regularly incorporating foods that are high in these nutrients into the diet may improve focus,” she says. Berries are rich in antioxidants, which she says will help protect brain cells from oxidative stress.
Eggs
Eggs are a good source of choline, which Kash says is the building block for the chemical messenger in our brains that helps with attention and focus (AKA acetylcholine). “Eating plenty of choline-rich foods like eggs can help maintain adequate acetylcholine levels, supporting sustained focus and mental energy throughout the day,” she says.
Pumpkin seeds
Pumpkin seeds contain high amounts of magnesium, which Kash says is known for its stress-fighting properties. “By promoting a calm, balanced nervous system, magnesium can make it easier to stay focused,” she says.
Caffeine
Studies show that caffeine can help improve your focus—just in moderation. Collen recommends pairing a piece of dark chocolate with a handful of nuts for an afternoon snack. “This combination provides a little caffeine, antioxidants, healthy fats and protein to help give you a steady energy boost while avoiding the blood sugar spike and crash that can come from sweeter snacks,” she says.
Matcha
Kash calls matcha a “nutritional powerhouse” that contains the amino acid L-theanine, which is linked to alpha brain wave activity and can promote relaxed focus, and natural caffeine content to give you steady energy throughout the day. Opt for this if you don’t want a second cup of coffee.
Carbs
“The best foods for sustained focus and energy are those that provide a steady supply of fuel to the brain while preventing any dramatic changes in blood sugar,” Collen says.“Carbohydrates are broken down into glucose, which is the brain’s preferred source of energy.”
She recommends pairing carbohydrate-rich foods with protein and fibre (like whole emmer wheat with grilled chicken and veggies), which will maintain more gradual blood sugar changes to help with energy and focus.
Foods to avoid
Kash says foods high in sugar, like pastries, candy and sugary drinks, will cause those midafternoon energy crashes. “They trigger a rapid spike in blood glucose followed by a sharp drop,” she says. “Since glucose is the brain’s primary fuel resource, this sudden plunge can leave the body feeling fatigued.” Collen adds that foods high in refined carbs act in a similar way, where they can cause that rapid rise and drop in blood sugar and lead to that afternoon slump.
So, remember that your diet can absolutely play a role in supporting your focus and energy. If you’re looking for ways not to feel sluggish during the day foodwise, she says to remember these two easy tips: avoid skipping meals and eat adequate amounts of nutritious whole foods.
This article first appeared on Vogue.com
Also read:
12 of the best foods for hair growth, according to experts
13 of the best foods to help you fall (and stay) asleep
9 immunity boosting foods experts recommend eating regularly