Top 5 tips on how to improve your attention duration with food | Health and well-being

Experts revealed five tips on how to improve your attention – including having a balanced diet and not skipping breakfast.

Vanessa Sturman, 37, expert in health and behavior, by Barnet, London, and Jane Thurnell Read, 77, author on healthy aging, have revealed the best ways to improve your duration of attention with nutrition.

Experts have declared that diet and hydration play an important role in the duration of attention and cognitive performance.

Vanessa said good nutrition, good hydration and balanced meal planning can help support concentration, prevent fatigue and improve overall brain function.

The two experts used their knowledge decades to share how you can improve your attention duration with nutrition.

1. Always moisturize

Vanessa said: “Hydration is crucial for cognitive function, as the brain is mainly composed of water. Dehydration can quickly lead to distracting headaches, reduced concentration and alteration of cognitive capacities.

“Keeping a bottle of water at hand throughout the day can be useful, especially for those who often forget to drink.

“Alcoholic drinks are dehydrating, so consider the alternatives, such as non -alcoholic beer or Kombucha, for special occasions.

“In addition, foods rich in water, like fruits, can contribute to hydration. Try to add fruit to your morning oats or cereals for an additional boost.”

2. balance your plate for cognitive performance

Vanessa said: “A diet in variety helps prevent gaps in essential vitamins and minerals that contribute to cognitive performance.

“Eating a range of fruits, vegetables, whole grains, nuts, seeds, beans and lenses is essential.

“Currently, only about 1 in 10 people meet their daily fiber needs, but it is relatively easy to add more.

“For example, you can add beans to your toast to the avocado, roast a vegetable tray to integrate in meals or exchange butter on toast for nut butter garnished with berries and bananas.”

3. Do not jump complex carbohydrates

Vanessa said: “Complex carbohydrates provide a slow liberation energy source that is beneficial for the brain.

“Foods such as root vegetables, whole grain rice and oats offer essential nutrients and fibers, without the sugar and sugar stockings associated with refined sugars. By choosing these foods, you can help support the concentration.

“If you have a sweet desire, consume sweet foods such as cakes or cookies after a balanced meal can be beneficial, because the meal can help keep hunger under control.

“In fact, you can see that you do not want candies that are also strongly after a balanced meal. In addition, the integration of fruit as a naturally sweet and nutrient snack can help satisfy desires while keeping you hydrated and concentrated.

“Sweet treats should not be unhealthy, in fact, you can do them yourself with whole plants based on plants and exchange refined sugar for dates.”

4. Having breakfast can be beneficial

Jane said: “Starting the day with a healthy breakfast is particularly important to maintain concentration and cognitive function throughout the morning.

“Breakfast offers essential nutrients and energy after a fast night, helping the brain to operate effectively.

“Studies indicate that those who have breakfast tend to have better memory, better attention and overall cognitive performance compared to those who jump it.

“Sauté breakfast or choose unhealthy options can cause energy drops, irritability and reduced attention later during the day.

“The British government’s initiative to provide breakfast to schoolchildren is a positive step to support the objective, learning and overall health.

“Try adding chia seeds, soy milk or protein powder to your morning oats for more protein.”

5. Supplements can help cognitive function

Jane said that “certain supplements, including Ginkgo Biloba, ginseng and caffeine, are sometimes recommended to improve concentration and cognitive function.

“However, research on their efficiency is limited and inconsistent.

“It has been shown that caffeine, in particular, improves vigilance and is temporarily concentrating, but the evidence of other supplements are not conclusive.

“It should be noted that these results are specific to short -term contexts related to fatigue and should not be used as a reason to consume these supplements regularly.

“Instead, emphasis should remain on varied and advantageous nutrition with a minimum of processed foods and refined sugars, because this food approach is much better supported by research for long -term cognitive health.”

Higher advice to improve attention through your nutrition:

• Stay hydrated: target pale urine as an appropriate hydration sign. Take a bottle of water with you if necessary.
• Eat a balanced breakfast: include complex proteins and carbohydrates to install a day of energy and sustained concentration.
• Incorporate fiber -rich foods: legumes, nuts, seeds, fruits, vegetables and whole grains can help maintain fullness, prevent desires and support concentration.
• Limit refined sugars: if you want candies, ideally, savor them after a balanced meal.
• Adding foods rich in water: fruits and vegetables with a high water content can contribute to hydration and cognitive support.