The Neuro-nutrition Connection: Foods for a Sharp Mind

In today’s fast-paced work environment, employees highly rely on unhealthy sugary snacks and coffee to maintain optimal cognitive performance through their demanding schedule. Eating healthy improves productivity and performance. It improves sleep cycle, boosts immune system and enhances focus during the day. Research shows that eating healthy helps employees have better concentration, focus, creativity and memory. Healthy eating also can help to improve mood and energy levels while simultaneously reducing stress and anxiety.?

What happens when you don't eat healthy?

Wesleigh Roeca, director of workplace wellbeing, Lifesum reported that “Nutrition plays a vital role in maintaining overall health and wellbeing by providing essential nutrients necessary for proper bodily functions, preventing disease and fostering good health.” Research studies have also highlighted that processed foods were linked to higher rates of depression and anxiety. Moreover, the energy spike and the crashes one experiences while indulging in sugary snacks impact productivity and disturb mood cycle.?

The Gut-Brain Connection

The gut-brain connection is complex and bidirectional. This bidirectional communication system links the gastrointestinal tract and the brain, influencing mood and cognitive processes. In simple words, your brain talks to your gut and vice versa.? Food intake is crucial to overall health. The brain and gut work closely to ensure that the body has received the required nutrients. This nutrient rich diet helps to improve cognitive functioning and builds a resilient brain. Dr. Felice Jacka, a leading researcher in nutritional psychiatry, emphasizes that "a healthy diet is protective and an unhealthy diet is a risk factor for depression and anxiety."?

The brain weighs about 2% of the body mass yet it consumes nearly 20% of the body's energy. So here are some of the brain-boosting foods that can improve cognitive functioning:

1. Healthy fats for the brain: Fatty acids like Omega 3 are highly beneficial for the brain and body. These are found abundantly in fatty fish like salmon and sardines, walnuts, and flaxseeds, which are vital for neuronal health. Research suggests that adequate intake of omega 3 can reduce the risk of cognitive deficiency.?
2. Leafy Greens: Leafy green vegetables like spinach, cabbage and kale are high in vitamins, minerals and fiber. Adding greens to your diet can help to improve brain function and lowers the risk of some diseases.
3. Antioxidants: Antioxidants are rich in fruits and vegetables, and also include flavonoids which have demonstrated the ability to improve memory and reduce oxidative stress by protecting nerve cells.
4. Vitamin D: The “sunshine vitamin”, Vitamin D is crucial for brain health. Failing exposure to sunlight has been linked with mental health conditions such as mood disorders, depression.??
5. Hydration: Staying hydrated helps in maintaining concentration and prevents cognitive decline.?

Understanding and incorporating these dietary modifications can enhance employees' performance and well-being at work. Employers can facilitate this for their workforce by various means such as providing healthy snack vending machines, organising seminars that educate on nutrition for brain health, creating an environment for mindful eating, and by providing healthy meal options. These initiatives will not just create healthy brains that are highly productive but will also create a happy and energised workforce.?