Protein-rich foods include eggs, lean meat, milk, cheese, nuts, soy, and low-fat yogurt. These foods can help maintain a feeling of fullness and prevent spikes in blood sugar levels. Some research also found that having a protein-rich breakfast can help enhance mood, attention, and alertness.
This can be caused by overworking, lack of sleep, stress, and spending too much time on the computer. On a cellular level, brain fog is believed to be caused by high levels inflammation and changes to hormones that determine your mood, energy and focus.
Certain fruits such as oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health. In fact, a study found that vitamin C can potentially prevent Alzheimer's.
Berries. An apple a day may keep the doctor away, but a bunch of berries keeps mental decline at bay. Berries are one of the best brain foods because they're packed with flavonoids. Not only do these natural pigments make berries colorful, but they also improve brain function, particularly when it comes to memory.
When it comes to brain health, focus on the three B's : vitamins B6, B12, and B9 (folate). “These three types of B vitamins are necessary for the brain's normal functioning,” says Dr. Agarwal, “and any deficiency in them may increase the risk of memory loss and other forms of cognitive decline.”
To start the day off with the best fuel for learning, include slow-release carbohydrates, such as porridge oats, wholemeal bread or low-sugar wholegrain cereals, as they provide sustained energy to maintain blood glucose levels.
Eggs are loaded with choline, a type of B-vitamin that can enhance memory and cognition. It's a component of phosphatidylcholine, a critical part of cell membranes, especially brain cells. To incorporate eggs into your meals, try deviled eggs, but mash the yolks with avocado instead of mayonnaise.
Avocado. Perhaps an avocado-a-day can help keep the brain doc at bay. People who ate avocado daily for six months saw a significant boost in working memory and problem-solving efficiency, a study in the journal Nutrients found.
In addition, caffeine has many positive actions on the brain. It can increase alertness and well-being, help concentration, improve mood and limit depression. Caffeine may disturb sleep, but only in sensitive individuals. It may raise anxiety in a small subset of particularly sensitive people.
Studies show eating bananas help students learn more efficiently and improve exam scores. They also contain vitamin B6, which promotes the production of serotonin, norepinephrine and dopamine to support concentration.
Forgetfulness can arise from stress, depression, lack of sleep or thyroid problems. Other causes include side effects from certain medicines, an unhealthy diet or not having enough fluids in your body (dehydration). Taking care of these underlying causes may help resolve your memory problems.
Any life stage or situation that may require you to reflect on yourself and your life might also lead to a temporary feeling of emptiness. Although not in every case, feeling empty could also signify some mental health conditions, such as depression, bipolar disorder, or post-traumatic stress disorder.
Memory and other thinking problems have many possible causes, including depression, an infection, or medication side effects. Sometimes, the problem can be treated, and cognition improves. Other times, the problem is a brain disorder, such as Alzheimer's disease, which cannot be reversed.
Experts believe that people with ADHD may overeat to satisfy their brain's need for stimulation. Also, problems with executive function can make self-control and self-regulation difficult. Inattention can also be a factor. People with ADHD may not be as aware of or focused on their eating habits.
A study by Brigham and Women's Hospital found that women with more monounsaturated fat in their diets performed better on cognitive training tests than women who had more saturated fats in their diet. Avocados are one of the best sources of monounsaturated fats and often recommend in ADHD diets.
Avoid carbohydrate-only meals and snacks — adding a protein like nuts, cheese, seeds, bean-based dips, yogurt, or milk allows the food to be delivered into the body in a steadier way that optimizes energy levels for conditions such as ADHD. Additional reporting by Jennifer D'Angelo Friedman.