5 Things to Do at Breakfast to Keep Your Brain Sharp All Day

When you have breakfast, you do more than just your body. They also feed their brain. The right planned real food can help you concentrate, remain energetic and maybe even help you to remember where you put your favorite water bottle. Why? “After a night of fasting, her brain longs for fuel and nutrients to concentrate and stay sharp, and skipping breakfast she can feel foggy and sluggish,” says Lauren Manaker, MS, RDN. What you eat is of course a critical part of the picture. But what you do before eating this first bite. And what you don’t eat is also important.

So what is the ideal breakfast formula to keep your brain at stake? To find out, we examined science and spoke to registered nutritional areas to develop this five -stage plan to keep your brain all day long.

1. Hydrate in front of the coffee

“The hydration is of crucial importance for brain function, and even mild dehydration can affect its focus, intellectual sharpness and attention,” says Anne Danahy, MS, RDN. The connection is so strong that research has shown that poor hydration can have a negative impact on the processing speed, memory and attention.

Although coffee contains water, drinking a glass of water can first make it easier to ensure that you reach your H2O goals. How much water should you drink? Danahy recommends reducing a glass of water in front of or with your coffee and then all day or two.

2. Combine protein with carbohydrates

The food of the breakfast gives your brain an edge compared to skipping. In a study, for example, older people who only skipped breakfast once or twice a week were rather poorly cut off at tests with cognitive skills than normal breakfast eaters.

But the quality and nutrient mixture of this breakfast is also important. While classic breakfast foods such as muesli, toast, fruit or oatmeal provide carbohydrates that use your brain for fuel, it gives your food more perseverance. “Protein helps to stabilize the blood sugar when they are eaten with carbohydrates and keeps their energy and focus Jamie Lee Mcintyre, MS, RDN. To get the protein you need in the AM, think of cottage cheese, yogurt, low -fat milk, soy milk, eggs, smoked salmon or even tuna fish.

However, do not count carbohydrates entirely. “Your brain needs a mixture of nutrients and, above all, glucose to work well,” says Danahy. “If you have ever skipped meals and felt tired, foggy or” hangers “, you have experienced the effects of low glucose levels on your brain.” Since our brain is dependent on breakfast to provide nutrients for the day, protein and carbohydrates are two important players who work better together.

3. Eating berries

It is difficult to talk about a brain -healthy breakfast and not allude to berries. Berries are loaded with fiber, minerals, vitamins and polyphenols that all help to support our brain. Her beautiful deep violets, red and blue colors come from anthocyans. It is believed that these strong antioxidants improve memory and cognitive health by increasing blood flow to the brain.

Sure, you could eat berries at any time of the day. But why not get a jump start at breakfast? “Throw them in with your overnight gatherers, add them to a smoothie or put them with Greek yogurt and a pinch of muesli and nuts,” suggests Danahy. Blueberries, blackberries, raspberries and strawberries work. If fresh berries are no longer in the season or not in your budget, you are looking for frozen berries that are just as good for body and brain.

4. Enclose eggs

Eggs are not just a great source of protein. They also contain other nutrients in the brain, especially choline. This nutrient is crucial for the support of brain development, memory and mood, but most of us don’t get enough of it, the manufacturer notes. Studies have associated a higher cholin recording with improved cognitive performance measurements, including faster verbal and visual memory.

Since our body cannot produce choline, we have to get it from food or nutritional supplements. Only a large egg delivers 27% of its daily dose. So start your morning with eggs by having them with vegetables, making a quick avocado-and-egg toast or piling up a simple omelet with her favorite fillings, ”says Manschrächerin.

5. Limitation sugar to sugar

Your brain needs many important nutrients at breakfast. But what they skip is also important. Although your brain uses glucose (a simple sugar) as a preferred fuel, it is better to obtain carbohydrates from fruits and whole grain products than from the added sugar. In fact, research has found a connection between too much added sugar and poor cognitive and executive function. This includes everything, from problem solutions to planning, fine motor skills and processing speed.

In addition, sugar is quickly digested, which can lead to blood sugar tips and waste instead of delivering persistent energy. Since most of us initially eat too much sugar, a sugar -like breakfast guarantees practically that they will overdo it during the day.

New morning strategies to support brain health

• Get natural sunlight: Start your day with a little fresh air and sunshine can provide your brain. “Natural sunlight is regulating its circadian rhythm that improves sleep quality – and better sleep is essential for memory consolidation,” notes manner.
• Get some omega-3: The omega-3 fat DHA and EPA are important for brain function, memory and cognitive well-being. But only a few of us eat enough of them. The best way to get it is from fat fish. Start your day with a piece of whole grain toast with smoked salmon. Or try it with the herring. If you don’t have a lot of fish eaters, Mcintyre recommends that you add an omega-3 supplement to your morning routine.
• Get a good sleep: Sleep is necessary to remove toxins from your brain that build up during the day. “If you don’t have enough sleep or have poor sleep quality and wake up frequently at night, your brain pays the price. You have more problems with concentration, focus and reaction time,” says Danahy. Strive for seven to nine hours a night.
• Move your body: Physical activity benefits more than our body. It also keeps our brain happy and healthy. “Movement increases blood flow to the brain, which can improve focus, learning and memory,” says Manier. “Even only 10 minutes of movement movement can make a difference.” If you cannot press a training session, a short walk can also help.

Our expert

“Just like in any other part of your body, your brain needs a nutritious diet and a healthy lifestyle to make up your work,” says Danahy. “No single nutrient can keep your brain sharp and awake, but a healthy nutritional pattern (and), as you eat over time, can help.” Why not your brain the nutrients it needs to do your best, start your day on the right foot? You can do this by being moisturizing with water before you drink your morning coffee, combine protein with carbohydrates and frequently select berries and eggs. During the time, try to limit additional sugar, which can lead to blood sugar accidents that make it difficult to think. With this five -time plan, they present themselves through better mental clarity and focus all day long and support their long -term brain health to start.