Nutrition Plans to Combat Brain Fog and Fatigue
For most of us, our physical health takes a backseat to almost everything else as we power through our jobs and focus on building up our careers. It’s easy to forget to eat lunch in favor of finishing a report or stay up until dawn finalizing a project. But the ramifications of constantly neglecting your body’s needs have consequences.
Brain fog and fatigue are the first signs that you need to take a time-out and listen to what your body needs. Proper nutrition is a great way to give your mind a break and fuel your body. These are a few nutrition plans for young professionals with brain fog and fatigue:
Avoid Processed Foods
There’s a reason that after you demolish a burger and fries you typically want to put on sweatpants and take a nap! Processed foods are full of simple sugars and fat that cause your blood sugar to skyrocket and then crash. Starting off your morning with foods that will provide a steady stream of energy is step one for avoiding that mid-morning crash and general fatigue.
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Focus on Lean Protein
Protein is good for more than just bodybuilders. Protein keeps you full and fuels your body for longer because it takes longer to break down than carbs. Since your body spends more time breaking it down, it releases energy in a consistent stream rather than a faster energy source you get from carbs. Some great options for lean protein are salmon, avocado, or nuts.
Try Smaller, More Frequent Meals
When you limit yourself to three meals a day, you may find that you’re so hungry that you overeat and experience a sugar crash. Instead of forcing yourself to wait until you’re starving, try planning for a series of smaller meals throughout the day. Eating smaller portions more frequently will help you avoid a food coma and keep your energy up.
Read the Label
Grabbing a “protein” bar might be easy and quick, but it’s definitely not your best option nutritionally. Most of those quick meal options are chock full of simple sugars and low on actual nutrients. It’s better to take some time and meal plan out some healthy snacks that are easy to take with you over planning to grab something highly processed.
Eat Your Greens
Your body will thank you for providing it with the nutrients from leafy greens, fresh fruit, and natural nutrients. You’ll see a vast difference in your energy levels on days when you opt for a salad with a lean protein and fruit salad for lunch vs. pizza for lunch. Focus on incorporating several servings of fruits, veggies, and whole grains into your daily diet and see how your energy levels improve. Taking care of yourself on a day-to-day basis is a full-time job on top of your full-time job. But brain fog and fatigue are common in young professionals, particularly those who deal with anxiety as well. Keeping your body fueled and emphasizing nutrition will set you up for success every single day.
