When we work from home, we don’t move around as much. If you’re not burning as much carbs, you could cut about 10% of carbs from your diet. It is easy to over-consume carbs (such as bread, pasta, rice and noodles) since they are considered staples. However, eating too much carbs will make you feel sluggish and sleepy, not what you want when working from home, especially if your bed is only a couple of steps away.
If you’re planning to reduce carbs, you can increase your intake of other healthier foods. Here are some options.
1. blueberries
A study conducted by Dr Jeremy from Reading University found that blueberries boost “concentration and memory” for up to five hours because “the antioxidants in blueberries stimulate the flow of blood and oxygen to [your] brain – and keep the mind fresh”.
2. green tea
Green tea helps you focus for two reasons. It contains caffeine and l’theanine. L’theanine is an ingredient that’s been shown to increase alpha-wave activity, which research shows could relax the mind without inducing drowsiness.
The low-level caffeine concentrate found in tea can also help sustain focus over a long period of time without compromising your sleep. However, do refrain from drinking caffeine at least six hours before you go to bed for a quality sleep.
3. avocado
If you cut down on grain carbs such as rice and pasta, you’ll need to increase your intake of healthy fats.
Not only are avocado toasts delicious and great for Instagram, a study has found that avocado helps the human body absorb up to five times more carotenoids antioxidant molecules, protecting your body against free radical damage.
4. leafy green vegetables
Leafy green vegetables are full of antioxidants and carotenoids, which boost your brain power. Dark leafy greens such as broccoli and spinach are a great source of B vitamins, which can help improve your energy levels, brain function and cell metabolism.
5. fatty fish
Fatty fish contains omega-3 fatty acids which improves cognitive and behavioral function. Some examples of fatty seafood that are high in omega-3s are salmon, mussels, sardines and trout.
6. water
Up to 60% of the adult human body is water. According to H.H. Mitchell, Journal of Biological Chemistry 158, 73% of the brain and heart are composed of water. Even 31% of our bones are water.
If you want to improve your focus and stay healthy, make sure you drink enough water. Though studies have stated that it is not mandatory to drink eight glasses of water a day, you still need to make sure that you feel hydrated. If you feel thirsty, stop whatever you’re doing, get up and pour yourself a glass of water.
Water gives the brain the electrical energy for all brain functions, including thought and memory processes. When you are hydrated, you can think faster, and experience greater clarity and creativity.
7. dark chocolate.
Dark chocolate contains a small amount of caffeine, which has been proven to heighten mental alertness. Dark chocolate also contains magnesium, which helps you de-stress and stimulates the release of endorphins and serotonin in your brain, chemicals that can boost your mood.
stick to these habits for as long as you can
We don’t know for sure how long we have to limit our movements, but staying active is not only the key to having good physical health, but also mental health.
It has never been more important to switch off from work on time and engage in your non-work activities. Be it yoga or HIIT, that 30 minutes you spend on yourself will indefinitely change your outlook on your day and life.
Do your best to be as active as you can and pick up some healthy habits to stay fit. If you can, go to the parks or take a lap around the neighbourhood alone and hydrate yourself while you’re at it!