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Sitting at your desk in a fog after hitting a brain-draining mental wall at 2 p.m. can feel extremely frustrating, especially on work days when there are so many tasks to get done. Coffee does nothing for you at this point, and the weight of your eyelids is as heavy as the burden of your job. The afternoon slump has begun, and your cognitive function is running on fumes.
Many of us have experienced this afternoon desperation. In a fast-paced culture with an emphasis on performance and achievement, it’s difficult to practice self-care. Even basic needs like sufficient sleep, diet, and exercise are difficult to implement. How can we recover from this daily downfall, and what are the essential tools for breaking down the wall and improving cognition?
Studies show that what we put in our bodies and how we treat them affects our memory and cognitive function. Researchers in France found that eating too many processed carbohydrates (like sugar and white flour) can affect the way our brains work. For the study, scientists monitored the eating habits of 95 participants between the ages of 20 and 30. Those who had a habit of eating a lot of processed carbohydrates performed poorly on cognitive tests compared to those who did not.
Another study shows the relationship between exercise and increased cognitive performance. Scientists in the United Kingdom discovered that just 20 minutes a day of exercise can help restore brain function for individuals who struggle after a poor night’s sleep. Two-time Guinness World Record Holder for memory, Dave Farrow, supports this research. An expert on improving cognitive performance, Farrow recently shared with EdNews what he believes to be the three essential things individuals need for exceptional cognitive function.
1. Fix Your Attitude
Remember The Little Engine That Could? I think I can, I think I can, I think I can. Your attitude toward your ability to think, remember, and perform is paramount to your success. Farrow believes that possessing a confident, optimistic mindset even when it feels impossible will boost one's output and productivity. “I find this all the time with students, that the ones who believe they can overcome whatever academic challenge they're under, they outperform the ones who don't despite track records,” says Farrow.
This extends to the workplace and other aspects of life. The phrase “mind over matter” and the idea that “the glass is half full” really can affect an individual's performance.
2. Eat The Right Foods
Avoiding foods such as saturated fats, oils, and carbohydrates has a positive impact on the brain’s ability to perform and remember. “So if you're eating pasta every day, or you're eating a lot of bread every day, you're essentially throwing your insulin levels off constantly, and that affects your mind's ability to focus. You might even think that you have things like depression, anxiety, memory loss, all these sorts of things. And a dietary change makes a huge difference,” says Farrow.
So, ditch that midday cheeseburger and end enjoy a healthy salad with a smoothie. Your brain will thank you later.
3. Running Down Your Dream
It has been proven that moving your body is good for your heart, but did you know that exercise can significantly improve your ability to focus and retain information? “Don't underestimate activity, being active, especially cardio,” Farrow advises. He considers the brain to be the most selfish organ in the body, requiring the most oxygen and nutrients. Increasing blood flow is essential. “The science is very clear. Cardio, blood flow, that can do a lot for your brain,” he adds.
Brian Farrow is the author of the book Brainhacker, which provides tips, tricks, and methods for improving brain function and memory.
