Sluggish & Tired? Try These Foods to Boost Productivity & Focus.

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If you are anything like me, you have heard numerous times that eating right and drinking fluids fuels the mind and boosts productivity.

In fact, the World Health Organization has said that when the right foods are consumed, brain power can actually increase by as much as 20%.

Could it be the case that eating and drinking too much actually have a negative effect on how well you work?

Office buildings and many work settings run rampant with poor nutrition. From people finding fast food options and eating on the go, to packing unhealthy meals for lunch simply because they feel the healthier options are too difficult to put together, there are many excuses why people avoid eating well and continue to eat poorly.

Still, many surveys consistently show people are unhappy with their meal plan and wish they were eating healthier.

With this in mind, how can you tell if you are eating and drinking too much of the wrong things? And what foods should you be eating to help energize your brain and what foods you should be avoiding?

The Good

First, it is important to focus more on what you can and should be eating. Focusing too much on what not to eat can make dieting to increase productivity feel more like a burden instead of a new goal that will make you feel better in the long run.

The best foods to eat are the ones that help reduce inflammation and encourage blood flow to the brain.

Fish is the only meat that has the right omega-3 fatty acids to help with this. Eating tuna, salmon or any other type of fish can help reduce inflammation and encourage your brain to work better.

Other types of fats that are healthy and can improve your mind’s focus are avocado, almonds and seeds. Avocados can help lower cholesterol and reduce heart disease. Not only does this have positive long-term benefits to your health, but it also helps your body improve blood circulation, which has a more immediate impact on your level of concentration.

Nuts and seeds are packed full of antioxidants that help with the aging cognitive process, delivering immediate benefits.

For people with a sweet tooth, dark chocolate is also full of antioxidants as well. To satisfy sugar cravings, you can nibble on a small amount of this rich dessert and watch your focus improve. For the best affects, it is important to get the most pure cacao possible.

It is best to only eat a few ounces of chocolate—a little bit goes a long way with this thought-boosting food.

The Bad

Now that you have a better idea of what you can eat, it is important to also know what foods and drinks you should steer far away from. Quite simply, it is important to avoid the opposite types of food as the good, such as heavy red meats, high amounts of sugars and breads and overdoses of caffeine.

Red meat has long been considered to be unhealthy. With the high intake of saturated fats that you will inevitably consume with large portions of red meat comes the inability to focus, remember important tasks or information, or learn new information.

All of these have a direct impact on your ability to perform well at work.

Processed, sugary foods and bread are another food group that can negatively impact your ability to produce quality work.

While it is true that the brain needs glucose to continue functioning well, too much of a good thing can ruin your ability to stay focused. When you consume sugary foods and overly processed white breads, you run the risk of delivering too much glucose to your brain and ultimately sacrificing your productivity levels.

Instead, focus on eating whole grains or fruits and vegetables to get the glucose your brain needs to function.

Caffeine is one chemical that many people turn to for help waking their brain up in the morning. However, overdoses of caffeine can confuse the body and put it on overdrive for a short period of time, followed by the normal crash and burn once the caffeine has worn off. This unsteady pattern can cause the body to function poorly overall.

If you are looking for easy ways to boost your productivity, simply focus on eating as many healthy fruits and vegetables you can and steer clear of the foods that can negatively impact your brain’s natural ability to function well.





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Author: Joyce Del Rosario

Editor: Renée Picard 

Image: vegateam at Flickr  


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About Joyce Del Rosario

Joyce Del Rosario works at www.outsourcely.com, a platform where hiring and working remotely is made simple. When not working, she engages in photography and event planning at Del Rosario Events. Aside from that, she also has a heart for writing.




18 Responses to “Sluggish & Tired? Try These Foods to Boost Productivity & Focus.”

  1. Sandra says:

    "Taking fish oil capsules for their omega-3 fatty acids may not help to stave off heart disease and early death after all, a new Greek study has found.

    In a review of 20 previous studies involving nearly 70,000 people, many of whom were heart patients, taking fish oil capsules did not appear to lower any of the study volunteers’ chances of a heart attack or stroke. Nor did they seem to lower the risk of early death from other causes.

    Even in the studies in which patients got their extra omega-3s by eating more fish, there still appeared to be no benefit, the researchers report in the Journal of the American Medical Association.

    "Overall, omega-3…supplementation was not associated with a lower risk of all-cause mortality, cardiac death, sudden death, myocardial infarction, or stroke," wrote the study team, who were led by Dr. Mosef Elisaf at the University Hospital of Ioannina.



  2. guest says:

    you can make bread out of whole grain (not just 60%). I tried to go bread free but how would you eat your cheese 😉 I love bread, just buy/make the right kind!

  3. Barbara says:

    I take krill oil and get relief from a hand ache that I previously had. These studies about heart attack etc are so silly how could they ever really know? First of all they really do not understand heart attack, so how could they know cholesterol is a cause. Just be happy!

  4. jaimehall says:

    Even in the studies in which patients got their extra omega-3s by eating more fish, there still appeared to be no benefit, the researchers report in the Journal of the American Medical Association.
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  6. Jo_C says:

    grass-fed & -finished beef also contained omega-3s – certainly more so than farmed fish!

  7. Kelley says:

    Nice article, although I wouldn't recommend fish for Omega 3s because fish also has mercury, which is highly toxic and does the exact opposite of what Omega 3s do for your body. If you want plenty of Omega 3 without the health risks, just eat flax oil, walnuts, or hempseed.

  8. […] caught up with family, friends, work, and social engagements that it’s no wonder that we’re constantly tired and run down. We forget that in order to take care of others, we have to take care of ourselves first. So what […]

  9. […] road to better health and being a healthier adult as you age by getting ample omega 3 in your diet.When you pop a pill containing omega 3 or start eating more cold water oily fish, will you feel bett…did have one person tell me how giving their child omega 3 helped them start paying more attention […]

  10. […] Sluggish and Tired? Here Are the Right Foods to Eat to Boost … If you are anything like me, you have heard numerous times that eating right and drinking fluids fuels the mind and boosts productivity. In fact, the World Health Organization has said that when the right foods are consumed, … http://www.elephantjournal.com/ […]

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  12. […] I am not sold on taking fish due to the toxins and after taste. How about you? What will you choose?We have talked about how you need omega 3, it is the essential fatty acid that your body cannot manu…water oily fish such as tuna, salmon, and many others. Then there is the plant form of omega 3. This […]

  13. […] These omega-3 powerhouses are one of the only foods available that contain co-enzyme Q10, which is great for warding off cardiovascular disease. They have lots of vitamin D that helps prevent certain cancers, their B12 helps support strong bones, and they are packed with protein. […]

  14. Jema says:

    yeah I keep on eating those kind of foods… I always have them on my fridge and whenever I go to the grocery stores, I have to make sure that everything is on my fridge already.
    thanks, online food stores

  15. Johnd864 says:

    Very informative post.Really thank you! Awesome. agabffdcbgef

  16. I have been looking for this information from last few weeks and finally got it here. But what i have learned about the food is to be careful with your intake then you can control your health. Thanks

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