We’ve all been there—grabbing a coffee to wake up on the way to work or munching on a sugary snack to fight off that mid-afternoon slump. These quick fixes can help us focus for a while, but when it comes to staying sharp long-term, it’s more about brain health than just staying awake.
“The food we eat has a big impact on how well we can focus,” says nutritional therapist Esther Erwin. “Your brain uses up to 50% of the glucose from the food you eat, so when you skip meals, it’s no surprise you feel foggy or distracted later in the day.”
Once you’re eating enough, Erwin emphasizes the importance of focusing on foods that fight inflammation, which can cause brain fog. Chronic inflammation can lead to health problems like obesity, diabetes, and even dementia. So, what should you eat to keep your brain sharp?
Foods That Boost Focus
Oily fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids, which are essential for brain function. These healthy fats help improve memory and reduce cognitive decline, making it easier to focus.
Nuts and seeds, such as pumpkin seeds, almonds, and walnuts, are also great choices. They’re rich in zinc, magnesium, and vitamin E, which support brain health and communication between brain cells, helping you concentrate better.
Berries—especially blueberries, strawberries, and raspberries—are loaded with antioxidants that reduce inflammation and increase blood flow to the brain. This helps improve memory and focus.
Leafy greens like spinach, kale, and romaine lettuce are high in B vitamins, folate, and antioxidants, which help reduce brain inflammation and keep your mind sharp.
Erwin also recommends extra-virgin olive oil and ginger for reducing inflammation, which can benefit both brain health and focus.
Foods That Can Harm Your Focus
It’s not just about what you eat; what you avoid is just as important for staying focused. Sugary snacks, refined carbs (like white bread and pastries), and alcohol can all mess with your concentration.
Sugar and refined carbs cause blood sugar spikes followed by crashes, leaving you tired, irritable, and distracted. Highly processed foods with artificial ingredients can also promote inflammation, which can slow down your ability to concentrate.
Alcohol is another one to watch out for. It can mess with communication between brain cells and dehydrate the body, which makes it harder for your brain to function properly.
Habits to Help You Focus
It’s not just food that makes a difference. Good habits like staying hydrated, getting regular exercise, and sleeping well can all help improve focus. Getting some morning sunlight can also help regulate your body’s natural rhythm, making it easier to concentrate throughout the day.
For brain health and mood, vitamin D—produced by getting sunlight—plays an important role. And if you’re looking for a little extra boost, certain supplements, like omega-3s, Rhodiola rosea, and ginkgo biloba, may help too. But always check with a healthcare professional first.
In short, taking care of your brain with the right foods, habits, and a little help from supplements can help you stay focused for the long haul.
