Give you a clearer brain! Nutritionist: Say no to brain fog at work and avoid these "6 NG eating habits"
Wrong eating habits will not only affect your thoughts, but may also make your work efficiency low and your concentration even worse! Especially for white-collar office workers who need to sit for long periods of time staring at screens and processing large amounts of information, they are more likely to fall into the “eating trap” that causes the brain to crash. I would like to remind all hard-working office workers that if you want to keep your mind clear and improve your concentration at work, you must change the following 6 wrong eating habits.
Drink coffee in the evening
Coffee contains “polyphenol” compounds, which can help resist oxidation and prevent cardiovascular diseases. However, drinking it at the wrong time will not have the effect of keeping you energetic. For example, drinking coffee at night may affect sleep, leading to insomnia, poor sleep quality and other conditions. The normal metabolism time of caffeine is about 3-10 hours, so you should reduce or avoid caffeine intake after 3 pm or 5 hours before going to bed!
Butter on bread
Spreading butter or soufflé on bread or toast is one of many people’s breakfast choices. In fact, butter contains trans fatty acids and saturated fatty acids. Excessive consumption of butter may put the body in a state of inflammation and make you feel tired easily. If combined with bad living habits (such as inactivity, disordered work and rest), it may also cause blood vessel obstruction and cardiovascular disease. Risks such as vascular disease and stroke. It is recommended to have olive oil for breakfast instead of butter or soufflé to help fight inflammation and reduce bad cholesterol in the blood.
Too much refined sugar
Refined sugar is also the culprit of chronic inflammation in the body! Being addicted to sugar for a long time will not only worsen your mood, make your skin rough, and interfere with your sleep, it will also cause your blood sugar to spike, increasing the risk of arteriosclerosis and diabetes. Guidelines published by the Taiwan Ministry of Health and Welfare recommend that daily sugar intake should account for less than 10% of total calories. Even sugars such as brown sugar and honey must be consciously controlled!
Excessive refined starch
Rice, pasta, bagels, white toast, biscuits, cakes, bread, oatmeal, etc. all fall into the category of refined starch. As for staple food refined starch, such as white rice and pasta, as long as the intake is not excessive, it will not pose a threat to health; however, daily intake of excessive refined starch, or love to eat afternoon tea snacks, neglecting the intake of other nutrients, can easily increase blood sugar fluctuations. , increase the risk of obesity and diabetes, and also cause inflammation in the body and affect thoughts. It is recommended that while reducing the intake of desserts, you can also replace staple foods such as white rice with brown rice or buckwheat, which is more beneficial to health.
Love to eat processed meat
Processed meats such as ham, sausages, bacon, and steaks can be found everywhere in Taiwan’s breakfast restaurants and buffets, especially those who eat out are more likely to come into contact with these foods. However, processed meats are high in salt and fat, which can easily increase the risk of hypertension and hyperlipidemia. It is recommended that those who eat out or work at home should eat more vegetables and less processed meat. They can also add potassium-containing foods to their daily diet to promote the balance of sodium and potassium in the body.
Don’t drink soup when eating noodles
The broth in noodle soups is usually seasoned, so the sodium content is higher, and ramen noodles in particular are more likely to have higher sodium levels. High sodium not only easily causes high blood pressure! Some studies have pointed out that an excessively high-sodium diet may also affect brain blood flow and lead to cognitive decline. Therefore, it is recommended that when enjoying noodle soup, it is best not to finish the soup and only taste it briefly.
Based on the above, if you can improve the eating habits of these 6 NGs in your daily life, it will help keep your brain healthy, give you a clearer brain, and make you more energetic every day. In addition, combined with moderate exercise and a normal schedule, these are also key measures to refresh your mind!
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