Feed Your Mind...

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And The Rest Will Follow

Some of the basic habits for keeping a clear, energized brain are just common sense – others are a little harder to follow.
Give your mind a quick evaluation as you’re reading this – does it feel sharp, alert and ready for anything? Or fogged, muzzy and craving caffeine?
You might be dragging on a cigarette or pounding your third coffee of the morning as you read these words, and if you are, then your mind probably isn’t operating at its full potential. So let’s look at your day and see what small changes you can make to get your brain back on track.

Start off the day right-

How does everyone’s day begin? With waking up, of course! It’s the simplest activity yet can be the most gruelling if you don’t feel ready for it. Falling victim to late night film marathons, or being out on the booze til the early hours of the morning, are activities best saved for special occasions, or at least the odd weekend.
If you want to arrive at work feeling fresh and ready for the day, then getting enough sleep (7- 9 hours) is an unavoidable priority. Sleep is what allows your body to repair and renew itself, and your mind to rest and clear itself. Sleep is the miracle worker that no vitamin, face cream or special make-up can replace. Be disciplined; give yourself a bedtime and stick to it. Don’t watch TV or go on the computer near to bedtime – it’s too stimulating. Reading or a relaxing bath are the best way to go, and leave off on the coffee, tea or alcohol for a few hours before bedtime; they are all notorious sleep disturbers.
Once you get up in the morning, do you take time to prepare a nutritious breakfast and eat it leisurely, or do you chug a cup of coffee whilst rushing around the house and slam out of the door still pouring it down your throat? If the latter, don’t be surprised if your brain is already fried by 10:30am. Give yourself adequate time to get ready in the morning – if it means making your lunch or having your outfit ready the night before, do so. Then take the time to literally ‘feed your brain’ with a healthy breakfast that includes fruit, dairy and some form of wholegrain. Toast, low-sugar cereal and juice will set you up nicely. If you must have a coffee try to make it a decaff – but herbal or fruit teas are a much better hot drink to gently usher in the day. You may think coffee gives you energy, but what it actually does is pick you up, then push you off a cliff. The intense caffeine high is followed by a gruelling crash, making your day a crazed zig-zag of energy peaks and troughs. This will leave your mind feeling fuzzed, groggy and preoccupied with where the next cup of java is coming from. For a clear mind, try to kick the caffeine addiction, or at least cut down as much as you can.

Take time to exercise-

Now you’re well-fed and out of the house, how do you get to work? Do you slump on in your car with hundreds of other bored commuters, or sit in traffic jams breathing in fumes and screaming at other motorists? As you might guess, neither of these options are going to help you achieve the fresh, alert brain that you need for your day ahead. The stress of late trains and motorway collisions will leave you feeling worn out with tension before you even hit the workplace, and they’re not doing your waistline any good either. Wherever possible, walking or cycling to work are a fantastic way to get fit, help the environment, and avoid the pitfalls of trains, buses and cars. Exercise is key for a healthy body and a happy mind. If you really can’t ditch the car for work, consider taking up exercise in the evenings and at weekends – it will keep your body toned, fit and healthy, and your mind sharp.
If you do a sedentary (sitting-down) job, it’s crucial to make sure you get adequate exercise outside work, and also to keep an eye on what you eat. Constant snacking can make hours in the office go by a little faster, but hitting the vending machine for sweets, chocolate and crisps will leave your body sluggish and your brain undernourished. Junk food contains little in the way of helpful nutrients, and much in the way of ‘empty calories’. They may give you a brief sugar high, but the energy crash will follow, accompanied by weight gain, bad skin and a cloudy head. Snack on fruit, veg, nuts and seeds when you want to nibble – these will release energy slowly throughout the day and feed your brain nicely. Similarly, make sure your lunch is something you prepare carefully rather than an afterthought grabbed from the petrol station. Make your own sandwiches rather than paying out for pre-made ones, which are often full of hidden fat and sugar. Get plenty of fruit, some dairy in the shape of low-fat yoghurts, and if you can’t live without crisps, choose low-fat options made with sunflower oil. Avoid sugary fizzy drinks which will, again, give you the caffeine crash, and instead drink pure fruit juices or just good old H2O.

Relax and wind down-

Once you’re home from work, you might think that your responsibility to be ‘good’ ends there, and it’s time to crash in front of the TV with a cigarette/beer/giant bar of chocolate. Instead, make sure your evening includes some exercise, some healthy food, some brain stimulation, and a relaxing winding-down routine. Everyone’s heard the phrase that ‘TV rots the brain’, yet it’s so easy to remain glued to it. Ring the changes – try reading, crosswords, Sudoku, or listening to music. Try to wean your brain off relying on the gogglebox, and make it try something new. If you’re feeling particularly stale, trying to learn an instrument, a new language, or taking up an evening class will give your brain some new exercise. Also, simply interacting with other people is a tonic for the mind and soul, so pick up the phone and catch up with a friend, meet up with someone you haven’t seen in a while, or have some quality chat with your partner. There’s a whole world outside of TV, and your brain will thank you for discovering it!
The evenings can also be a time when people head for the drinks cabinet to take the edge off a tough day. Drinking a glass of red wine each day is actually encouraged by some health professionals, as it helps lower cholesterol and maintain a healthy heart. However, alcohol has to be respected for what it is; a drug, and a potent one at that. Excessive alcohol consumption is the enemy of health, and it’s also a great way to fog up your brain til you can’t remember your own name. Consume alcohol responsibly, and where you feel you can do without it, then you’re best leaving it out altogether.
Making the lifestyle changes needed for a healthy, clear mind might be tough at first, but in the long run you will feel so much better that it will be completely worth it. Start small by introducing changes gradually, and work your way up. By treating your body and mind like the temple they are – rather than like a trash can! – you’ll be a calmer, happier person.

by Catherine Scott