Nutrition for Peak Energy, Physical Health & Cognitive Performance

What we eat has a profound impact on not just our physical health and vitality, but our mental energy levels and cognitive abilities as well.

To perform at our peak mentally and maintain razor-sharp focus and concentration, we need to fuel our bodies and brains with the right nutritional building blocks.

The good news is that by making some simple, mindful dietary adjustments, we can experience a remarkable upswing in energy, attention span, physical health, memory, and brainpower.

As the famous anonymous quote reminds us,

"You are what you eat, so don't be fast, cheap, easy or fake."

What we physically consume plays a huge part into how we think and feel on a daily basis

Here are three key nutritional areas to focus on:

• Complex Carbohydrates

While simple, refined carbs like sugar, white bread and pasta can provide an energy spike followed by an inevitable crash, complex carbs like whole grains, fruits, veggies and legumes nourish the brain with a steady supply of glucose. This helps sustain even energy and focus levels throughout the day.

Here are some examples of complex carbohydrates that can provide a steady supply of energy:

• Whole grains like oats, brown rice, quinoa, barley, whole wheat bread and pasta

• Legumes such as lentils, black beans, kidney beans, chickpeas

• Starchy vegetables like sweet potatoes, corn, peas

• Fruits like apples, bananas, berries

• Nuts and seeds like almonds, walnuts, flaxseeds, chia seeds

Complex carbs are rich in fibre, which slows the breakdown and absorption of sugars into the bloodstream. This prevents spikes and crashes in energy and blood sugar levels.

Some specific examples of complex carb foods include:

• Steel-cut or old-fashioned oatmeal

• Quinoa salads

• Lentil or bean-based soups and stews

• Sweet potato fries or baked sweet potatoes

• Whole grain breads like 100% whole wheat or sprouted grain

• Brown rice or wild rice dishes

• Trail mixes with nuts, seeds and dried fruit

• Fresh fruit like apples or berries with nut butter

The key is choosing minimally processed, high-fibre carb sources over refined, sugary options. Complex carbs provide longer-lasting energy and nutrient density.

Hawaiian Poke Bowls are my absolutely favourite. They are so colourful and check all the boxes for a balanced meal

• Omega-3 Fatty Acids

Foods rich in omega-3s like fatty fish, walnuts, flax and chia seeds are essential for healthy brain function. Omega-3s build and repair brain cells while reducing inflammation that impairs cognition. They've been shown to boost mood, memory and critical thinking skills.

Some examples of foods rich in omega-3 fatty acids are:

• Fatty fish: Salmon, mackerel, tuna, herring, sardines

• Fish oil supplements

• Walnuts and walnut oil

• Flaxseeds and flaxseed oil

• Chia seeds

• Canola oil

• Soybeans and soybean oil

• Edamame

• Egg yolks (especially from pasture-raised hens)

• Seaweed and algae like nori, spirulina, chlorella

• Acai berries

• Brussels sprouts

• Kidney beans

• Grass-fed beef and lamb

• Omega-3 fortified foods like eggs, milk, yogurt, juices

The most potent sources of omega-3s are fatty cold-water fish like salmon, mackerel, and sardines. Their omega-3s come primarily in the form of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) - the most bioavailable forms for the body.

Plant sources like walnuts, flaxseeds, and chia provide ALA (alpha-linolenic acid) which must be converted into EPA/DHA in the body. While an excellent addition to the diet, these plant omega-3s are less efficiently utilised than the animal-based forms.

Fruit on toast is a delicious way to eat them. Add honey, chia seed, walnuts or dark chocolate as toppings. Mmmmmm!

• Antioxidants

Colourful fruits and veggies are packed with antioxidants that protect brain cells from damage by counteracting free radicals and oxidative stress. Antioxidant-rich berries, leafy greens, nuts and seeds are nutritional superstars for sharpening focus and slowing cognitive decline.

Foods rich in antioxidants:

Berries

• Blueberries

• Raspberries

• Blackberries

• Strawberries

• Goji berries

Vegetables

• Kale

• Spinach

• Beetroots

• Broccoli

• Artichokes

• Sweet potatoes

Fruits

• Oranges

• Grapefruits

• Pomegranates

• Guavas

• Mangoes

• Avocados

Nuts and Seeds

• Walnuts

• Almonds

• Pistachios

• Chia seeds

• Flaxseeds

Herbs and Spices

• Turmeric

• Ginger

• Cinnamon

• Oregano

• Basil

• Parsley

Beverages

• Green tea

• Matcha tea

• Coffee (in moderation)

• Red wine (in moderation)

These antioxidant-rich foods help neutralise free radicals and reduce oxidative stress in the body, providing protective benefits for the brain and overall health.

In addition to loading up on these brain-boosting food groups, it's also crucial to stay hydrated by drinking lots of water, get adequate sleep to allow the brain to recharge, and manage stress through meditation, yoga, or other mindfulness practices.

With the right dietary plan and lifestyle habits, we can ensure our cognitive capabilities are firing on all cylinders - powering us through our days with sustained energy, heightened concentration, and peak mental performance. After all, when our nutritional intake is optimised to nourish the brain, the sky's the limit for what we can achieve intellectually and creatively.