When most of us think about the effects of our eating and lifestyle habits, we consider how certain foods help us slim down or bulk up, make us hungry for more, or leave us satisfied. But have you thought about foods and habits that fuel your brain and boost its health?<\/p>\n
The brain is a blood-, glucose-, and oxygen-hungry organ.\u00a0It requires 15% of our total cardiac output, 20% of our total oxygen consumption, and 25% of our total glucose use.<\/strong>\u00a0The circulatory system is essential to maintaining good brain function. Factors that improve blood supply help the brain; conversely, factors that impair blood flow hurt the brain.<\/p>\n The brain is also a fatty organ, meaning it\u2019s susceptible to the ravages of oxidative stress and inflammation. Food, sleep, and stress all play a role in helping or hurting the reduction of oxidative stress and inflammation. Your brain health is also linked to your overall health. And good health and leadership are connected<\/a>, too, as health is key for effective leadership.<\/p>\n So what can you start doing now to improve how you fuel your brain to improve its function?<\/p>\n All plants, including fruits, vegetables, nuts, beans, and spices, make chemical compounds that enhance a plant\u2019s ability to survive. When we consume plants, these compounds aid in combating oxidative stress and inflammation.<\/p>\n Some of the plant foods studied most for their positive effect on brain health include:<\/p>\n All of these have been shown to have beneficial effects, such as improving working memory, staving off or reversing cognitive decline, increasing neurogenesis, and\u00a0boosting the ability to manage complex learning tasks.<\/p>\n Plants are also rich in antioxidants, which help to delay or prevent certain types of damage to cells. Studies have shown that\u00a0antioxidants may help to counteract free radicals and delay and reverse some of the symptoms of aging, such as memory loss.<\/p>\n Antioxidant-rich foods include:<\/p>\n Fiber has also been shown to be helpful for brain function by helping to regulate blood glucose levels. One study found the presence of fiber in the diet is associated with higher alertness ratings and less perceived stress.<\/p>\n Foods high in fiber include:<\/p>\n As we share in the \u201cFit to Lead\u201d portion of our our Leadership at the Peak training for C-suite leaders<\/a>, eating more unprocessed, antioxidant-rich, and high-fiber foods will fuel your brain and ultimately make you healthier and more effective.<\/p>\n Similarly, the closer we can get to eating foods in their natural form, the better. Many foods today are marketed as \u201chealthy,\u201d but can actually be highly processed and not ideal for us to consume.<\/p>\n When at the grocery, try to shop along the perimeters of the store where most of the unprocessed foods are kept; the inner aisles should be shopped sparingly. When buying packaged foods, look at the ingredient list to see how many ingredients the item has and make the best choice with your diet with nutrition in mind. It\u2019s a good rule of thumb to fill your plate with as many fruits and vegetables as possible. These foods are nutrient-dense, fill you up, and will fuel your body to perform at its best.<\/p>\n Fresh fruits and veggies are great, but don\u2019t be afraid of frozen produce! It\u2019s often harvested and frozen at the peak of ripeness to maintain nutrients. They\u2019re convenient to keep on hand and can provide the base for quick and healthy meals.<\/p>\n When you eat well, you feel better, and that can have a tremendous ripple effect into other areas of your life \u2014 including work and relationships. As you begin to replace processed, less healthy foods with wholesome, nutrient-dense choices, you\u2019ll be amazed at how your mental clarity and overall outlook will improve, which are key for holistic leadership<\/a>.<\/p>\n While healthy eating is a key aspect of helping our brains function at their highest capacity, it\u2019s important to remember that there are other ways you can make time for wellness to increase your leadership potential<\/a>. A lack of exercise or sleep, or too much stress, can all contribute to worsened cognitive performance in the short term and to weaker brain health and less effective leadership in the long term.<\/p>\n The same factors that increase our risk for heart attacks \u2014 elevated cholesterol, diabetes, high blood pressure, obesity \u2014 have also been shown to increase our risk for dementia, mild cognitive impairment, and Alzheimer\u2019s disease.<\/p>\n If you focus on improving your habits in these additional areas, you can better fuel your brain health, become a more resilient leader<\/a>, and in turn boost your leadership effectiveness.<\/p>\n In our research<\/a>, we asked more than 1,500 senior leaders if they think exercise affects how they perform. About 88% of leaders said exercise \u201cclearly impacts\u201d their performance,<\/strong> and 12% said it had \u201csome\u201d impact. Nobody said it had zero impact.<\/p>\n When asked how<\/em> exercise impacts performance, respondents said it improved energy and helped with stress. Many of the responses also had to do with brain performance \u2014 clearer thinking, improved problem-solving and focus, increased alertness during the day, improved mental clarity and creativity, and better mental health were among the benefits cited.<\/p>\n People also said that exercise improved their mood, outlook, attitude, self-confidence, and sense of wellbeing.<\/p>\n You don\u2019t have to aggressively train to see cognitive benefits from exercise \u2014 even walking a few times a week can make a difference. That’s why we say a leader’s best bet is exercise<\/a>. But sessions of more than 30 minutes seem to have the most positive impact. And if you struggle to find time for exercise, remember that any<\/em> activity that you enjoy that also gets your body moving is a win-win!<\/p>\n What gets our brains into trouble is prolonged stress that\u2019s measured in days, weeks, and months, rather than minutes. Stress and burnout stem from rumination,<\/a>\u00a0the tendency to let your mind churn over and over around emotional upsets.<\/p>\n Stress and its hormonal byproducts profoundly affect the brain. Protracted elevations of cortisol \u2014 which is released by your adrenals as a stress response \u2014 are detrimental to good brain function.<\/p>\n Probably the biggest moderators of distress are control and predictability. As control goes up, perceived distress goes down \u2014 and so does cortisol. The reverse is true: as your perceived level of control goes down, the distress and cortisol go up.<\/p>\n For leaders dealing with uncertainty and anxiety<\/a>, coping strategies like mindfulness, relaxation, reframing problems and shifting toward more positive self-talk<\/a>, and clarifying areas of control are even more important. It also helps to breathe correctly. You may have heard well-intentioned suggestions to \u201cjust breathe\u201d when facing stress. But actually, you shouldn\u2019t<\/em> \u201ctake a deep breath\u201d<\/a>\u00a0when you\u2019re stressed, as in reality, your exhale matters much more than your inhale in managing stress.<\/strong><\/p>\n Like exercise, sleep can make you a stronger leader<\/a> for sure. Sleep is critical for good health, mental sharpness, and consistent energy. We can last longer and function better on no food than on no sleep.<\/p>\n Exactly how much sleep you need varies from person to person, but you\u2019ve probably heard that the sweet spot seems to be in the 7\u20138 hour range. Only about 10% of the population can function optimally on less than 7 hours.<\/p>\n Getting a solid night\u2019s sleep can certainly be an ongoing challenge with work, travel, and family demands. It can often come down to a trade-off between extra sleep and other healthy habits, but guard your sleep time as much as possible, because being tired at work is a roadblock to effective leadership<\/a>.<\/p>\n Start improving your brain function today by shifting your diet to be more plant-forward, while prioritizing other healthy lifestyle changes,<\/strong> and you\u2019ll soon find yourself showing up as your best self, delivering at peak performance, and living with greater intention both at work and at home<\/a>. You can start today by considering these questions:<\/p>\n And remember, even small adjustments to your food intake and daily routines can help you boost your brain in ways that will pay off in all areas of your life. It\u2019s all part of promoting wellbeing for yourself and others<\/a>.<\/p>\nHow to Use Food to Fuel Your Brain<\/h2>\n
Eat More Unprocessed Foods & Plant Foods<\/h3>\n
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Eat Fewer Processed Foods & Animal Products<\/h3>\n
Other Things That Fuel the Brain<\/h2>\n
3 Additional Research-Based Recommendations<\/h3>\n
1. Exercise.<\/h4>\n
2. Manage stress.<\/h4>\n
3. Sleep.<\/h4>\n
Fuel Your Brain for Better Leadership<\/h2>\n
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Ready to Take the Next Step?<\/h2>\n