Category: Brain Power

The Anti-Stress Diet Tips

If you suffer from stress or often, long and intensive sports you need more nutrients. Often you are inclined to grab a bar of chocolate or bag of chips, but fat and fast sugars are just a quick fix that only makes things more confused, making you feel even more restless. [what causes of brain fog?] Do your body and mind a favor and go for an anti-stress diet with good fats, proteins and complex carbohydrates.

If you are stressed or train intensively, your body produces the stress hormone cortisol. Cortisol ensures that the concentration of glucose in your blood increases so that more energy is released. If you are exposed to this hormone too often and for too long, your immune system can be disturbed, you have a greater chance of getting injured and you make belly fat faster.

The impact of low carb and low fat diets

Some diets can also make you feel stressed. Carbohydrates are converted into glucose, the number one feed for your brain. If you scrape all carbohydrates you can get concentration problems and feel exhausted. In addition, carbohydrates give your serotin level, the feel-good hormone, a boost. If you ban all fats, your digestion and blood sugar levels will be disrupted and you may experience mood swings .

No-stress foods

What you eat has an impact on your neurotransmitters, hormones and blood sugar, all factors that influence your stress level. An ‘anti-stress diet’ is not really a diet – in the sense of eating different or less to lose weight – but a diet with healthy foods that give your body & mind a boost in stressful periods.

These five important nutrients help you to control your stress level.

B vitamins

B vitamins release energy from food and help your brain function optimally. For example, vitamin B1 helps keep your blood sugar level balanced and vitamin B3 plays a major role in your serotine balance. Vitamin B5, vitamin B12 and folic acid help to reduce stress. Go for dishes with asparagus, leafy vegetables, broccoli, eggs, cheese, organ meats, sunflower seeds and legumes.

Omega 3

Unsaturated fats in oily fish such as sardines, herring, mackerel and salmon help prevent inflammation caused by chronic stress. Vegetarian? Chia, linseed and hemp seeds are good vegetable sources.


Magnesium is also called the anti-stress mineral. Your magnesium reserves decrease quickly during stressful periods. Even when you exercise intensively you lose a lot of magnesium through sweat. A magnesium deficiency makes you more sensitive to stress. It is therefore important to keep your stock up to date. Magnesium is found in leafy vegetables such as spinach and kale, whole grain cereals, bananas, avocados, nuts (almonds, cashews and pecans), sunflower and pumpkin seeds, raw cocoa and fatty fish.


Zinc helps you to recover if your immune system has been hit by stress. Put shellfish, beef and spinach on the menu more often. Zinc is also found in pumpkin seeds, cashews and raw cocoa.

Vitamin D

Together with calcium, vitamin D ensures strong bones. Furthermore, vitamin D influences muscle function, it strengthens your immune system and it influences the functioning of your brain. Sunlight is the most important source of vitamin D. The body can produce vitamin D itself under the influence of sunlight in the skin. The advice is to go outside for a quarter of an hour every day between 11 a.m. and 3 p.m., it is important that your head and hands are uncovered. But you also get vitamin D by eating fatty fish and eggs.

Foods to boost memory power

One of the main criteria for Performance Food is: It has to be fast to consume. Calories are a minor matter. Of course you can also cut your own vegetables, put together your own cereal or mix a smoothie. But for that too often the time is missing in everyday life. Therefore, the dosage form of performance-enhancing foods is suitable for eating on the go.


These power berries give your memory the kick you need. Because they contain not only a concentrated load of vitamins, but are also rich in antioxidants. And it’s these antioxidants that make the berries so strong. Antioxidants are extremely important in the fight against free radicals that naturally occur daily in your body, including your brain. But before they can cause any damage, Performance Food with a large amount of antioxidants effectively counteracts the process and protects your cells from oxidative stress.

In an animal study, the University of Reading team examined the concentration-enhancing effect of a blueberry-enriched diet over 12 weeks. In fact, subjects were able to solve the tasks faster with this diet than those who ate without blueberries.

Green leafy vegetables

The darker, the better! Green leafy vegetables that include, for example, kale, spinach or lamb’s lettuce, is definitely the hero for your gray cells. Because it contains particularly high levels of zeaxanthin and lutein – both carotenoids, which have been associated with an improvement in neurocognitive function in numerous studies [4]. In addition, you will also find a lot of important vitamins and minerals in green vegetables that support your body in addition.

The vegetables are perfect as a Performance Nutrition in combination with other fresh vegetables and some olive oil as a salad in between. Through this combination with fat, all the important nutrients in your body can be absorbed. For the power that lets your mental power shoot forward.

Nuts and seeds

Another snack to learn are nuts. They contain numerous trace elements , antioxidants and valuable omega-3 fatty acids that bring great benefits to your body! In fact, it’s the omega-3 fatty acids that push your memory. The dry matter of your brain consists of about 60% percent only of fatty acids, while 30% of the essential omega-3 fatty acid DHA .

These fatty acids not only help with inflammation in your body, but also in the signal transmission between the nerve cells. This was confirmed by a clinical study by the Charité Berlin, which was able to demonstrate an improvement in human memory performance when taking omega-3 fatty acids.

A source that is rich in omega-3 fatty acids, such as nuts, should not be missing in performance food. Everything you need to know about Omega-3 fatty acids can be found here.

High quality fats

Fat is a flavor carrier and should not be missing in your Performance Nutrition. As an additional benefit they support your mental power!

The healthy fats for your brain include olive oil, MCT oils, fish that is very rich in omega-3 fatty acids (eg salmon, mackerel, herring, eel), but also different nuts and seeds. You see, the choice is big. But where are the differences?

MCT oils are a good ketogenic source of energy for the body. The contained characteristic medium-chain fatty acids can use your body as fuel. Especially your brain makes use of this power. Perfect for your rocket launch! How MCT oil helps you achieve your ambitious goals and master challenges.

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