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Brain food: power for your grey cells

It’s obvious that your body needs a regular supply of nutrients to keep it working properly – but so does your brain. Did you know that the brain alone uses about 20% of the all nutrients supplied to the body? So it’s no wonder that many people struggle with concentration difficulties, stress and fatigue.

To ensure that your brain doesn’t run out of power, you need a balanced diet containing the right balance of carbohydrates, proteins, fats and liquids. This will not only keep you fit for work but also boost your wellbeing.

Six tips for more power

If you want to stay fit and alert, it’s best to eat five meals at intervals during the day.
Start the day with a breakfast that includes muesli or wholemeal bread and jam with orange juice. In the morning your energy reserves are at their lowest and your brain needs food to get started. If you find you can’t eat in the morning, you could try making a fresh smoothie and taking it to work with you.

Avoid rich or fatty meals. They will only make you dull and tired because your digestive system will need almost all the energy they provide to digest them. Protein-rich, low-fat dishes, on the other hand, keep you alert, are easy to digest and keep your blood sugar level constant. This also means that they will not cause a sudden performance slump.

If you fancy a snack between main meals, try fresh or dried fruit, nuts, buttermilk, quark, yoghurt, wholemeal bread or crispbread.


You should aim to drink 1.5 to 2.5 litres of water or unsweetened tea per day. Staying hydrated means that nutrients are transported efficiently around the body so that the brain gets all the blood – and hence oxygen – that it needs. Low fluid levels can lead to headaches, concentration problems and tiredness.
Take regular short breaks. Take some exercise in the fresh air to "cool your head" and re-energise.
Drugs that are intended to boost concentration, alertness and memory can be harmful to your health because some of their active components can cause dependency. So it’s best to leave them to one side!