Give your brain high-quality fuel

Your brain is fuelled with the same food as your muscles. What you eat has an enormous impact on your cognitive functioning.

• Cut down on refined sugars as it decreases alertness. Aim for sustained energy levels throughout the day.
• Plan your meals in advance. If you wait until you're hungry, you're already low on energy and willpower and will reach for a quick energy boost in the form of sugar.
• Don't skip breakfast. Without it, you may likely crash in the middle of the morning. Eat more eggs, yogurt, and oatmeal to sustain your energy levels until lunch.
• Snack mid-morning and mid-afternoon to give your body consistent fuel.
• Stay hydrated with water. Mild hydration can negatively impact cognitive performance.
• Listen to your body to figure out what makes you feel best. The same nutrition advice won't work for everyone.