Whether at work or at school, people need to focus and concentrate on what they are doing in the moment, but sometimes they may feel overwhelmed, as if their attention is hard to sustain. Experts say that diet can affect attention. If you want to improve your focus, it’s important to avoid consuming certain foods.
According to a report by The Huffington Post, anxiety, depression, lack of sleep, and boredom can all lead to a lack of concentration. However, diet can also play a role.
American registered dietitian Yaa Boakye says when discussing the relationship between food and attention, it’s important to remember that each person reacts differently to food and may have underlying health issues.
Here are some foods and drinks mentioned by experts that can affect attention. If you need to concentrate, it’s best to avoid consuming them:
Neurologist Arif Dalvi points out that simple carbohydrates like white bread can cause spikes in blood sugar levels, making it difficult to focus.
Boakye explains that both high and low blood sugar levels can lead to difficulty in maintaining focus. While glucose, a type of carbohydrate, can provide energy to brain cells, rapid absorption of glucose into the bloodstream (which happens when you eat foods like white bread) can cause an imbalance in blood sugar, making it challenging to concentrate.
She adds that pairing pastries and white bread with healthy fats and proteins (such as avocado and smoked salmon) can help mitigate the extreme effects of simple carbohydrates on blood sugar.
Registered dietitian Claire Rifkin states that sugary drinks like soda and juice can cause a rapid increase and subsequent drop in blood sugar levels. Although these drinks initially provide a large amount of glucose to the brain, theoretically enhancing attention, the subsequent drop in blood sugar cancels out this temporary benefit, making it harder for people to focus.
Dalvi also emphasizes the importance of staying hydrated. Water makes up 75% of brain mass. Dehydration can cause an imbalance in electrolytes in your body, including those in the brain, leading to issues with attention. Even a 2% dehydration can negatively impact brain function.
While coffee can provide a boost, Dalvi notes that its effects follow a U-shaped curve. Drinking a small amount can increase alertness, but continued consumption can lead to diminished effects, causing feelings of anxiety.
Boakye mentions that the impact of caffeine varies from person to person. Some individuals may feel jittery and find it hard to focus even with a small amount of caffeine.
Dalvi states that very salty foods like french fries and potato chips can also disrupt attention. These foods can lead to an imbalance in electrolytes, causing inflammation in the brain which interferes with short-term memory and attention.
To prevent this, daily sodium intake should ideally be less than 3,400 milligrams. Be mindful that sodium may be hidden in unexpected sources such as salad dressings, seasonings, and processed cheese.
Consuming foods that you are intolerant or highly sensitive to can cause gastrointestinal discomfort and consequently disrupt your attention. Internal medicine physician Kevin Cooke tells The Huffington Post that dairy is a common culprit.
He explains that individuals who cannot fully digest dairy may experience inflammation when consuming dairy products. This inflammation can affect cognitive function, leading to lack of focus, forgetfulness, and confusion.
Regarding the impact of diet on mental capacity, Rifkin and Boakye both emphasize the importance of maintaining a balanced diet. This helps prevent fluctuations in blood sugar levels and ensures that the brain has sufficient nutrients to function properly.
Dalvi adds that brain cells need energy to function, just like other parts of the body. When you lack proper nutrition, it becomes challenging to maintain focus. Therefore, if you’re hungry, go ahead and eat! Just make sure the food isn’t high in sugar or salt, or likely to cause gastrointestinal discomfort.
In addition to diet, you can also improve attention through music. Harvard University psychiatrist and brain researcher Srini Pillay previously mentioned that listening to familiar music can help enhance attention and focus on the task at hand.
Previous reports by Epoch Times have also highlighted this topic.