How can you elevate your success for cognitive performance?

Find out 6 easy ways you can adjust your nutrition to include better performance in every area of your life!

Negative Effects of Ultra-Processed Foods

Ultra-Processed foods can affect cognitive performance. Australian researchers say ultra-processed foods can negatively impact cognitive functions.

A new study published in the European Journal of Nutrition suggests that consuming ultra-processed foods may have a negative impact on cognitive performance in older adults.

The researchers from Australia conducting the study told Healthline they defined ultra-processed foods as those that undergo “several industrial processes that can’t be reproduced at home.” They noted that these items contain little to no whole foods and typically include flavourings, colourings, emulsifiers, and other cosmetic additives. Examples include packaged snacks, chocolates, breakfast cereals, and pre-prepared dishes such as pies, pasta, and pizza.

Their research is in line with another new study published in the journal Neurology that reports that people who consume high amounts of ultra-processed foods such as sodas, chips, and cookies may have a higher risk of developing dementia.

Mediterranean Diet Benefits

Follow a Mediterranean Diet style. It contains a high proportion of foods with anti-inflammatory and antioxidant properties, that are associated with a reduced risk of age-associated cognitive decline and dementia.

This is supported by Barbara Cardoso, Ph.D., lead author of the study and a senior lecturer in nutrition, dietetics, and food at Monash University in Melbourne, Australia.

Elevate Success Nutrition Tips Include….

Drink plenty of water

Are you getting enough water? Measuring is the key to success. I use a large water bottle and aim to fill it up 4 times during the day. Tea’s or coffee’s are classed as extra and this is the bare minimum target I give myself.

Olive Oils, Nuts & Seeds

Sometimes it’s easier to think of snacking on crisps, fruit or sweets. However, try to incorporate this healthy snack into three of your snack per week. Not only will it help you feel fuller for longer, but it will also help your focus, concentration and mood. Try adding nuts and seeds to a salad to mix things up too!

Eat a Variety of Fruit 7 Veg

This is easier done when you plan it into your meals and snacks before you go to the supermarket. I over did the fruit and veg in the supermarket which meant there was a variety of options in the day for me to snack on. It also meant I gave myself extra choices. As a crisps lover, I gave myself a chance to eat watermelon instead because I knew, if I didn’t eat it, it would go bad. This is great to understand what your body needs versus your habits.

Add more Veggies

This is super easy when you can make a salad full of roasted veg. Add more to a curry or simply incorporate it into a snack. I’ve even seen avocados and banana’s added to muffin recipes, so the only limitations are your imagination.

Choose Fish or Poultry over Red Meat

If you are a veggie, this counts as adding more protein to your meals. For those who eat fish or meat, well this is pretty self explanatory 😉

Adding Whole Grains to your meals

It’s easy to do what you’ve always done because then you will get the same results you’ve always got. How about listening to your body, does it need extra carbs during the time of the month? What if you added whole grain toast to your breakfast instead of a bowl of cereal? Have you tried getting seeded bread, rolls or wraps instead? Try the variety and see what your preference is.

Check out the first Anti-Inflammatory Food suggestions &

Download here for free: Anti-Inflammatory Food Tips

Hope these tips and suggestions help. If they did, comment below and feel free to share with a friend 🙂

Tuls