You are what you eat. Yeah it’s a cliche, but it’s a good one. We all know the importance of a balanced diet, eating a good meal, watching portions and all the other stuff that’s drilled into us at school or through the media. Of course whether or not we follow this advice is a whole other story. Some foods are great brain foods while others help to fuel the body. Which foods are best for writers? I decided to do a little research.
This is in no way a scientific study, but from what I could gather the following foods help to stimulate the brain and keep you going throughout the day.
- Blueberries – Blueberries are filled with rich anti-oxidants. A diet rich in blueberries leads to a better memory and better motor skills and coordination.
- Omega-3 Rich foods such as salmon and sardines – I don’t like fish or sea food and getting me to eat these is like pulling teeth. I should though because the Omega-3 foods stimulate the brain and help keep a positive outlook. Studies show a diet rich in Omega-3′s helps to ward off Alzheimer’s.
- Spinach – Great for the central nervous system and good all around brain food.
- Nuts – A daily handful of nuts is a not only a great protein booster but also a great brain booster. Take some when you feel yourself struggling and see what I mean.
- Citrus fruits - Not only do fruits give you the right kind of sugar for energy and fuel but colorful fruits are excellent sources of antioxidants and powerful brain food.
- Dark chocolate – Yes. I’m giving you permission…in moderation. Dark chocolate also is an antioxidant. Plus it increases focus and stimulation. Dark chocolate also helps to fight age related brain symptoms.
- Water – Your brain won’t function properly if it’s dehydrated. 8 to 10 glasses a day, at least.
- Avocado - Avocados stimulate blood flow to the brain. They’re do have fat in them, but it’s not the bad kind of fat.
- Whole grains - Promote good heart and blood health. Your grains keep the heart pumping and keep you going. Plus they stimulate the blood flow to the brain.
- Eggs – Help with the production of memory stem cells…and every writer needs a sharp memory.
With our busy schedules it’s hard to make sure we eat properly and get enough exercise. As writers, don’t we owe it to ourselves – and our readers – to make sure everything is in good working order?
What do you do to promote good brain and body health?
Whole grains, water and eggs (whites) are three of the foods above that really, really help me stay energized through the day.
That, and daily exercise. I’m just back from a 1.5-hour cardio/core class and am ready to attack my work!
Great post Deb. Often on writer’s forums, there will be one forum for writing goals and another for physical goals. I always think that is backwards. What we do with our bodies physically affects our writing. And of course, exercise is included. Simply going for a walk increases blood flow to our brain and improves function. Anyway- great post! ~Karen
PS The only part I didn’t understand was the one about dark chocolate, “Dark chocolate helps to find age related brain systems.”
I practice total body wellness in fact that’s what I write about.
I eat whole foods (as close to the natural food source as possible.) My diet is high in fiber. I make sure I eat lots of fresh fruits and vegetables daily. The days when my schedule is extremely busy I juice or make fruit smoothies. I also make meals in advance.
Exercise is part of my daily lifestyle. It’s not an option it’s a requirement. Stress is kept at a minimum.
The results?
I rarely get sick and when I’ve had the symptoms of a cold I was able to effectively stop them by upping my intake of healing foods like garlic, ginger, echinacea. I always had a lot of energy but that has increased.
I make and sell my beauty products. I don’t use chemicals in my house many of the chemicals used in products, and some of our “foods” have awful side effects.
@Karen-bob – it was a typo. Sorry ’bout that.
I went vegan about 3 years ago, and my immune system and alertness have noticeably improved. I also like to break up my day with walks.
@Amanda,
I’m vegan also. I’ve been veggie for sixteen years.
One of the great things about drinking water regularly is not only does it flush out your system, but it does help regulate weight, and with most writers (myself included) sitting on our butts for a good portion of the day, staring at a computer screen, that helps us lose, or at the very least, maintain our weight.
Twinings Prince of Wales tea. It’s just about all I eat anymore.
Seriously, a cup of good tea makes all the difference in my ability to think.
Non-fish Omega 3 sources include flax seed (I toss a handful of flax seeds in my smoothie every morning) and walnuts.
Hello everyone,
And Deb, you are doing a great work btw 
been lurking for a while and I finally decided to comment
Since I started freelancing I have noticed my behind is getting bigger… and my neck and back hurts… weight is not much of an issue since I was always slim, but after the Christmas period I just wanted to cleanse myself with a fast… tssss
But it works for her…
I did drink plenty of water and juices, and all was good until 6pm when I was ravenous and my head started to hurt. But I did feel a bit better, I mean the amount of food and cakes I have eaten was obscene (I love to bake
I dont know if I’d be able to go vegan, I have a friend who went macrobiotic and after eating her food for 6 days I thought I was going to start to sprout
I agree with Amanda, its good to go for walks I like to do it first thing in the morning, I feel my circulation is better… I also started with Pilates, because it makes me feel loads better especially the stretching part… I feel that is most important for me and it does have an effect as before I would wake up and stretch and everything would start to crack… well the cracks are down to a minimum
I am all about Vitamin C. It is amazing what drinking a glass of orange juice does for my energy and focus.
I’m feeling a whole lot better about that dark chocolate bar with blueberries I cracked open last night. Thanks for the interesting topic!
I eat a lot of fruits because I need all the energy I can get. Plus, I try to limit my coffee and soda intake. I have a bad habit of grabbing a Coke whenever I’m feeling sluggish or drain.
Sounds like a piece of whole grain toast with some blueberry jam and a side order of Hershey’s dark chocolate is in order!!
Deb – Who knows? Maybe dark chocolate *can* help you find age brain related systems! If I could find a brain related system to keep myself more organized at my age , I’d eat a pound of chocolate a day
Sometimes, typos make life more fun…..
I like going for a walk after lunch; it clears my head and helps me to think clearly. I’m starting to go back to the gym again, too. I got the all-clear to start going now that my wrist has fully healed. Just as well, I need to get away from the Body by Chocolate thing I was working on before Christmas…
Unfortunately, I eat TOO much chocolates. I do drink supplements: vitamins C and E as well as glutathione capsules.
PS: Deb, thanks for rescuing my comments from your spam folder
I appreciate you taking the time to do so.
Erik is correct about the tea. I was surprised it wasn’t on the list. In fact it has all the good stuff that is in chocolate and orange juice but in more quantities to make it the ideal brain beverage. I just spent the better part of the week studying teas and I’m sure you don’t want me to talk about catechins and amino acids…okay maybe just a little.
The caffeine in tea coupled with the amino acid theanine increases your alpha brain-wave activity…so you can focus more!
I think it’s all about knowing your own body as well. I know that at any given time, I’m probably low in B-vitamins and iron, so I stock up on foods rich in that. I also eat a banana before I work out or play a wind instrument (I’m a musician as well…), because it helps prevent dry mouth (or so I hear). I’m like Erin with the Vit-C, but only because my homestead is teaming with disease.
Hmm, I like the advice about the dark chocolate. Looks like I’ll be stocking up on some Lindt bars in the future…
I love this post! Thank you for reminding us to take care of ourselves. I posted a blueberry-avocado smoothie on my blog. It’s adapted from an avocado.org recipe. Trust me, if you like smoothies, you will LOVE this drink. Adding flax seed would take care of three of the major brain foods. I make this every morning for myself and my toddler.
Now, if I can just motivate myself for a long morning walk in the mornings!
To quote a great mind, “C is for coookie, and that’s good enough for me.”
On a more serious side, I am a big spinach fan. Oatmeal is good, too, in terms of fiber and overall health.
I do drink coffee, but usually only one huge cup in the morning. Long days means a second cup late. By cutting pop, I cut out a lot of indigestion problems.
Jodee’s exercise suggestion is good, too. In decent weather, I take 15 minute leisurely walks to clear my head. I bought a treadmill for inclement weather. Have a TV in front of it so workout doesn’t get too boring. One comedian said a treadmill workout was too much like life, without the TV, it probably is.
I love your suggestions! I’m a registered dietitian and health coach plus a freelance writer. I’m often asked to come up with similar lists, and you hit the big nutrients right on the head. Thanks for reminding us of the importance of good nutrition.
Phil- “cookie cookie cookie starts with C!”
That said, do not read #4 if your mind is not pure… I really need a warning before reading these kinds of things.
WordVixen –
LOL. And she used the word “handful” in the same line item. SO not a good combination for dirty minds. ;o)
However, Deb is right about the nuts. Another benefit is that a couple of ounces of nuts (avoiding the word “handful” now, hoping to rescue my mind from the gutter) gets rid of the munchies. I get the munchies a lot when I’m working, so I need all the help I can get!
As for exercise, I do laundry during the day. Running up and down the stairs several times a day keeps me alert.
)
Katherine- I think “handful” is what tipped the scale for me. Now I can’t read that item at all without losing it.
I agree though, nuts are excellent for brain power, and reducing cravings (at least for me).
I don’t exercise much, but I’ve been working on increasing my intake of whole grains, vegetables, and fish. And I’m trying to remember to add a little walnut oil to my olive oil when I cook since it’s cheaper than cans/bags of nuts. Still trying to work flax seeds in, but I’m using flax seed oil supplements in the mean time.
I once had just whole grains and protein for one meal a day for a week. I couldn’t stand the taste and texture (still working on perfecting my methods), but I’ve never had so much energy!