LISA HENDERSON, MS, RDN

Nutrition for Cognition: keeping employees energetic, focused and productive

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Blog post:  9/2/17

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Did you know that there are simple nutrition strategies which can support the cognitive function of your employees and boost their energy, focus and productivity throughout the day?  Three key ways to do this are with:  hydration, omega 3 fatty acids and protein.  First, we’ll start with hydration.

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Water has many different roles in the body—it’s involved in chemical reactions, and is involved in regulating body temperature.  It is also a major component of your blood—blood is actually 90% water.  Oxygen and nutrients are delivered throughout the body and the brain through the bloodstream. If you’re mildly dehydrated, the volume of your blood decreases, causing it to be less efficient at delivering this critical nourishment.  Research has shown that this can decrease attention, impact short-term memory, fine motor skills and cause fatigue.  So, it’s crucial that employees stay hydrated throughout the day.  Their individual needs can vary depending on their physical activity, diet and weather conditions.  However, a good rule of thumb is to get around 64–96 fluid ounces of water from beverages each day.  Fruit and vegetables are also high in water content and can help meet fluid needs.  Some of the best beverages to stay hydrated are:  filtered water, sparkling water, herbal tea and coconut water, especially those without added sugar.  For those that don’t like the taste of plain water, they can improve flavor by adding a squeeze of lemon juice or a splash of fruit juice.

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Another major factor in cognitive health is omega 3 fatty acids.  Omega 3s are essential polyunsaturated fats and there are 2 types:  EPA/DHA and ALA.  First, we’ll discuss EPA/DHA.

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EPA has an anti-inflammatory effect which is beneficial for our blood vessels and can improve cardiovascular health.  DHA has beneficial effects on cognitive function.  They’re good pals who tend to stick together and they’re often found in cold water fatty fish and algae.  Some great sources of EPA/DHA are:  wild salmon, sardines, trout, mussels and lean grass-fed beef.  The reason wild salmon and grass-fed beef tend to be higher than their conventional, farmed counterparts is because their diet includes plants (algae, grass) which contain omega 3s.

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The plant form of omega 3 fats is ALA (alpha linolenic acid).  One of the main roles for ALA is to provide energy for our cells.  And, a small amount of ALA can convert into EPA/DHA during metabolism.  A small amount of ALA is found in a variety of foods, however ALA superstars include:  walnuts, flaxseeds, chia seeds and canola oil.  Offering walnuts as snacks in the lunchroom or at meetings can boost brain power and be a good alternative to chips or donuts.  Also, walnuts are great additions to oatmeal and salads.  Flaxseeds can become rancid at room temperature, so a good strategy is to buy smaller amounts of ground flaxseed and keep it refrigerated.  They can also be found in the bulk bins at natural food stores and can be ground at home in a spare coffee grinder.  They have a nutty taste and adding them to oatmeal, smoothies or baked goods is a delicious, healthy way to start the day.

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Finally, there are good reasons why protein is considered “brain food”.  Getting sufficient protein throughout the day provides balanced energy.  This is because including protein with a meal or snack helps to balance blood sugar and slow digestion, ensuring a steady, even flow of energy throughout the workday.  Also, protein breaks down to amino acids in the body and some of these are responsible for producing important neurotransmitters that affect mood, sense of pleasure and attention.

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High-quality plant sources of protein include:  beans, lentils, edamame (shelled soybeans), tofu, tempeh, nuts, seeds and nut butters.  Vegetarian chili or lentil soup would be a great choice for a company potluck (especially on a cold winter day!), and also provide an appealing option for vegetarian employees.  Good animal sources of protein include lean meat and poultry, fish/seafood, eggs and low-fat dairy products.

 

Practical tips:

• Keep plain Greek yogurt and berries or bananas on hand in the break room fridge so employees can grab a quick healthy snack when energy is lagging.

• Nuts, sunflower seeds and natural peanut butter with whole grain crackers are also great snack options that employees can grab to keep them going.

• Have filtered water stations (with cold and hot water) readily available. Stock the company fridge with sparkling water. Offer an appealing variety of teas.

 

Providing powerful sources of nutrition and hydration that support cognitive health will keep your employees happy and naturally energetic, focused and productive.