I have just read a concise, useful document from James Hewitt, Performance Coach which can be downloaded in full using the link below. I have summarised 5 key points that you might find useful but I encourage you to download and read the full document if you want to improve cognitive function and performance !!
Tip 1 – Nature & Cognitive Performance
Spend 15-55 mins each day outside as studies have shown that visualising natural images (trees/grass/sea) have been shown to restore attention and improve motivation.
If you can’t get outside then look outside through a window at natural images and this can also help
Tip 2 – Nutrition & Cognitive Performance
Consider ingesting 10g of nuts and seeds, omega fish oils and nutritionally dense foods each day to reduce risk of cognitive decline
There has been no diet (vegetarian/vegan/plant based/keto,etc) which has been shown to offer benefits for cognitive performance and brain function.
Tip 3 – Caffeine & Cognitive Performance
Caffeine ingestion is very well studied and has significant benefits (and drawbacks) on cognitive function, alertness and reaction time.
Don’t drink caffeine past lunchtime as it can impair sleep
1 double expresso is sufficient to gain the effects you desire – more isn’t better !!
Tip 4 – Napping & Cognitive Performance
After being awake for 17-19 hours your reaction time can decrease by 50% which is worse than having a blood alcohol level high enough to be arrested for drink-driving !!!
Consider 10-20 mins nap to restore cognitive function and alertness
Try a Nappuccino – have a coffee just as you are about to nap and the effects of caffeine ingestion will kick in around 20-30 mins later and reduce post-nap sluggishness !!
Tip 5 – Exercise & Cognitive Performance
Exercise has been well demonstrated to reduce anxiety, improve depressive mood states, improve confidence, enhance emotional stability and enhance memory and cognitive function.
As little as 20-30 mins of moderate intensity exercise is enough to incur these benefits
taken from James Hewitt, Performance Specialist