Starting your day with fibre and drinking warm water before meals could be the key to boosting your ability to concentrate, a nutritionist has advised.
“Your gut is your body’s second brain, controlling your mood, energy and focus,” Deborah Grayson says. The pharmacist and nutritional therapist explained that “when your gut thrives, so do you” and it can be responsible for keeping your mind sharp and even improving your emotional resilience.
Beginning each day with a breakfast rich in fibre will help to fuel your gut microbiome, stabilise your blood sugar and curb cravings, Grayson says. This could include oats, chia seeds, a smoothie or greens. You should also consider adding fermented foods to your diet such as kefir, kimchi and sauerkraut, as they are “packed with probiotics that balance your gut and support better brain function”.
(Image: Getty Images)
Fermented foods are made by adding micro-organisms such as bacteria and yeast to a food source – a process which can add nutritional value and a longer shelf life. According to Dr David S Ludwig, a professor of nutrition at the Harvard School of Public Health, you need to be careful when looking for fermented foods as some items may actually have been pickled with vinegar and not gone through the natural fermentation process. Keep an eye out for ‘naturally fermented’ on food labels and a clear sign of fermentation is bubbles in the liquid, which Ludwig says is a sign that living organisms are in the jar.
Swapping out sweet treats for snacks like nuts or yoghurt is also beneficial, Grayson explains, as sugar feeds harmful gut bacteria that can disrupt your mood and focus. “Your gut is more powerful than you think. By nurturing it, you can unlock the energy, clarity, and resilience to make 2025 your best year yet,” she says.
(Image: Getty Images)
Your gut plays host to trillions of microbes which help you digest food, fight harmful pathogens and make important chemicals. They can also affect the way medications work and can influence your immune system, cancer risk and heart health, according to Harvard Health.
While you may not realise it, stress plays a big role in your gut health, so it is important to minimise and manage stress properly. Chronic stress can actually damage the gut lining which can lead to inflammation and poor absorption of nutrients. Grayson suggests trying yoga or breathing exercises as part of daily relaxation. “Poor digestion can lead to sugar cravings, brain fog, and fatigue – all of which sabotage your willpower,” she explains.