By Katarina Cepinova, Corporate Nutritionist
7 Top tips to achieve peak mental performance.
The 2016 Olympic Games run from 5th – 21st August 2016 in Rio de Janeiro, Brazil.
With the Olympic Games 2016 in Rio fast approaching it makes me feel all nostalgic thinking about London 2012. I was very lucky to have been selected and be part of this spectacular event as a technical official in Volleyball. The gruelling Olympic schedule was highly demanding on focus, concentration and peak performance to deliver the most spectacular event on earth. I may not have been an athlete but expectations on me as a technical official were still high, ensuring we deliver the best performance every single day.
True Olympic performance is a reflection of very hard work, preparation, focus, mental attitude and dedication to be the best you can be. It requires being able to bounce off any negative thoughts and emotions. Only a very small percentage of the world population is born with the ACTN3 ‘athletic’ gene which allows them to become the best sport person in what they do. Have you ever considered that you might secretly have this potential within you (Ref 1)?
In our daily lives we all make demanding choices, challenging steps forward and work with what life throws at us. So there may not be a sprinter or gymnast within us but we can still win through our achievements, set new goals, compete with others for a job, focus on tasks, and work on many projects at the same time. It is inside each of us and it is up to US to bring it out.
At SuperWellness, we often draw on competitive spirit through our 3 month nutrition challenge to bring out the best results for employees. We also speak on performance related themes such as ‘Nutrition for the Mind’ and ‘7 Nutrition habits of highly effective people’. Speak to us if you would like to know more.
In the meantime, here are 7 simple tips for those looking to achieve peak mental performance:
7 TIPS TO ACHIEVE PEAK MENTAL PERFORMANCE
- Boost you Brain power – Nurture your brain with Omega 3 fats (found in fish, nuts and seeds) & other good fats (avocado, oleic acid) to achieve the best focus and concentration (Ref 2).
- Become a self-motivational coach – dispel the negative thoughts with yoga, meditation, breathing exercises. You can achieve anything with a positive mindset.
- Physical performance – Research shows that 30 mins of moderate exercise (running, walking, cycling) 3 x times per week boosts brain activity, memory and concentration (Ref 3). A good excuse to get that lycra on!
- Recovery – Add nurturing foods of lots of lean meat (such as turkey, chicken) and vegetarian protein (such as pea, hemp) to help physical recovery. Protein shakes are not only for weightlifters.
- Boost optimal brain functioning – the brain is made up of 80% water so keep hydrated to stay focused. Enjoy at least 6-8 glasses per day (Ref 4).
- Energize the mind – fire up that brain engine with a rainbow of fruits and vegetables to boost antioxidants and nutrients. Time to get the Sudoku out of the cupboard!
- Boost your mental attitude – keep focused on the end result, setting small achievable goals towards peak performance and success.
Would you like to raise awareness of mental performance in your organization? Book our popular seminars on ‘Nutrition for the Mind’ and ‘7 Nutrition habits of highly effective people’ or combine with vitamin & mineral testing for your employees. Contact us for more information at https://www.superwellness.co.uk/contact/
Katarina is an accredited Nutritional Therapist with a specialism in supporting clients with allergies, food sensitivities, digestive issues, immune-compromised and nutrient deficient developing tailor made nutritional and wellbeing plans.
As a Superwellness Corporate Associate she has a special interest in delivering wellbeing programs, subject talks and events within the Retail sector, amongst others, enabling employers to focus on optimizing employees’ health and wellbeing through manageable bite-sized steps.
Katarina is a graduate from the College of Naturopathic Medicine in London, a well-known college accredited to the Nutritional Therapy Council. She is a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and is on a register of the Complementary and Natural Healthcare Council (CNHC).
- 23 and Me (2016) ‘Speed gene: Fact or Fiction?’ Available at: https://www.23andme.com/en-gb/gen101/variation/speed/Accessed on 23/7/16.
- Food for the Brain (2013) ‘How to build a healthy brain.’ Available at: http://www.foodforthebrain.org/smart-kids/how-to-build-a-healthy-brain.aspx Accessed on 23/7/16.
- Men’s Fitness (2016) ’25 Ways to make your brain more efficient.’ Available at: http://www.mensfitness.com/training/pro-tips/25-ways-make-your-brain-more-efficient?page=2 Accessed on 15/7/16.
- Washington Faculty (2016) ‘Brain facts and figures.’ Available at: http://faculty.washington.edu/chudler/facts.htmlAccessed on 15/7/16.