As we face the challenges of an ever-demanding world, the importance of fueling our minds and bodies with proper nutrition becomes paramount. This guide offers valuable insights and practical strategies to build a sustainable, nourishing lifestyle that promotes mental and physical resilience.
Leave behind short-lived diet trends and empty promises and follow these science-backed five nutrition tips instead.
1. Consume High-Quality Calories
While getting adequate calories is essential to fuel your brain and body, the quality of the calories matters just as much.
Let’s compare two 600-calorie meals: one consisting of fried chicken and a side of greasy potato chips, and the other consisting of salmon, brown rice, and asparagus. While both meals provide the same amount of calories, their impact on your physical and mental health is vastly different.
Although tasty, the fried chicken and chips meal is high in unhealthy fats and refined carbohydrates. Consuming such meals frequently may lead to energy crashes, inflammation, and an increased risk of chronic health issues. On the other hand, the salmon, rice, and veggies meal is packed with essential nutrients, healthy fats, and antioxidants that work together to enhance cognitive function, support cardiovascular health, and promote overall well-being.
By choosing nutrient-dense, high-quality calories, you’re actively investing in your long-term health and performance. Make every meal a step towards a more energized, focused, and vibrant life.
2. Optimize Hydration Levels
Water is the elixir of life. It assists with many vital bodily functions, including regulating body temperature, facilitating the transport of nutrients and waste products, and lubricating your joints.[*] Dehydration, even at a mild level, can lead to fatigue, impaired concentration, and reduced cognitive abilities.[*]
To optimize your hydration levels, consume sufficient water daily, which can vary depending on factors such as age, sex, climate, and activity levels. Drinking water based on your thirst level is a good rule of thumb. By paying attention to your body’s natural cues, you can ensure you consume enough water without overdoing it.
Overdoing it? Yes—it’s possible to drink too much water, which can lead to a condition called hyponatremia, where excess water intake dilutes the sodium levels in your blood, leading to an electrolyte imbalance.[*]
3. Get Adequate Electrolytes
That brings us to our next tip: ensure you’re consuming enough electrolytes. Electrolytes are minerals like sodium, potassium, calcium, and magnesium that play a crucial role in maintaining fluid balance, regulating muscle contractions, transmitting nerve signals, and supporting vital cellular functions.[*] They’re lost through sweat, urine, and feces, and obtained through food, drinks, and supplements.
An imbalance or deficiency in electrolytes may lead to symptoms such as fatigue, muscle cramps, cognitive decline, and in severe cases, coma or death.[*] To ensure you get adequate electrolytes, consider these tips:
- Consume a balanced diet: Eat a range of nutrient-dense, electrolyte-rich foods, such as leafy greens, celery, beets, avocados, yogurt, nuts, and seeds.
- Salt your food: If you follow a whole foods diet that eliminates salty processed foods, it’s important to salt your food to ensure you get enough sodium.
- Take an electrolyte supplement: Even with a healthy diet, many people fall short of getting enough electrolytes. This could be due to gaps in diet, sweating, certain medications, or certain medical conditions. To fill these gaps, consider using a high-quality electrolytes supplement, such as IQMIX.
IQMIX contains the top three essential electrolytes—sodium, potassium, and magnesium. As a bonus, IQMIX also includes 250 mg of super-concentrated lion’s mane mushroom, which supports optimal brain health and function.
Unlike most sports drinks on the market, IQMIX is safe for those on a low-carb diet or those with diabetes, as it’s sugar-free and contains only 3 grams of carbs per packet! Simply pour a packet of IQMIX into water to create an instant electrolyte drink that satisfies your brain and body’s needs.
4. Focus on Healthy Fats
While it’s vital to reduce your consumption of unhealthy fats (think: fried fats, trans fats, and some saturated fats), don’t skimp on healthy fats. Your brain and body require healthy fats for numerous critical functions, including cell membrane integrity, hormone production, nutrient absorption, and brain function.[*]
Some excellent sources of healthy fats include:
- Avocados: Rich in monounsaturated fats, avocados contribute to heart health and help lower bad cholesterol levels.
- Nuts & seeds: Almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, fiber, and essential nutrients
- Fatty fish: Salmon, mackerel, and sardines are high in omega-3 fatty acids, which support brain health, reduce inflammation, and promote heart health.[*]
- Healthy oils: Incorporate healthy oils, such as coconut oil, olive oil, avocado oil, and MCT oil, into your diet to provide essential nutrients for optimal brain and body performance. These oils offer numerous benefits, including improved heart health, cognitive function, and energy levels.
IQBAR—a vegan and keto protein bar—offers healthy fats from almonds and coconut oil!
5. Consume High-Quality Protein
Consuming clean sources of protein plays a vital role in supporting brain and body health. Protein provides essential amino acids, which play a critical role in numerous biological processes, including protein synthesis, cellular metabolism, and neurotransmitter production.[*]
High-quality protein sources include fish, poultry, beans, legumes, and low-fat dairy products. IQBAR provides 12 grams of plant-based pea protein. Pea protein is considered a complete protein, meaning it offers all nine essential amino acids needed for muscle building and overall health.
Unlock Your Body & Brain Potential
Achieving optimal brain and body wellness and performance is within your reach when you prioritize nutrition and implement the tips we’ve discussed.
To support your health goals, keep high-quality health products like IQBAR and IQMIX on hand, which can help keep your body and mind properly fueled throughout the day. Did we mention they taste amazing? IQBAR comes in several taste bud-tantalizing flavors, including Peanut Butter Chip, Banana Nut, Matcha Chai, and Lemon Blueberry.
Wash it down with a glass of water with IQMIX, which is available in Peach Mango, Lemon Lime, Blueberry Pomegranate, and Blood Orange flavors. Elevating your brain and body health has never been more easy and delicious!
