Top 5 tips on how to improve your attention span with food

By Ben Barry

Experts have revealed five tips on how to improve your attention span - including having a balanced diet and not skipping breakfast.

Vanessa Sturman, 37, a health eating and behavior expert, from Barnet, London, and Jane Thurnell-Read, 77, an author on healthy aging, have revealed the best ways to improve your attention span with nutrition.

The experts said that diet and hydration play a significant role in attention span and cognitive performance.

Vanessa said good nutrition, proper hydration, and balanced meal planning can help support concentration, prevent fatigue, and enhance overall brain function.

The two experts have used their decades of knowledge to share how you can improve your attention span with nutrition.

1. Always Hydrate

Vanessa said: "Hydration is crucial for cognitive function, as the brain is made up primarily of water. Dehydration can quickly lead to distracting headaches, reduced concentration, and impaired cognitive abilities.

"Keeping a water bottle on hand throughout the day can be helpful, especially for those who often forget to drink.

"Alcoholic beverages are dehydrating, so consider alternatives, like non-alcoholic beer or kombucha, for special occasions.

"Additionally, foods high in water content, such as fruits, can contribute to hydration. Try adding fruit to your morning oats or cereal for an extra boost."

2. Balance Your Plate for Cognitive Performance

Vanessa said: "A diet rich in variety helps prevent deficiencies in essential vitamins and minerals that contribute to cognitive performance.

"Eating a range of fruits, vegetables, wholegrains, nuts, seeds, beans, and lentils is essential. These foods are high in fiber, which promotes satiety and helps curb cravings, preventing distractions and enhancing focus.

"Currently, only about 1 in 10 people meet their daily fiber needs, but it’s relatively easy to add more.

"For instance, you could add beans to your avocado toast, roast a tray of vegetables to incorporate into meals, or swap butter on toast for nut butter topped with berries and banana."

3. Don’t Skip the Complex Carbohydrates

Vanessa said: "Complex carbohydrates provide a slow-release source of energy that’s beneficial for the brain.

"Foods like root vegetables, wholegrain rice, and oats offer essential nutrients and fibre, without the sugar highs and lows associated with refined sugars. By choosing these foods, you can help sustain focus.

"If you do have a sweet craving, consuming sugary foods such as cakes or biscuits after a balanced meal may be beneficial, as the meal can help keep hunger in check.

"In fact, you may find you don’t crave the sweets as strongly after a balanced meal. Additionally, incorporating fruit as a naturally sweet, nutrient-rich snack can help satisfy cravings while keeping you hydrated and focused.

"Sweet treats don’t have to be unhealthy, in fact, you can make them yourself with plant-based wholefoods and swapping out refined sugar for dates."

4. Eating Breakfast Can Be Beneficial

Jane said: "Starting the day with a healthy breakfast is particularly important for maintaining focus and cognitive function throughout the morning.

"Breakfast provides essential nutrients and energy after an overnight fast, helping the brain to function effectively.

"Studies indicate that those who eat breakfast tend to have better memory, attention, and overall cognitive performance compared to those who skip it.

"Skipping breakfast or choosing unhealthy options may lead to energy dips, irritability, and reduced attention later in the day.

"The UK government’s initiative to provide breakfast to schoolchildren is a positive step in supporting focus, learning, and overall health.

"Try adding chia seeds, soy milk or protein powder to your morning oats for more protein."

5. Supplements can help Cognitive Function

Jane said, "Certain supplements, including ginkgo biloba, ginseng, and caffeine, are sometimes recommended to enhance focus and cognitive function.

"However, research on their effectiveness is limited and inconsistent.

"Caffeine, in particular, has been shown to enhance vigilance and focus temporarily, but the evidence for other supplements remains inconclusive.

"It’s worth noting that these findings are specific to short-term, fatigue-related contexts and should not be used as a reason to consume these supplements regularly.

"Instead, the emphasis should remain on varied, plant-forward nutrition with minimal processed foods and refined sugars, as this dietary approach is far better supported by research for long-term cognitive health."

Top tips for enhancing attention span through your nutrition:

• Stay hydrated: Aim for pale-straw-colored urine as a sign of proper hydration. Carry a water bottle with you if needed.
• Eat a balanced breakfast: Include protein and complex carbohydrates to set up a day of sustained energy and focus.
• Incorporate fiber-rich foods: Legumes, nuts, seeds, fruits, vegetables, and whole grains can help maintain fullness, prevent cravings, and support concentration.
• Limit refined sugars: If you do want sweets, ideally, enjoy them after a balanced meal.
• Add water-rich foods: Fruits and vegetables with high water content can contribute to hydration and cognitive support.