Flourish - Latest Edition - Flipbook - Page 43
BY ISSABELLA HOURIHAN, APD
Ever notice how some days
you feel sharp, energised and
productive, while on others
you feel foggy, irritable, and
rely on caffeine just to get
through the morning?
While sleep, stress, hormones, and
mental health all play important
roles, research increasingly
shows that what we eat also has
a meaningful impact on energy,
mood, and cognitive performance.
This is the foundation of
functional eating, a practical
approach to nutrition that
focuses less on dieting rules or
body shape, and more on how
food supports daily physical and
mental functioning.
Despite its popularity online,
functional eating is often
overcomplicated. In reality, it
is not about perfection, strict
tracking, or “superfoods.” It
is about eating consistently,
adequately, and with balance.
How food affects energy
and focus
The brain is a highly energydependent organ, requiring a
continuous supply of fuel to
support attention, memory, and
concentration. When intake is
inconsistent due to skipped
meals, long gaps between
meals or restrictive diets,
common symptoms include
fatigue, poor concentration,
irritability, and low mood.
Carbohydrates are often
misunderstood in this
space. Despite online claims
that they impair focus or
cause energy crashes,
carbohydrates are the brain’s
primary fuel source. Foods
such as oats, fruit, wholegrain
bread, rice, pasta, potatoes,
and legumes provide glucose,
which supports sustained
cognitive performance.
A common example is the
“coffee-and-a-bar lunch”
scenario followed by an
afternoon energy crash. This is
less about lack of willpower and
more often a sign of insuf昀椀cient
total energy intake and poor
meal balance.
Meals that support more stable
energy levels typically combine
carbohydrates, protein, fats, and
昀椀bre, such as:
• Porridge with milk, yoghurt,
berries and nuts
• Eggs on wholegrain toast with
avocado
• Chicken, rice and
salad bowls
• Stir-fry with tofu, noodles
and vegetables
• Tuna pasta with olive oil
and vegetables
• Greek yoghurt with
fruit and granola
These combinations help
slow digestion, support
blood glucose stability,
and promote longer-lasting
satiety and focus.
