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Eating a brain-boosting diet is all very well but you’ll find your efforts wasted if you’re stressed out and anxious. Patrick suggests these quick fixes to help you relieve the curse of modern society:

  1. Swap coffee or regular tea for green tea. While you’ll still get a caffeine kick, green tea also contains a calming substance called theanine, which can make you more alert without feeling wired. Try Moringa tea. It gives a caffeine-free natural energy boost. “I have a cup almost every day,” says Patrick.
  2. Eat three meals a day and never skip breakfast. This helps you keep your blood sugar even. Blood sugar dips – either from not eating, or as a rebound after eating something too sweet or starchy, triggers adrenalin release, hence stress.
  3. Eat protein with every meal – for example, eggs, yoghurt, smoked salmon or kippers with your breakfast; meat, fish, dairy foods, soya or grains combined with pulses for your lunch and supper. Protein slows down the release of sugars in carbohydrates, giving you more energy and helping you feel fuller for longer.
  4. Snack preemptively. If you know you have an energy dip before lunch and around 4 p.m., have a snack mid-morning and again mid-afternoon. Avoid sugar-loaded treats and instead opt for energy-sustaining fresh fruit and nuts, an oat cake with some cheese, nut butter, pâté or hummus, a natural yoghurt and berries, or buy a sugar-free protein bar.
  5. Supplement with a high-strength multivitamin and mineral, plus the natural stimulant herbs and nutrients. These include ginseng, siberian ginseng, reishi mushroom, tyrosine (the amino acid from which we make adrenal hormones) and B vitamins.
  6. If you sleep badly, avoid any caffeine after midday and alcohol before bed, adopt a relaxing bedtime routine (for example have a warm bath with lavender or epsom salts).

In order to ensure we are naturally full of energy, free of pain, happy, alert and purposeful, Patrick believes it is essential to get the balance between our mind, body and environment right. Find out how to boost your brain by eating a specially designed diet and the supplements you should consider adding to your diet for that extra get-up-and-go.