If you’ve been feeling down lately, it could be caused by a combination of things: school, relationships and just general stress. But one of the biggest things you can tackle immediately is your diet. Start by trying these few easy tips:
_Foods for a better memory:_
**Vitamin E** (found in peanut butter, nuts, seeds, olive oil and greens such as kale, spinach, broccoli and avocado) revives neurons, and may protect against memory disorders.
**Fish** is full of DHA (docosahexaenoic acid), which is important for the functioning of neurons.
**Berries** seem to preserve the brain’s natural “housekeeper” mechanism, which diminishes with age.
**Suggested recipe:** Dried fruit and nut trail mix _or_ salad with avocado
_Foods for more energy:_
**Complex carbs** such as sweet potatoes, vegetables, brown rice and whole grain breads and pastas fill you up and give you fuel without a crash a few hours later, as simple carbs like white bread and white rice will.
**Spinach** is full of iron, a key component in energy production.
**Beans** are both a protein and a complex carb, and white beans have been shown to lower blood pressure.
**Bananas** are made up almost entirely of natural sugars and digest in your body within the hour, sure to give you a quick burst of fuel. But be warned, the energy you get from the banana alone will give you short-term energy (about an hour), so pair it up with something like peanut butter for extra protein.
**Eggs** have tons of protein, and your body can absorb 97 percent of that protein, guaranteeing you long-lasting energy.
**Suggested meal**: Peanut butter and banana on toast or a spinach omelet
_Foods for getting a good night’s sleep:_
**Oats** are rich in melatonin, your body’s sleep-inducing hormone. In small doses, oats relax the body to get you ready for sleep.
**Honey** contains glucose, which signals to your brain to decrease production of orexin, the chemical known to keep you alert.
**Cherries** contain melatonin and can even help regulate your sleep cycle when eaten often.
**Herbal tea** promotes sleep. Try green or chamomile tea with a bit of honey to end your night.
**Suggested meal:** Bowl of oatmeal with honey
_Foods for test-taking:_
**Dark chocolate** is full of flavonol, which gives your circulatory system a boost and increases the blood flow to your brain.
**Almonds** are full of Vitamin E and magnesium and will keep your mind sharp without crashing hours later.
**Blueberries** have tons of antioxidants that stimulate blood and oxygen flow to your brain, and some studies show that their slow-releasing nutrients can give you energy for up to five hours.
**Suggested meal:** chocolate-covered blueberries or chocolate-covered almonds
In addition to these foods, remember that’s it just as important to:
**Get a good night’s sleep**: between seven and 10 hours. Any more or any less is proven to make you feel sluggish throughout the day.
**Eat breakfast**: It not only fuels you immediately but also sets the tone for your day. If you eat a healthy breakfast, you’ll be more inclined to eat a healthy lunch and dinner.
**Go outside**: Taking a short walk each day gives your body the Vitamin D it needs and wakes up tired joints and muscles so that you feel refreshed.
**Drink water!** Try to have a full glass before each meal. Sometimes our bodies confuse thirst for hunger, so we eat more than we need to.