9 ⁠daily habits to sharpen brain, boost focus and memory, reveals Dr Pal Manickam

In today's hectic and stressful work world, where deadlines loom, emails never stop, and focus feels like a luxury, your brain is your ultimate productivity engine. Yet most of us treat it like an afterthought - running on coffee crashes, skipped meals, and doom-scrolling on the internet that leaves us foggy and forgetful. But, what if having a sharp memory, laser focus, and peak mental clarity were just daily habits away? Popular doctor, Dr. Pal Manickam reveals that fueling your brain right isn't rocket science- it's essential for crushing your workday, nailing presentations, and staying ahead in the corporate rat-race without the burnout.

"Your brain needs the right foods to boost memory, improve focus and prevent sluggishness. Feeding junk foods shifts your focus into reverse gear, applies the brakes on productivity, and bypasses memory," Dr. Pal Manickam said. Here we list the nine habits that can directly boost brain function, focus, and memory, as shared by Dr Pal on social media:

"The brain is nearly 60% fat and neurons are covered by a fatty layer that helps them communicate efficiently. The most beneficial fats are omega-3 fatty acids, especially EPA and DHA. Omega-3s reduce stress, improve focus, and sharpen your memory. Studies show that getting enough DHA and EPA can improve all of this together. Parents can add omega-3 rich foods into family meals to help children develop sharper cognitive skills. And for adults, these fats support long-term brain health and reduce risk of memory loss. The best sources are fish such as salmon and anchovies," Dr Pal shared. But what about those who are vegetarian. Talking about it, the doctor further said, "But if you do not eat fish or prefer plant-based sources, you can take supplements made from algae that provide the same benefit as fish oil. The key is to consume at least 1.5 to 2 g of EPA and DHA per day for optimal brain function."

Dr Pal also emphasised on having healthy and complex carbs for better brain health and focus. Explaining this, he said, "Unlike refined sugars which cause rapid spikes and crashes in energy levels, complex carbohydrates provide a steady release of glucose and thus keeps your brain energized throughout the day." And so, having complex carbohydrates as a part of your daily diet can help sustain one's focus and mental clarity.

Proteins have amino acids. For the unversed, these are the building blocks of neurotransmitters - the chemicals that help in the communication between the brain cells. So, add "foods like eggs, lean meat, tofu, paneer and lentils" to your diet, says the doctor as they provide high quality protein and support brain memory, learning and concentration.

Explaining how having antioxidants can boost brain functioning, Dr Pal revealed, "Antioxidants help protect the brain from oxidative stress and inflammation." So add antioxidant-rich foods like berries, dark chocolate and green leafy vegetables to your diet regularly.

Drinking enough water each day is as important as having a healthy diet for the brain. How? Dr Pal says, "Even mild dehydration can impair cognitive performance causing fatigue, brain fog, and difficulty concentrating." So, skip the caffein and have a glass of water the next time you wish to have a refreshing drink while working.

While caffeine can temporarily boost your alertness, having it in excess can cause energy crashes and also increase your stress levels, says the doctor. Instead, have it in moderation, he advises.

"Nuts provide lasting energy and nourishment as healthy snack alternatives to junk food," Dr Pal shared.

"Ultra-processed foods high in trans fats and refined sugars can significantly increase inflammation in the brain and lead to sluggishness and poor focus," he added.

It is often said that while deep work is important for improving one's focus and concentration, getting adequate quality sleep is equally important to boost brain functioning. "(It is an) Essential foundation that allows all brain-boosting nutrition to work effectively," Dr Pal said.