This article is brought to you as part of the ASCAP Member Wellness Program.

 

The lifestyle of a music creator can be just as creatively invigorating as it is physically and emotionally draining. Maintaining your overall health and wellness is a vital part of coping with the thrills and challenges of the artist's life. Whether you’ve recently made the decision to prioritize your wellness, or a healthy lifestyle is your “business as usual,” you’re likely aware that a nutritious and balanced diet is a central pillar of overall health.

 

But creators should know that the benefits of balanced nutrition don’t stop there. Just as certain types of processed foods can slow your cognition and tank your energy levels, there are wholesome natural foods that can help give your brain a boost and keep you brimming with the energy you need to be your creative best.

 

Prioritizing foods with certain nutrients – like omega-3 fats, antioxidants, folate and choline –  can help to keep your brain sharp and improve memory and cognition, says Bianca Tamburello, R.D.N., a New York City-based dietitian and nutrition marketing specialist at FRESH Communications.

 

“Brains need fuel in a similar way that cars need gas: Food provides energy in the form of calories to fuel the brain and body,” Tamburello says. “Eating nutrient-rich foods high in brain-boosting nutrients is also associated with better mood and mental health.”

 

Not only that, but more often than not, consuming these kinds of foods is almost always better for the environment due to their lack of processing and human intervention. Throw in a healthy awareness of how (and where) they are grown, and you can significantly reduce your environmental impact. It’s the ultimate win-win for you and the planet.

 

Read on for Tamburello’s top natural foods that work double-duty for both you and the environment.

 

 

Complex carbohydrates

 

Essentially, complex carbs are less processed versions of what are commonly known as “simple” carbohydrates. Specifically, according to MedlinePlus, complex carbohydrates are foods that provide vitamins, minerals and fiber in the form of sugar molecules strung together in long, intricate chains.

 

Complex carbohydrates (such as sweet potatoes, quinoa, brown rice, chickpeas and beans) are some of the best carbohydrate choices you can make, because they have more fiber than refined carbohydrates (such as white rice or white bread). This offers a steadier supply of energy to the brain and body, Tamburello says.  

 

“Glucose from carbohydrates is the brain’s favorite source of energy,” she adds. “This is why extremely low-carbohydrate diets may cause brain fog.”

 

Complex carbohydrates will always be all-natural, minimally processed foods and consequently  more eco-friendly than their refined counterparts.

 

 

Berries

 

Berries – like blueberries, blackberries and strawberries – are natural foods with some of the highest amounts of cell-defending antioxidants, Tamburello says.

 

“Specifically, flavonoids, a type of antioxidant found naturally in berries, support improved memory,” she says. “Research has also shown that older women who ate two servings or more of strawberries or blueberries weekly had less memory decline.”

 

We’re not saying blueberries will help you avoid forgetting a lyric on stage; but we’re not not saying that, either ;) And while blueberries might have the health benefit of helping maintain your memory, they also have the added benefit of being refreshing and hydrating on a hot day!

 

As with most sources of produce, you can often find organic berries, though we recognize for many this can be prohibitively expensive.

 

 

Fatty fish

 

Red meat and poultry might get more real estate at the grocery store, but don’t let that fool you: fish is the ultimate powerhouse protein. Fatty fish in particular (like salmon, sardines, tilapia and cod) are packed with brain-boosting omega-3 fatty acids, which help increase blood flow to the brain and positively impact learning, memory and cognition, Tamburello says – all of which are crucial for writing and performing music.

 

“Aim to eat low-mercury fatty fish two times per week to meet the USDA’s recommendation,” she says.

 

Buying sustainably caught fish can help you check the eco-friendly box as well, if that’s within the limits of your current budget.

 

 

Eggs

 

Often referred to as “nature’s multivitamin,” eggs provide more nutritional bang for your buck than almost any other natural food out there.

 

“Research shows that eating foods high in choline and folate, like eggs, may improve cognitive performance and memory,” Tamburello says. Another study showed that choline in eggs may even protect against Alzheimer’s disease.

 

Whenever possible, you can try to buy sustainable eggs by opting for local, organic and free-range varieties. Or check the local laws on raising chickens and start your own backyard egg farm!

 

 

Walnuts

 

Walnuts are another versatile food that’s easy to incorporate into everything from oatmeal, yogurt, and baked goods to salads and even pasta. They’re also great on their own as an easy on-the-go snack.

 

“Walnuts may help improve your memory and cognition as well,” Tamburello says. “They’re packed with plant-based omega-3 fats called ALA. In a cross-sectional study, individuals who ate walnuts performed significantly better on cognitive tests.”

 

You can look for organic, fair-trade certified walnuts to minimize your environmental impact and support ethical farming practices.

 

 

Leafy greens

 

According to Tamburello, leafy greens such as kale and spinach offer nutrients that support a healthy brain, like protective antioxidants and vitamin K, which is linked to memory preservation and improved cognition.

 

Leafy greens are also high in folate, which is key, as research has linked low folate levels to conditions such as depression and even dementia, according to Mental Health America.

 

Of course, it may not be easy to shovel down heaping portions of greens every day. If you’re not a big salad person, try adding them to your smoothies, omelets or pasta dishes.

 

 

Coffee

 

Good news: your morning joe may help boost your brain health similarly to many of the foods mentioned above.

 

“Coffee offers up antioxidants that can help protect the brain from harmful free radicals,” Tamburello says.

 

“It’s probably no surprise that caffeine in coffee can also help with concentration and alertness,” she adds. Just be mindful not to consume too much caffeine in one sitting, as this could cause jitters.

 

If you’re shopping for eco-friendly options, look for coffee beans that are certified fair-trade and organic. These are often great tasting options, too!

 

 

Water

 

Not a food, per se, but it’s a cornerstone of any healthy diet and something we can’t live without. Beyond survival, staying hydrated can markedly improve brain function, energy levels and just about every other aspect of human performance. If you’re a singer, this advice is especially for you! Your whole respiratory and vocal tract benefits from drinking water, helping to maintain and hydrate your precious pipes.

 

“Our brains are 75% water, which makes it extremely important to stay hydrated for brain health, in addition to overall body functioning,” Tamburello says. “Not drinking enough water can cause trouble concentrating, headaches and even impaired cognition.”

 

A common recommendation is that people aim for 11 ½ - 15½ cups of fluid per day, depending on body size, activity level and environment; this can include foods that contain water, like fruits and vegetables.

 

Keep your hydration habits sustainable by using a refillable bottle as often as possible, and  opting for tap or filtered water in place of store-bought plastic bottles whenever you can.