When I was a teenager, the last two weeks of August were generally spent on a family road trip across the US. On those trips, I would always buy a copy of Seventeen magazine, and the September issue would often be the “Back to School” one – full of uniforms, accessories, and pages of autumn colours and landscapes. I absolutely loved it.

Even though I am now “just a touch” older, that’s still what I think of when September comes: a new start, a new routine, and the excitement of new projects and collaborations – all framed by the autumnal colours.

These days, though, my September priorities include something extra: making sure my focus is sharper and my energy steadier after the slower pace of summer. And while we often think of “back-to-school brain foods” for children, adults need just as much nutritional support for concentration, productivity and resilience.

Why do we feel brain-fog in September?

Well, first of all, coming out of summer often means routine shifts, including busier schedules, earlier mornings and looming deadlines. Ever gone back to work after your holiday, only to open your email on Monday morning to find a billion emails waiting for you?

Shorter days can also affect us.

Less daylight affects our circadian rhythm, energy and mood. Just the thought of dragging yourself to the gym on a dark morning can feel heavier, making rolling over for another 10 minutes in bed oh-so-tempting.

Summer habits can catch up too.

Summer parties, festivals, chilled long evenings catching up with friends – all the super fun summer activities that may have led to more alcohol and indulgent meals can catch up. Activities like this can disrupt your blood sugar balance and gut health, directly affecting your cognition. Ouch.

A few smarter changes now can make this transition easier and set your brain up for sharper-thinking in the months ahead.

Nutrients Your Brain Thrives On

Omega 3 fats

A fabulous addition to your daily meals, Omega 3 fats (especially EPA and DHA) are essential for memory and focus, as they can help keep brain cells membranes flexible and reduce inflammation. SMASH is a good acronym to remember at your next supermarket visit, if you want to add some omega 3 rich fish to your trolley: Salmon, Mackerel, Anchovies, Sardines and Herring. If you are plant based, reach for hemp and chia seeds, as well as walnuts.

B Vitamins

B vitamins are a great addition to support both energy metabolism and neurotransmitter (chemical messengers in your body) production. Low levels have been associated to low energy and mood. To get them in your plate, look for foods such as dark green leafy veggies, whole grains, eggs, beans and lentils. For colder months, a warming bean and lentil stew with a big handful of greens could just be what you are looking for.

Antioxidants and Polyphenols

These compounds guard brain cells against oxidative stress (a type of stressor that can damage cells) and support blood flow to the brain. Not bad ah?

They can be found in delicious foods like dark chocolate (70% +), berries, green tea, colourful vegetables such as broccoli, tomatoes and bell peppers amongst others. Create a vibrant plate and say yes to a dark chocolate mousse with berries on top.

Magnesium and Zinc

Both minerals are very much involved in hundreds of enzymatic reactions that affect our mood, stress and cognition. Remember the billion emails I mentioned before? Well, our adrenal glands are key when it comes to stress response, and to function optimally they need these nutrients, so using the right types of ingredients in your meals is important to build up resilience. Look for foods such as oysters, dark green leafy vegetables (kale, spinach or rocket), pumpkin seeds and cashews.

Protein

Steady amino acids intake supports our blood sugar balance and fuels neurotransmitter production, improving energy, focus and mood while reducing cravings.

Make sure you include a source of plant or animal protein with all your meals and snacks: eggs, Greek yoghurt, chicken, fish, beans, lentils, tofu.

My personal favourite? Poached eggs on toasted sourdough, with smashed avocado topped with lime and a sprinkle of chilli – the brunch of champions.

Let’s put it all in practice – shall we?

Choose small changes for a big impact:

• Instead of sugary snacks – a handful of walnuts and blueberries for sustained focus. If you wanted to take fresh blueberries, cover each one with yogurt and freeze them, then have them as mini healthier treats, well I couldn’t stop you, could I?
• Instead of nonstop coffee – try green tea – a perfect combination of caffeine with L- theanine to calm nerves while sharpening attention.

• Instead of carb heavy lunches – a Buddha bowl with protein and fibre such as quinoa with salmon and roasted veggies, topped with a tahini dressing. Goodbye afternoon slump!
• Prep ahead – overnight oats with flax, berries and nut butter, spiced roasted chickpeas as a crunchy desk snack, or veggie sticks with hummus.

Don’t forget about Lifestyle for Extra brain Clarity

Nutrition is a very powerful tool, but it works best alongside daily habits that support cognition such as:

Hydration – even mild dehydration reduces your attention and working memory. Always keep a bottle nearby and drink a big glass upon waking.

Movement breaks – short walks or stretches can increase blood flow and productivity. Avoid long periods of time at your desk and set alarms to remind yourself to take breaks if you

need to.

Sleep – this is when your brain’s “clean up system” clear toxins. Aim for 7-9 hours, to wake up and try to keep a consistent bedtime and wake-up schedule to regulate your circadian rhythm.

As always, start with one change at a time to avoid feeling overwhelmed. Use these simple nutrition and lifestyle changes to step into autumn sharper, more energetic and ready for all the excitement autumn will bring!