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Lack of concentration and mental fatigue? Here's what to eat – Italian Cuisine


Difficulty concentrating, fatigue and loss of performance? Here are the foods to eat and those to avoid to cheer up in the most stressful moments

In periods of greater commitment, lack of concentration and mental fatigue are very common ailments. The reasons? They can be many. "Stress and bad habits like going to bed too late and getting little sleep at night can make it happen," he says Valentina Schirò, a nutrition biologist specializing in food science. But food errors can also play a key role. "The first is to release anxiety and tension at the table by consuming junk food, foods rich in saturated fats and refined sugars such as chips, snacks, snacks, sweets and fizzy drinks". Another mistake that is often made when you are mentally tired and concentration drops is to overdo the coffee. "Caffeine consumed in large quantities reduces the absorption of iron and promotes the onset of fatigue," says the expert. Better to focus on DIY smoothies based on seasonal vegetables and fruit, milk or yogurt. "The latter are rich in calcium, a mineral that promotes nerve transmission and counteracts mental fatigue". A recipe to try? Blend a jar of plain low-fat yogurt with a couple of slices of avocado and half a banana. «This drink has a real energizing effect. It provides "healthy" fats, minerals and proteins that recharge with energy, "says the expert, who here suggests what to eat to fight the lack of concentration and mental fatigue and get up.

Foods ok

To face the days with greater determination, replace refined cereals with wholemeal ones on the menus. "They guarantee complex carbohydrates and fiber that allow for a slower release of glucose, the brain's energy source and help to stay away from drops in concentration." Ok also to fresh and dried fruit (walnuts, almonds, pistachios, hazelnuts), seasonal vegetables and legumes. «They are rich in mineral salts which help to counteract the sense of fatigue. Green light, then, for foods that provide monounsaturated and polyunsaturated lipids such as extra virgin olive oil, blue fish and eggs. Also excellent are foods that contain iron, a fundamental nutrient for the transport of oxygen to the brain which is present in meat, legumes, eggs and kale ". To flavor dishes, prefer spices such as turmeric, ginger, saffron and aromatic herbs over salt. "Thanks to their antioxidant properties, they protect neurons, brain cells."

Fatigue

An anti-fatigue menu

Breakfast: whole grain flakes with no added sugar, low-fat yogurt, berries and nuts.

Snack: Chia seeds.

Lunch: pinzimonio of seasonal vegetables and salmon in foil with sesame seeds seasoned with extra virgin olive oil and wholemeal bread.

Snack: a square of extra dark chocolate.

Dinner: spelled with lentils and chicory seasoned with raw extra virgin olive oil.

In the gallery 10 essential foods to fight the lack of concentration and mental fatigue

At the restaurant, but in the private room. Here's where to go, between Milan and Sicily – Italian Cuisine


This fall will be the trend: the private room, in the starred restaurant or trattoria, for maximum privacy (and social distancing). To eat pizza, sushi or even the cutlet that Shakira …

A restaurant with a private room, in Milan, in the hinterland or in any other Italian city, it is an address to be treasured. A separate room is perfect for a party, a dinner with friends, to gather a work team (or, as often happens, because after a certain age you prefer to be quiet, away from the confusion). The private room is, therefore, highly sought after, but not so easy to find: it is often too small, too large or simply not quite secluded. Individuals, communication agencies, events, companies … But in 2020 another type of customer is added.

If the lockdown ended with the arrival of summer and everyone poured into the street, in the squares, in the garden to eat outdoors, as soon as the suffocating heat arrives or in the autumn the private room will be the perfect choice to get together. Because the restaurant is fine, but avoiding being too close to other customers.

Here then is a rundown of restaurants with a private room: from Milan to Sicily, passing through Rome, Naples, a castle in the Langhe and a place that in those rooms has seen passing from George Michael to Shakira; also famous for its Milanese cutlet.

Browse the gallery

Covid-19 and obesity. Here's what you need to know – Italian Cuisine

Covid-19 and obesity. Here's what you need to know


Obesity is a risk factor for many diseases. The most recent studies say it could lead to more serious complications even in the case of coronavirus. Are you "skinny" sure that you are not obese?

Obesity is one of the main risk factors for premature death and the onset of many diseases. From type 2 diabetes to cancers. According to the latest scientific research, obesity is a factor that makes health more fragile even towards Covid-19. Confirmation comes from the World Health Organization. The virus in obese people can cause more serious symptoms and complications. "In several recent studies, the role of obesity as an incident on the prognosis of infection has been confirmed," he comments Nicoletta Bocchino, nutritionist biologist. "According to scientific evidence for people under 60 years of age obesity would be a risk factor for the severity and need for hospitalization and intensive care," says the expert. "Patients suffering from obesity in fact suffer from a series of disorders that predispose them to viral infections especially respiratory infections, such as type 2 diabetes, low-grade chronic inflammation that causes an increase in the production of cytokines, circulating inflammatory molecules , hypertension . This implies a number of issues relevant to public health. "Just think that the percentage of obese people, that is, who have a body mass index (BMI) greater than 30, in Italy, but also in the rest of the world, is very high".

Who is obese?

When we talk about obesity we often imagine that a person suffering from it is a fat person with many extra pounds. In reality it is not so. Often even those who appear thin in their build can be metabolically obese. «Many people, although they do not have many excess pounds, can have a metabolism very similar to that of an obese person in the strict sense, that is, with a high fat mass and an accumulation of fat deposits in the liver. The causes can be genetic or linked to wrong lifestyles such as stress, poor physical activity associated with a high consumption of carbohydrates ", explains nutritionist Nicoletta Bocchino.

How to tell if you are obese

"The body mass index actually says little about the true composition of the body because it derives from the relationship between two numerical values: weight and height. The weight, however, is given by both the lean and the fat mass. This means that an apparently thin person can have a greater fat mass than a person who seems more robust, "says nutritionist Nicoletta Bocchino. Finally, there is another factor to consider: age. "As the years go by, the (lean) muscle mass decreases, the fat mass increases and the body composition changes. The increase in fat mass occurs mainly in the abdominal level, increasing visceral fat and the waist-hip ratio. In short, one is obese when body fat exceeds values ​​between 10 and 15% of the weight for men and between 22 and 26% for women ".

Find out in the gallery what to do to combat fat mass

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