A growing body of science shows that small changes to what we eat can improve our ability to think, learn, focus, and be our most productive selves. These healthy eating habits will support your physical, mental, and cognitive health.

1. Add one sugar-stabilizing food to each meal.

Sugar stabilizers are foods that contain good fats (e.g., olive oil or nuts) or fiber (e.g., broccoli or spinach). They stabilize those sugar highs and lows that leave us feeling jittery then drained. Try placing a small bowl of seeds on your kitchen table. During mealtimes, you'll have easy access to the seeds to sprinkle on your meal, increasing both your fiber and fats.

2. Eat larger meals earlier in the day.

Synchronizing meals with your circadian rhythm helps reduce inflammation and improves sleep. If you eat a late dinner, try taking a short walk or doing household chores afterward. Gentle movement is a great way to stimulate digestion.

3. Set a daily caffeine cutoff.

Many of us depend on caffeine to get through the afternoon, but it takes about 10 hours to completely clear caffeine from the bloodstream. Keep that in mind, and set your caffeine cutoff accordingly.