Anastasia Volkova
Let’s be honest—when you’re in hour three of document review, surviving on often terrible office coffee and whatever’s left in the vending machine, the last thing you’re thinking about is “optimizing your nutrition.”
Surely, you’ve heard that food is vital to brain function and performance, and maintaining a balanced and nutritious way of eating is essential. But what does this practically mean? No, I’m not about to lecture you about kale smoothies or suggest you to meal-prep on Sunday. What I am going to share are six research-backed superfoods that move the needle on stress, energy, and mental clarity, without requiring you to develop a sudden passion for wellness culture.
Research shows that stress contributes to raised cortisol levels which, amongst other things, impairs brain’s ability to function and process information. This is why constantly stressed people struggle with concentration, attention to detail, and people interactions. Even more alarming, research from the USA has demonstrated that lawyers with poor mental health make worse ethical decisions.
However, a lot of that isn’t just stress, it’s also poor or imbalanced nutrition.
Six Superfoods That Address Lawyers’ Specific Cognitive Demands
The superfoods below aren’t magic bullets, but you can give your brain the nutritional tools it needs to maintain the attention to detail, sharper decision-making, and cognitive stamina your work demands.
1. Ashwagandha: The Cortisol Regulator
Ashwagandha reduces anxiety and slashes morning cortisol levels that spike when you see 47 unread emails before your first coffee. This ancient adaptogen tells your overactive stress response to calm the hell down.
Put a teaspoon of ashwagandha powder into your morning smoothie. It tastes slightly earthy—cover it with chocolate protein powder or peanut butter. Hate smoothies? Take it in capsules form with breakfast. Done.
2. Maca Root: The Energy Stabilizer
Studies show that maca can significantly reduce symptoms like anxiety and depression, making you feel capable and motivated. Unlike your fourth coffee of the day, maca provides steady energy that doesn’t leave you shaking during a client meeting or crash-landing at 3 PM.
Stir 1-2 teaspoons of maca powder directly into your morning coffee (it adds a subtle, malty sweetness) or put it into yogurt with granola.
3. Dark Chocolate: The Mood Lifter
It is proven that just 25g of high-quality dark chocolate daily can significantly reduce cortisol. However, this is not a permission to demolish a family-size Dairy Milk.
Keep proper dark chocolate (70% cacao minimum) in your desk drawer. Eat 1-2 squares mid-afternoon when stress peaks. Alternatively, make a hot cacao drink by whisking 2 tablespoons raw cacao powder into hot water or milk, add a bit of honey to sweeten up.
4. Rhodiola Rosea: The Fatigue Fighter
Taking rhodiola extract daily produces significant reductions in anxiety, stress, anger, confusion and depression within just 14 days. This is the supplement equivalent of taking a proper holiday—it helps you recover from exhaustion rather than just powering through it.
Many people find rhodiola most helpful when taken earlier in the day. Skip evening doses unless you enjoy staring at the ceiling at midnight.
5. Holy Basil (Tulsi): The Anxiety Soother
Holy basil extract significantly lowers cortisol, blood pressure, and subjective stress ratings. One study found a single cup of holy basil tea dropped cortisol by 36% within 40 minutes. That’s faster than most conference calls.
Brew tulsi tea—one cup mid-morning, one before bed when your brain won’t shut up about tomorrow’s hearing. If tea isn’t your thing, use it in capsule form, guided by product instructions or practitioner advice.
6. Blueberries: The Brain Protector
Studies on stressed subjects found blueberries consumption increased serotonin, decreased anxiety, and neutralized stress-induced inflammation in their bodies. Also, they’re delicious and require zero preparation. Eat a handful daily. Buy organic because non-organic berries are pesticide disasters.
Start Small, Build Consistency
Don’t try to do all of this tomorrow. This how to do it step by step and without adding complexity to your already overwhelming schedule:
Week 1-2: Pick ONE thing. Maybe it’s keeping dark chocolate at your desk. Maybe it’s swapping your afternoon coffee for tulsi tea.
Week 3-4: Add a morning smoothie with blueberries and maca.
Week 5+: Layer in ashwagandha or rhodiola supplements if you’re feeling ambitious.
The full plan (for when you’re feeling like an overachiever):
- Morning: Smoothie with maca, ashwagandha, blueberries, banana, and protein powder
- Mid-morning: Tulsi tea
- Afternoon: dark chocolate + handful of blueberries
- Before bed: Tulsi tea with ashwagandha
Chronic stress requires a multi-approach including therapy or coaching, boundaries, proper nutrition and physical exercise. Starting with strategic nutrition will provide your body with the raw materials needed to maintain resilience when the demands of legal practice push you to your limits. Always discuss new interventions, especially supplements, with a qualified medical practitioner.
Your brain and body deserve better than running on coffee and adrenaline. And honestly? Dark chocolate that reduces cortisol is the most lawyer-friendly research finding I’ve encountered in years.
Anastasia Volkova provides individual therapy and coaching for legal professionals, as well as consultancy for firms ready to move beyond performative wellbeing initiatives. If you’re ready for a conversation about what sustainable practice looks like at your firm, reach out to her.