Kimberley Wilson here – Psychologist and Brain Health Expert.
Self-care is more than just having a glass of wine in the bath after work. And the foundation of better self-care is nutrition.
The adage of ‘we are what we eat’ defines not just our physical health - but our cognitive ability.
Not just our active state, being better nourished is linked to improved stress resilience, better moods, less aggression and delayed brain aging.
You don’t have to change everything you eat, just making small changes is incredibly powerful over time.
Ultimately, small changes really add up.
Here’s three easy but impactful changes you can make TODAY.
Whether you’re eating out or at home, choose a salad starter.
Did you know that older people who have a small serving of dark leafy greens every day have brains that are 11 years younger than those who avoid eating greens?
So, start lunch or dinner with a small cereal sized bowl of salad leaves, every day this week.
Increase your Omega 3 Fats.
Aim for two servings of oily fish every week - such as sardine, mackerel, anchovies, salmon and herring - or ‘SMASH’ for short.
These portions can be fresh, frozen, or canned. You get the same benefit.
People with higher levels of Omega 3 Fats from oily fish had a 49% reduced risk of developing diseases like Alzheimer’s; and most adults in the UK aren’t getting enough in their diet.
Swerve sugar sweetened beverages for a month.
It’s an easy way to reduce your sucrose intake - helping to regulate your blood sugar levels, reduce cholesterol, and help control weight.
Let us know how you’re getting on by following INEOS on Instagram and tagging us in your posts.