Hi Everyone

My name is Kimberley Wilson and I’m a Psychologist and Brain Health Expert.

My work looks at the powerful connection between food, mood, and behaviour. 

As part of the INEOS Go Humans Academy, I want you to reflect on what you currently do for self-care - and I’m going to introduce you to tools that could help you further.

Let’s get started by looking at BRAIN FOOD: how to eat smart and fuel your brain for that all important learning.  

Did you know: Your brain only takes up 2% of your body but it uses 20% of your energy. 

The building blocks of the brain come from the diet. If you don’t eat the right things, your brain can’t function properly, which will influence your concentration and mood.

So, what does a hungry brain need to work well?

Let’s take a look at some of the best brain-activating foods to help keep you energised and engaged.

1) Leafy greens

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 their greens?

Why not start lunch or dinner with two handfuls of salad leaves, every day this week.

2) Oily fish

If you eat fish, aim for two servings of oily fish every week this month - such as sardine, mackerel, anchovies, salmon and herring - or ‘SMASH’ for short. These portions can be fresh, frozen or canned. You’ll still get the benefit.

People with higher levels of Omega 3 Fats from oily fish had a 49% reduced risk of developing Alzheimer’s disease, the most common cause of dementia, and the leading cause of death in the UK.

Alternatively if you’re vegan or vegetarian, try introducing flaxseed and walnuts which are both sources of omega-3 fatty acids.

3) Sugar-free

While a little bit of sugar is fine, too many sugar-sweetened beverages can upset your immune system and hurt your brain.

What would happen if you tried switching out one sugar-sweetened beverage for plain water or a sugar-free version every day this week? 

What challenge will you set for yourself? Remember… what we eat can help improve our brain health!