What does self-care really mean?
In recent years, there has been a lot of buzz surrounding the term "self-care".
But while the phrase is often associated with indulgence, taking care of yourself isn't just about bubble baths and duvet days.
As part of the INEOS Go Humans Academy (ineoshygienics.com), psychologist and brain health expert Kimberley Wilson has shared some top tips for supercharging your mind, body and emotional wellbeing.
Feed your grey matter
Being well nourished is linked to improved stress resilience, better moods, less aggression, and delayed brain ageing.
"Self-care is more than just having a glass of wine in the bath after work - the foundation of better self-care is nutrition," she insisted. "The adage of 'we are what we eat' goes beyond our physical health and includes our cognitive ability."
Get your greens
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.
"Whether you're dining out or at home, choose a salad starter. Just eating a small cereal-sized bowl of salad leaves every day for a week is enough to benefit your brain," noted Kimberley.
Up your omega-3s
Research has shown that people with higher levels of omega-3 fats from oily fish have a reduced risk of developing diseases like Alzheimer's.
"Most adults in the U.K. aren't getting enough omega-3 fats from their diets. It's easy to increase your uptake; aim to eat 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'll still get the brain boost," the expert explained.
Swerve sugar
A lot of the excess calories we consume come from what we drink.
"Retrain your taste buds and reduce your sucrose intake by swerving sweetened beverages for a month. This will help to regulate your blood sugar levels, reduce cholesterol, and help control your weight," she noted.
Count alcohol units - and don't cheat!
Regular consumption of alcohol has been linked to increased anxiety, depression, and increased dementia risk.
"A lot of us underestimate how much we're drinking, so be honest with yourself," advised Kimberley. "Once you've totted up your honest intake, how does that figure compare to the recommended limit of 14 units per week?"
