-- Table structure for table `key_value_expire`
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CREATE TABLE `key_value_expire` (
  `collection` varchar(128) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'A named collection of key and value pairs.',
  `name` varchar(128) CHARACTER SET ascii COLLATE ascii_general_ci NOT NULL DEFAULT '' COMMENT 'The key of the key/value pair.',
  `value` longblob NOT NULL COMMENT 'The value of the key/value pair.',
  `expire` int NOT NULL DEFAULT '2147483647' COMMENT 'The time since Unix epoch in seconds when this item expires. Defaults to the maximum possible time.',
  PRIMARY KEY (`collection`,`name`),
  KEY `expire` (`expire`)
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb4 COLLATE=utf8mb4_general_ci COMMENT='Generic key/value storage table with an expiration.';

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-- Dumping data for table `key_value_expire`
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This means they release energy slowly into the bloodstream, keeping your brain steady and focused throughout the day.</p><p dir=\"ltr\">Adding wholegrains to your diet is easy. Try:</p><ul><li><strong>Swapping white rice for brown rice</strong></li><li><strong>Choosing wholewheat pasta with your favourite pasta sauce</strong></li><li><strong>Spreading peanut butter on rye or sourdough bread instead of a crusty white loaf</strong></li></ul><p dir=\"ltr\">Beyond brainpower, wholegrains offer a wide range of health benefits, including improving gut health, helping to lower cholesterol and supporting heart health.</p><h3><strong>Oily Fish&nbsp;</strong></h3><p dir=\"ltr\">While research is still in its early stages, studies suggest that incorporating oily fish into your diet may help lower the risk of developing depression and dementia.</p><p dir=\"ltr\">Oily fish are rich in omega-3 fatty acids, such as DHA and EPA, which are essential for healthy brain function and development.</p><p dir=\"ltr\">Not sure which fish count as oily? Here are some of our top picks:</p><ul><li><strong>Salmon</strong></li><li><strong>Sardines</strong></li><li><strong>Trout</strong></li><li><strong>Mackerel</strong></li></ul><p>Much like wholegrains, oily fish also promote heart health and are a great source of protein, vitamin D, and selenium.</p><h3><strong>Nuts</strong></h3><p dir=\"ltr\">Nuts are rich in vitamin E, a powerful antioxidant that protects brain cells from damage and has been linked to preventing slower cognitive decline.</p><p dir=\"ltr\">They also make a great snack. They are high in fibre and healthy fats, supporting both your brain and gut health.</p><p dir=\"ltr\">Some of our favourites include:</p><ul><li><strong>Almonds</strong></li><li><strong>Walnuts</strong></li><li><strong>Brazil nuts</strong></li><li><strong>Hazelnuts&nbsp;</strong></li></ul><p>Need some lunchbox inspo? A handful of nuts is the perfect pick-me-up to keep you going throughout the day.</p><h3><strong>Leafy Greens</strong></h3><p dir=\"ltr\">We all know we should eat our greens; that is why parents have kept us at the dinner table for generations!</p><p dir=\"ltr\">But why exactly are leafy greens so important? They’re packed with vitamin K, which studies suggest may help reduce the risk of dementia and cognitive decline.</p><p dir=\"ltr\">Not sure what counts as a leafy green? We’ve got you covered:</p><ul><li><strong>Spinach</strong></li><li><strong>Kale</strong></li><li><strong>Romaine lettuce</strong></li><li><strong>Rocket</strong></li><li><strong>Bok choy</strong></li></ul><p dir=\"ltr\">Adding just a few servings of these into your weekly meals is a delicious step toward supporting long-term brain health.&nbsp;</p><img src=\"/sites/default/files/inline-images/s.jpg\" data-align=\"center\" data-entity-uuid=\"8f832f97-0bd2-4aef-98c2-2590a563e1b8\" data-entity-type=\"file\" width=\"599\" height=\"399\"><h3><strong>Sarah\'s Take...</strong></h3><p dir=\"ltr\">\"As a Nutritional Therapist, I advocate for simple swaps that make these powerhouse foods a regular part of a well-rounded diet. With mindful eating, we can positively influence our daily energy levels and assist with weight management while also supporting brain function, heart health, and overall well-being.</p><p dir=\"ltr\">But I’m totally aware that different lifestyles have different challenges, so I’m always working with my clients to help them make changes that are simple and realistic for them.</p><p dir=\"ltr\">Some examples of how these changes can be incorporated are:</p><p dir=\"ltr\"><strong>Busy Professionals:</strong> Quick meal prep is key! Opt for wholegrain wraps for an easy lunch, snack on nuts at your desk, and enjoy a grilled salmon dinner with steamed greens.</p><p dir=\"ltr\"><strong>Active Individuals:</strong> Wholegrain pasta or rice bowls provide lasting energy. Pair oily fish with veggies for muscle recovery, and grab a handful of walnuts post-workout.</p><p dir=\"ltr\"><strong>Families with Kids:</strong> Swap white bread for wholegrain sandwiches, blend spinach into smoothies (I promise that they won’t taste it!), and make fun dishes like homemade fish fingers using salmon.</p><p dir=\"ltr\"><strong>Vegetarians/Vegans:</strong> Choose plant-based sources of omega-3 like chia and flax seeds, opt for nut butters as snacks, and enjoy grain-packed meals with plenty of leafy greens.</p><p dir=\"ltr\"><strong>Older Adults:</strong> Focus on foods that support brain health—porridge with walnuts for breakfast, mackerel for lunch, and a hearty green salad for dinner.</p><p dir=\"ltr\">By making these small, manageable changes, anyone can nourish both their brain and body, leading to improved overall health.\"</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/Rectangle%2029.jpg\" data-align=\"center\" width=\"597\" height=\"324\"><p>We know there is a lot to digest here, but a few simple swaps could make a great difference to not only your brain health but your overall wellbeing also.&nbsp;</p><p dir=\"ltr\">Want some inspiration for dinner tonight? Try our <a href=\"https://numi.org.uk/recipe/walnut-crusted-salmon-asparagus-broccoli-fried-rice\">Walnut Crusted Salmon with Asparagus &amp; Broccoli Fried Ric</a>e for a delicious, brain power-boosting meal or try our health coaching for custom meal plans and nutrition support designed by Sarah to help you stay on 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all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</p><p dir=\"ltr\">Yes, the foods we eat can have a profound impact on our brain, influencing:</p><ul><li><strong>Concentration and focus</strong></li><li><strong>Short-term memory</strong></li><li><strong>Overall brain power</strong></li><li><strong>Levels of anxiety and stress</strong></li><li><strong>Age-related cognitive decline</strong></li></ul><p>&nbsp;</p><p dir=\"ltr\">That’s why it’s essential to include a variety of whole, nutrient-rich foods in your diet to support all aspects of your health, especially your brain.</p><p dir=\"ltr\">Here’s our round-up of some delicious and nutritious foods to help keep your brain in tip-top condition.</p><h3><strong>Wholegrains</strong></h3><p dir=\"ltr\">Just like your car, your brain needs fuel, and wholegrains are an excellent source.</p><p dir=\"ltr\">Your brain runs best on glucose, and wholegrains provide it in the form of low-GI (glycaemic index) carbohydrates. This means they release energy slowly into the bloodstream, keeping your brain steady and focused throughout the day.</p><p dir=\"ltr\">Adding wholegrains to your diet is easy. Try:</p><ul><li><strong>Swapping white rice for brown rice</strong></li><li><strong>Choosing wholewheat pasta with your favourite pasta sauce</strong></li><li><strong>Spreading peanut butter on rye or sourdough bread instead of a crusty white loaf</strong></li></ul><p dir=\"ltr\">Beyond brainpower, wholegrains offer a wide range of health benefits, including improving gut health, helping to lower cholesterol and supporting heart health.</p><h3><strong>Oily Fish&nbsp;</strong></h3><p dir=\"ltr\">While research is still in its early stages, studies suggest that incorporating oily fish into your diet may help lower the risk of developing depression and dementia.</p><p dir=\"ltr\">Oily fish are rich in omega-3 fatty acids, such as DHA and EPA, which are essential for healthy brain function and development.</p><p dir=\"ltr\">Not sure which fish count as oily? Here are some of our top picks:</p><ul><li><strong>Salmon</strong></li><li><strong>Sardines</strong></li><li><strong>Trout</strong></li><li><strong>Mackerel</strong></li></ul><p>Much like wholegrains, oily fish also promote heart health and are a great source of protein, vitamin D, and selenium.</p><h3><strong>Nuts</strong></h3><p dir=\"ltr\">Nuts are rich in vitamin E, a powerful antioxidant that protects brain cells from damage and has been linked to preventing slower cognitive decline.</p><p dir=\"ltr\">They also make a great snack. They are high in fibre and healthy fats, supporting both your brain and gut health.</p><p dir=\"ltr\">Some of our favourites include:</p><ul><li><strong>Almonds</strong></li><li><strong>Walnuts</strong></li><li><strong>Brazil nuts</strong></li><li><strong>Hazelnuts&nbsp;</strong></li></ul><p>Need some lunchbox inspo? A handful of nuts is the perfect pick-me-up to keep you going throughout the day.</p><h3><strong>Leafy Greens</strong></h3><p dir=\"ltr\">We all know we should eat our greens; that is why parents have kept us at the dinner table for generations!</p><p dir=\"ltr\">But why exactly are leafy greens so important? They’re packed with vitamin K, which studies suggest may help reduce the risk of dementia and cognitive decline.</p><p dir=\"ltr\">Not sure what counts as a leafy green? We’ve got you covered:</p><ul><li><strong>Spinach</strong></li><li><strong>Kale</strong></li><li><strong>Romaine lettuce</strong></li><li><strong>Rocket</strong></li><li><strong>Bok choy</strong></li></ul><p dir=\"ltr\">Adding just a few servings of these into your weekly meals is a delicious step toward supporting long-term brain health.&nbsp;</p><img src=\"/sites/default/files/inline-images/s.jpg\" data-align=\"center\" data-entity-uuid=\"8f832f97-0bd2-4aef-98c2-2590a563e1b8\" data-entity-type=\"file\" width=\"599\" height=\"399\"><h3><strong>Sarah\'s Take...</strong></h3><p dir=\"ltr\">\"As a Nutritional Therapist, I advocate for simple swaps that make these powerhouse foods a regular part of a well-rounded diet. With mindful eating, we can positively influence our daily energy levels and assist with weight management while also supporting brain function, heart health, and overall well-being.</p><p dir=\"ltr\">But I’m totally aware that different lifestyles have different challenges, so I’m always working with my clients to help them make changes that are simple and realistic for them.</p><p dir=\"ltr\">Some examples of how these changes can be incorporated are:</p><p dir=\"ltr\"><strong>Busy Professionals:</strong> Quick meal prep is key! Opt for wholegrain wraps for an easy lunch, snack on nuts at your desk, and enjoy a grilled salmon dinner with steamed greens.</p><p dir=\"ltr\"><strong>Active Individuals:</strong> Wholegrain pasta or rice bowls provide lasting energy. Pair oily fish with veggies for muscle recovery, and grab a handful of walnuts post-workout.</p><p dir=\"ltr\"><strong>Families with Kids:</strong> Swap white bread for wholegrain sandwiches, blend spinach into smoothies (I promise that they won’t taste it!), and make fun dishes like homemade fish fingers using salmon.</p><p dir=\"ltr\"><strong>Vegetarians/Vegans:</strong> Choose plant-based sources of omega-3 like chia and flax seeds, opt for nut butters as snacks, and enjoy grain-packed meals with plenty of leafy greens.</p><p dir=\"ltr\"><strong>Older Adults:</strong> Focus on foods that support brain health—porridge with walnuts for breakfast, mackerel for lunch, and a hearty green salad for dinner.</p><p dir=\"ltr\">By making these small, manageable changes, anyone can nourish both their brain and body, leading to improved overall health.\"</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/Rectangle%2029.jpg\" data-align=\"center\" width=\"597\" height=\"324\"><p>We know there is a lot to digest here, but a few simple swaps could make a great difference to not only your brain health but your overall wellbeing also.&nbsp;</p><p dir=\"ltr\">Want some inspiration for dinner tonight? Try our <a href=\"https://numi.org.uk/recipe/walnut-crusted-salmon-asparagus-broccoli-fried-rice\">Walnut Crusted Salmon with Asparagus &amp; Broccoli Fried Ric</a>e for a delicious, brain power-boosting meal or try our health coaching for custom meal plans and nutrition support designed by Sarah to help you stay on track.&nbsp;</p>\";s:5:\"#rows\";i:5;s:12:\"#placeholder\";s:0:\"\";s:11:\"#attributes\";a:3:{s:5:\"class\";a:2:{i:0;s:12:\"js-text-full\";i:1;s:9:\"text-full\";}s:37:\"data-media-embed-host-entity-langcode\";s:2:\"en\";s:20:\"data-drupal-selector\";s:44:\"edit-field-content-0-subform-field-content-0\";}s:7:\"#format\";s:9:\"full_html\";s:10:\"#base_type\";s:8:\"textarea\";s:16:\"#allowed_formats\";a:1:{i:0;s:9:\"full_html\";}s:8:\"#process\";a:2:{i:0;a:2:{i:0;s:32:\"Drupal\\filter\\Element\\TextFormat\";i:1;s:13:\"processFormat\";}i:1;a:2:{i:0;s:41:\"\\Drupal\\webform\\Element\\WebformHtmlEditor\";i:1;s:17:\"processTextFormat\";}}s:15:\"#theme_wrappers\";a:1:{i:0;s:19:\"text_format_wrapper\";}s:11:\"#pre_render\";a:3:{i:0;a:2:{i:0;s:41:\"\\Drupal\\webform\\Element\\WebformHtmlEditor\";i:1;s:19:\"preRenderTextFormat\";}i:1;s:34:\"element.editor:preRenderTextFormat\";i:2;a:2:{i:0;s:27:\"Drupal\\claro\\ClaroPreRender\";i:1;s:10:\"textFormat\";}}s:16:\"#defaults_loaded\";b:1;s:5:\"#tree\";b:1;s:8:\"#parents\";a:5:{i:0;s:13:\"field_content\";i:1;i:0;i:2;s:7:\"subform\";i:3;s:13:\"field_content\";i:4;i:0;}s:14:\"#array_parents\";a:7:{i:0;s:13:\"field_content\";i:1;s:6:\"widget\";i:2;i:0;i:3;s:7:\"subform\";i:4;s:13:\"field_content\";i:5;s:6:\"widget\";i:6;i:0;}s:10:\"#processed\";b:1;s:20:\"#description_display\";s:5:\"after\";s:7:\"#errors\";N;s:3:\"#id\";s:44:\"edit-field-content-0-subform-field-content-0\";s:5:\"value\";a:37:{s:6:\"#title\";s:7:\"Content\";s:14:\"#title_display\";s:6:\"before\";s:14:\"#field_parents\";a:3:{i:0;s:13:\"field_content\";i:1;i:0;i:2;s:7:\"subform\";}s:9:\"#required\";b:0;s:6:\"#delta\";i:0;s:5:\"#type\";s:8:\"textarea\";s:14:\"#default_value\";s:6489:\"<p>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</p><p dir=\"ltr\">Yes, the foods we eat can have a profound impact on our brain, influencing:</p><ul><li><strong>Concentration and focus</strong></li><li><strong>Short-term memory</strong></li><li><strong>Overall brain power</strong></li><li><strong>Levels of anxiety and stress</strong></li><li><strong>Age-related cognitive decline</strong></li></ul><p>&nbsp;</p><p dir=\"ltr\">That’s why it’s essential to include a variety of whole, nutrient-rich foods in your diet to support all aspects of your health, especially your brain.</p><p dir=\"ltr\">Here’s our round-up of some delicious and nutritious foods to help keep your brain in tip-top condition.</p><h3><strong>Wholegrains</strong></h3><p dir=\"ltr\">Just like your car, your brain needs fuel, and wholegrains are an excellent source.</p><p dir=\"ltr\">Your brain runs best on glucose, and wholegrains provide it in the form of low-GI (glycaemic index) carbohydrates. This means they release energy slowly into the bloodstream, keeping your brain steady and focused throughout the day.</p><p dir=\"ltr\">Adding wholegrains to your diet is easy. Try:</p><ul><li><strong>Swapping white rice for brown rice</strong></li><li><strong>Choosing wholewheat pasta with your favourite pasta sauce</strong></li><li><strong>Spreading peanut butter on rye or sourdough bread instead of a crusty white loaf</strong></li></ul><p dir=\"ltr\">Beyond brainpower, wholegrains offer a wide range of health benefits, including improving gut health, helping to lower cholesterol and supporting heart health.</p><h3><strong>Oily Fish&nbsp;</strong></h3><p dir=\"ltr\">While research is still in its early stages, studies suggest that incorporating oily fish into your diet may help lower the risk of developing depression and dementia.</p><p dir=\"ltr\">Oily fish are rich in omega-3 fatty acids, such as DHA and EPA, which are essential for healthy brain function and development.</p><p dir=\"ltr\">Not sure which fish count as oily? Here are some of our top picks:</p><ul><li><strong>Salmon</strong></li><li><strong>Sardines</strong></li><li><strong>Trout</strong></li><li><strong>Mackerel</strong></li></ul><p>Much like wholegrains, oily fish also promote heart health and are a great source of protein, vitamin D, and selenium.</p><h3><strong>Nuts</strong></h3><p dir=\"ltr\">Nuts are rich in vitamin E, a powerful antioxidant that protects brain cells from damage and has been linked to preventing slower cognitive decline.</p><p dir=\"ltr\">They also make a great snack. They are high in fibre and healthy fats, supporting both your brain and gut health.</p><p dir=\"ltr\">Some of our favourites include:</p><ul><li><strong>Almonds</strong></li><li><strong>Walnuts</strong></li><li><strong>Brazil nuts</strong></li><li><strong>Hazelnuts&nbsp;</strong></li></ul><p>Need some lunchbox inspo? A handful of nuts is the perfect pick-me-up to keep you going throughout the day.</p><h3><strong>Leafy Greens</strong></h3><p dir=\"ltr\">We all know we should eat our greens; that is why parents have kept us at the dinner table for generations!</p><p dir=\"ltr\">But why exactly are leafy greens so important? They’re packed with vitamin K, which studies suggest may help reduce the risk of dementia and cognitive decline.</p><p dir=\"ltr\">Not sure what counts as a leafy green? We’ve got you covered:</p><ul><li><strong>Spinach</strong></li><li><strong>Kale</strong></li><li><strong>Romaine lettuce</strong></li><li><strong>Rocket</strong></li><li><strong>Bok choy</strong></li></ul><p dir=\"ltr\">Adding just a few servings of these into your weekly meals is a delicious step toward supporting long-term brain health.&nbsp;</p><img src=\"/sites/default/files/inline-images/s.jpg\" data-align=\"center\" data-entity-uuid=\"8f832f97-0bd2-4aef-98c2-2590a563e1b8\" data-entity-type=\"file\" width=\"599\" height=\"399\"><h3><strong>Sarah\'s Take...</strong></h3><p dir=\"ltr\">\"As a Nutritional Therapist, I advocate for simple swaps that make these powerhouse foods a regular part of a well-rounded diet. With mindful eating, we can positively influence our daily energy levels and assist with weight management while also supporting brain function, heart health, and overall well-being.</p><p dir=\"ltr\">But I’m totally aware that different lifestyles have different challenges, so I’m always working with my clients to help them make changes that are simple and realistic for them.</p><p dir=\"ltr\">Some examples of how these changes can be incorporated are:</p><p dir=\"ltr\"><strong>Busy Professionals:</strong> Quick meal prep is key! Opt for wholegrain wraps for an easy lunch, snack on nuts at your desk, and enjoy a grilled salmon dinner with steamed greens.</p><p dir=\"ltr\"><strong>Active Individuals:</strong> Wholegrain pasta or rice bowls provide lasting energy. Pair oily fish with veggies for muscle recovery, and grab a handful of walnuts post-workout.</p><p dir=\"ltr\"><strong>Families with Kids:</strong> Swap white bread for wholegrain sandwiches, blend spinach into smoothies (I promise that they won’t taste it!), and make fun dishes like homemade fish fingers using salmon.</p><p dir=\"ltr\"><strong>Vegetarians/Vegans:</strong> Choose plant-based sources of omega-3 like chia and flax seeds, opt for nut butters as snacks, and enjoy grain-packed meals with plenty of leafy greens.</p><p dir=\"ltr\"><strong>Older Adults:</strong> Focus on foods that support brain health—porridge with walnuts for breakfast, mackerel for lunch, and a hearty green salad for dinner.</p><p dir=\"ltr\">By making these small, manageable changes, anyone can nourish both their brain and body, leading to improved overall health.\"</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/Rectangle%2029.jpg\" data-align=\"center\" width=\"597\" height=\"324\"><p>We know there is a lot to digest here, but a few simple swaps could make a great difference to not only your brain health but your overall wellbeing also.&nbsp;</p><p dir=\"ltr\">Want some inspiration for dinner tonight? Try our <a href=\"https://numi.org.uk/recipe/walnut-crusted-salmon-asparagus-broccoli-fried-rice\">Walnut Crusted Salmon with Asparagus &amp; Broccoli Fried Ric</a>e for a delicious, brain power-boosting meal or try our health coaching for custom meal plans and nutrition support designed by Sarah to help you stay on track.&nbsp;</p>\";s:5:\"#rows\";i:5;s:12:\"#placeholder\";s:0:\"\";s:11:\"#attributes\";a:3:{s:5:\"class\";a:2:{i:0;s:12:\"js-text-full\";i:1;s:9:\"text-full\";}s:37:\"data-media-embed-host-entity-langcode\";s:2:\"en\";s:20:\"data-drupal-selector\";s:50:\"edit-field-content-0-subform-field-content-0-value\";}s:7:\"#format\";s:9:\"full_html\";s:10:\"#base_type\";s:8:\"textarea\";s:16:\"#allowed_formats\";a:1:{i:0;s:9:\"full_html\";}s:16:\"#defaults_loaded\";b:1;s:5:\"#tree\";b:1;s:14:\"#array_parents\";a:8:{i:0;s:13:\"field_content\";i:1;s:6:\"widget\";i:2;i:0;i:3;s:7:\"subform\";i:4;s:13:\"field_content\";i:5;s:6:\"widget\";i:6;i:0;i:7;s:5:\"value\";}s:20:\"#description_display\";s:5:\"after\";s:7:\"#errors\";N;s:6:\"#input\";b:1;s:5:\"#cols\";i:60;s:10:\"#resizable\";s:8:\"vertical\";s:8:\"#process\";a:2:{i:0;a:2:{i:0;s:35:\"Drupal\\Core\\Render\\Element\\Textarea\";i:1;s:15:\"processAjaxForm\";}i:1;a:2:{i:0;s:35:\"Drupal\\Core\\Render\\Element\\Textarea\";i:1;s:12:\"processGroup\";}}s:11:\"#pre_render\";a:1:{i:0;a:2:{i:0;s:35:\"Drupal\\Core\\Render\\Element\\Textarea\";i:1;s:14:\"preRenderGroup\";}}s:6:\"#theme\";s:8:\"textarea\";s:15:\"#theme_wrappers\";a:1:{i:0;s:12:\"form_element\";}s:15:\"#value_callback\";a:2:{i:0;s:35:\"Drupal\\Core\\Render\\Element\\Textarea\";i:1;s:13:\"valueCallback\";}s:8:\"#parents\";a:6:{i:0;s:13:\"field_content\";i:1;i:0;i:2;s:7:\"subform\";i:3;s:13:\"field_content\";i:4;i:0;i:5;s:5:\"value\";}s:7:\"#weight\";i:0;s:10:\"#processed\";b:1;s:3:\"#id\";s:50:\"edit-field-content-0-subform-field-content-0-value\";s:5:\"#name\";s:50:\"field_content[0][subform][field_content][0][value]\";s:6:\"#value\";s:6489:\"<p>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</p><p dir=\"ltr\">Yes, the foods we eat can have a profound impact on our brain, influencing:</p><ul><li><strong>Concentration and focus</strong></li><li><strong>Short-term memory</strong></li><li><strong>Overall brain power</strong></li><li><strong>Levels of anxiety and stress</strong></li><li><strong>Age-related cognitive decline</strong></li></ul><p>&nbsp;</p><p dir=\"ltr\">That’s why it’s essential to include a variety of whole, nutrient-rich foods in your diet to support all aspects of your health, especially your brain.</p><p dir=\"ltr\">Here’s our round-up of some delicious and nutritious foods to help keep your brain in tip-top condition.</p><h3><strong>Wholegrains</strong></h3><p dir=\"ltr\">Just like your car, your brain needs fuel, and wholegrains are an excellent source.</p><p dir=\"ltr\">Your brain runs best on glucose, and wholegrains provide it in the form of low-GI (glycaemic index) carbohydrates. This means they release energy slowly into the bloodstream, keeping your brain steady and focused throughout the day.</p><p dir=\"ltr\">Adding wholegrains to your diet is easy. Try:</p><ul><li><strong>Swapping white rice for brown rice</strong></li><li><strong>Choosing wholewheat pasta with your favourite pasta sauce</strong></li><li><strong>Spreading peanut butter on rye or sourdough bread instead of a crusty white loaf</strong></li></ul><p dir=\"ltr\">Beyond brainpower, wholegrains offer a wide range of health benefits, including improving gut health, helping to lower cholesterol and supporting heart health.</p><h3><strong>Oily Fish&nbsp;</strong></h3><p dir=\"ltr\">While research is still in its early stages, studies suggest that incorporating oily fish into your diet may help lower the risk of developing depression and dementia.</p><p dir=\"ltr\">Oily fish are rich in omega-3 fatty acids, such as DHA and EPA, which are essential for healthy brain function and development.</p><p dir=\"ltr\">Not sure which fish count as oily? Here are some of our top picks:</p><ul><li><strong>Salmon</strong></li><li><strong>Sardines</strong></li><li><strong>Trout</strong></li><li><strong>Mackerel</strong></li></ul><p>Much like wholegrains, oily fish also promote heart health and are a great source of protein, vitamin D, and selenium.</p><h3><strong>Nuts</strong></h3><p dir=\"ltr\">Nuts are rich in vitamin E, a powerful antioxidant that protects brain cells from damage and has been linked to preventing slower cognitive decline.</p><p dir=\"ltr\">They also make a great snack. They are high in fibre and healthy fats, supporting both your brain and gut health.</p><p dir=\"ltr\">Some of our favourites include:</p><ul><li><strong>Almonds</strong></li><li><strong>Walnuts</strong></li><li><strong>Brazil nuts</strong></li><li><strong>Hazelnuts&nbsp;</strong></li></ul><p>Need some lunchbox inspo? A handful of nuts is the perfect pick-me-up to keep you going throughout the day.</p><h3><strong>Leafy Greens</strong></h3><p dir=\"ltr\">We all know we should eat our greens; that is why parents have kept us at the dinner table for generations!</p><p dir=\"ltr\">But why exactly are leafy greens so important? They’re packed with vitamin K, which studies suggest may help reduce the risk of dementia and cognitive decline.</p><p dir=\"ltr\">Not sure what counts as a leafy green? We’ve got you covered:</p><ul><li><strong>Spinach</strong></li><li><strong>Kale</strong></li><li><strong>Romaine lettuce</strong></li><li><strong>Rocket</strong></li><li><strong>Bok choy</strong></li></ul><p dir=\"ltr\">Adding just a few servings of these into your weekly meals is a delicious step toward supporting long-term brain health.&nbsp;</p><img src=\"/sites/default/files/inline-images/s.jpg\" data-align=\"center\" data-entity-uuid=\"8f832f97-0bd2-4aef-98c2-2590a563e1b8\" data-entity-type=\"file\" width=\"599\" height=\"399\"><h3><strong>Sarah\'s Take...</strong></h3><p dir=\"ltr\">\"As a Nutritional Therapist, I advocate for simple swaps that make these powerhouse foods a regular part of a well-rounded diet. With mindful eating, we can positively influence our daily energy levels and assist with weight management while also supporting brain function, heart health, and overall well-being.</p><p dir=\"ltr\">But I’m totally aware that different lifestyles have different challenges, so I’m always working with my clients to help them make changes that are simple and realistic for them.</p><p dir=\"ltr\">Some examples of how these changes can be incorporated are:</p><p dir=\"ltr\"><strong>Busy Professionals:</strong> Quick meal prep is key! Opt for wholegrain wraps for an easy lunch, snack on nuts at your desk, and enjoy a grilled salmon dinner with steamed greens.</p><p dir=\"ltr\"><strong>Active Individuals:</strong> Wholegrain pasta or rice bowls provide lasting energy. Pair oily fish with veggies for muscle recovery, and grab a handful of walnuts post-workout.</p><p dir=\"ltr\"><strong>Families with Kids:</strong> Swap white bread for wholegrain sandwiches, blend spinach into smoothies (I promise that they won’t taste it!), and make fun dishes like homemade fish fingers using salmon.</p><p dir=\"ltr\"><strong>Vegetarians/Vegans:</strong> Choose plant-based sources of omega-3 like chia and flax seeds, opt for nut butters as snacks, and enjoy grain-packed meals with plenty of leafy greens.</p><p dir=\"ltr\"><strong>Older Adults:</strong> Focus on foods that support brain health—porridge with walnuts for breakfast, mackerel for lunch, and a hearty green salad for dinner.</p><p dir=\"ltr\">By making these small, manageable changes, anyone can nourish both their brain and body, leading to improved overall health.\"</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/Rectangle%2029.jpg\" data-align=\"center\" width=\"597\" height=\"324\"><p>We know there is a lot to digest here, but a few simple swaps could make a great difference to not only your brain health but your overall wellbeing also.&nbsp;</p><p dir=\"ltr\">Want some inspiration for dinner tonight? Try our <a href=\"https://numi.org.uk/recipe/walnut-crusted-salmon-asparagus-broccoli-fried-rice\">Walnut Crusted Salmon with Asparagus &amp; Broccoli Fried Ric</a>e for a delicious, brain power-boosting meal or try our health coaching for custom meal plans and nutrition support designed by Sarah to help you stay on 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Discover how healthy snacks can help stabilise your blood sugar levels and keep your energy stable throughout the day. 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This means they release energy slowly into the bloodstream, keeping your brain steady and focused throughout the day.</p><p dir=\"ltr\">Adding wholegrains to your diet is easy. Try:</p><ul><li><strong>Swapping white rice for brown rice</strong></li><li><strong>Choosing wholewheat pasta with your favourite pasta sauce</strong></li><li><strong>Spreading peanut butter on rye or sourdough bread instead of a crusty white loaf</strong></li></ul><p dir=\"ltr\">Beyond brainpower, wholegrains offer a wide range of health benefits, including improving gut health, helping to lower cholesterol and supporting heart health.</p><h3><strong>Oily Fish&nbsp;</strong></h3><p dir=\"ltr\">While research is still in its early stages, studies suggest that incorporating oily fish into your diet may help lower the risk of developing depression and dementia.</p><p dir=\"ltr\">Oily fish are rich in omega-3 fatty acids, such as DHA and EPA, which are essential for healthy brain function and development.</p><p dir=\"ltr\">Not sure which fish count as oily? Here are some of our top picks:</p><ul><li><strong>Salmon</strong></li><li><strong>Sardines</strong></li><li><strong>Trout</strong></li><li><strong>Mackerel</strong></li></ul><p>Much like wholegrains, oily fish also promote heart health and are a great source of protein, vitamin D, and selenium.</p><h3><strong>Nuts</strong></h3><p dir=\"ltr\">Nuts are rich in vitamin E, a powerful antioxidant that protects brain cells from damage and has been linked to preventing slower cognitive decline.</p><p dir=\"ltr\">They also make a great snack. They are high in fibre and healthy fats, supporting both your brain and gut health.</p><p dir=\"ltr\">Some of our favourites include:</p><ul><li><strong>Almonds</strong></li><li><strong>Walnuts</strong></li><li><strong>Brazil nuts</strong></li><li><strong>Hazelnuts&nbsp;</strong></li></ul><p>Need some lunchbox inspo? A handful of nuts is the perfect pick-me-up to keep you going throughout the day.</p><h3><strong>Leafy Greens</strong></h3><p dir=\"ltr\">We all know we should eat our greens; that is why parents have kept us at the dinner table for generations!</p><p dir=\"ltr\">But why exactly are leafy greens so important? They’re packed with vitamin K, which studies suggest may help reduce the risk of dementia and cognitive decline.</p><p dir=\"ltr\">Not sure what counts as a leafy green? We’ve got you covered:</p><ul><li><strong>Spinach</strong></li><li><strong>Kale</strong></li><li><strong>Romaine lettuce</strong></li><li><strong>Rocket</strong></li><li><strong>Bok choy</strong></li></ul><p dir=\"ltr\">Adding just a few servings of these into your weekly meals is a delicious step toward supporting long-term brain health.&nbsp;</p><img src=\"/sites/default/files/inline-images/s.jpg\" data-align=\"center\" data-entity-uuid=\"8f832f97-0bd2-4aef-98c2-2590a563e1b8\" data-entity-type=\"file\" width=\"599\" height=\"399\"><h3><strong>Sarah\'s Take...</strong></h3><p dir=\"ltr\">\"As a Nutritional Therapist, I advocate for simple swaps that make these powerhouse foods a regular part of a well-rounded diet. With mindful eating, we can positively influence our daily energy levels and assist with weight management while also supporting brain function, heart health, and overall well-being.</p><p dir=\"ltr\">But I’m totally aware that different lifestyles have different challenges, so I’m always working with my clients to help them make changes that are simple and realistic for them.</p><p dir=\"ltr\">Some examples of how these changes can be incorporated are:</p><p dir=\"ltr\"><strong>Busy Professionals:</strong> Quick meal prep is key! Opt for wholegrain wraps for an easy lunch, snack on nuts at your desk, and enjoy a grilled salmon dinner with steamed greens.</p><p dir=\"ltr\"><strong>Active Individuals:</strong> Wholegrain pasta or rice bowls provide lasting energy. Pair oily fish with veggies for muscle recovery, and grab a handful of walnuts post-workout.</p><p dir=\"ltr\"><strong>Families with Kids:</strong> Swap white bread for wholegrain sandwiches, blend spinach into smoothies (I promise that they won’t taste it!), and make fun dishes like homemade fish fingers using salmon.</p><p dir=\"ltr\"><strong>Vegetarians/Vegans:</strong> Choose plant-based sources of omega-3 like chia and flax seeds, opt for nut butters as snacks, and enjoy grain-packed meals with plenty of leafy greens.</p><p dir=\"ltr\"><strong>Older Adults:</strong> Focus on foods that support brain health—porridge with walnuts for breakfast, mackerel for lunch, and a hearty green salad for dinner.</p><p dir=\"ltr\">By making these small, manageable changes, anyone can nourish both their brain and body, leading to improved overall health.\"</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/Rectangle%2029.jpg\" data-align=\"center\" width=\"597\" height=\"324\"><p>We know there is a lot to digest here, but a few simple swaps could make a great difference to not only your brain health but your overall wellbeing also.&nbsp;</p><p dir=\"ltr\">Want some inspiration for dinner tonight? 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We’ve got you covered:</p><ul><li><strong>Spinach</strong></li><li><strong>Kale</strong></li><li><strong>Romaine lettuce</strong></li><li><strong>Rocket</strong></li><li><strong>Bok choy</strong></li></ul><p dir=\"ltr\">Adding just a few servings of these into your weekly meals is a delicious step toward supporting long-term brain health.&nbsp;</p><img src=\"/sites/default/files/inline-images/s.jpg\" data-align=\"center\" data-entity-uuid=\"8f832f97-0bd2-4aef-98c2-2590a563e1b8\" data-entity-type=\"file\" width=\"599\" height=\"399\"><h3><strong>Sarah\'s Take...</strong></h3><p dir=\"ltr\">\"As a Nutritional Therapist, I advocate for simple swaps that make these powerhouse foods a regular part of a well-rounded diet. 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This means they release energy slowly into the bloodstream, keeping your brain steady and focused throughout the day.</p><p dir=\"ltr\">Adding wholegrains to your diet is easy. Try:</p><ul><li><strong>Swapping white rice for brown rice</strong></li><li><strong>Choosing wholewheat pasta with your favourite pasta sauce</strong></li><li><strong>Spreading peanut butter on rye or sourdough bread instead of a crusty white loaf</strong></li></ul><p dir=\"ltr\">Beyond brainpower, wholegrains offer a wide range of health benefits, including improving gut health, helping to lower cholesterol and supporting heart health.</p><h3><strong>Oily Fish&nbsp;</strong></h3><p dir=\"ltr\">While research is still in its early stages, studies suggest that incorporating oily fish into your diet may help lower the risk of developing depression and dementia.</p><p dir=\"ltr\">Oily fish are rich in omega-3 fatty acids, such as DHA and EPA, which are essential for healthy brain function and development.</p><p dir=\"ltr\">Not sure which fish count as oily? Here are some of our top picks:</p><ul><li><strong>Salmon</strong></li><li><strong>Sardines</strong></li><li><strong>Trout</strong></li><li><strong>Mackerel</strong></li></ul><p>Much like wholegrains, oily fish also promote heart health and are a great source of protein, vitamin D, and selenium.</p><h3><strong>Nuts</strong></h3><p dir=\"ltr\">Nuts are rich in vitamin E, a powerful antioxidant that protects brain cells from damage and has been linked to preventing slower cognitive decline.</p><p dir=\"ltr\">They also make a great snack. They are high in fibre and healthy fats, supporting both your brain and gut health.</p><p dir=\"ltr\">Some of our favourites include:</p><ul><li><strong>Almonds</strong></li><li><strong>Walnuts</strong></li><li><strong>Brazil nuts</strong></li><li><strong>Hazelnuts&nbsp;</strong></li></ul><p>Need some lunchbox inspo? A handful of nuts is the perfect pick-me-up to keep you going throughout the day.</p><h3><strong>Leafy Greens</strong></h3><p dir=\"ltr\">We all know we should eat our greens; that is why parents have kept us at the dinner table for generations!</p><p dir=\"ltr\">But why exactly are leafy greens so important? They’re packed with vitamin K, which studies suggest may help reduce the risk of dementia and cognitive decline.</p><p dir=\"ltr\">Not sure what counts as a leafy green? We’ve got you covered:</p><ul><li><strong>Spinach</strong></li><li><strong>Kale</strong></li><li><strong>Romaine lettuce</strong></li><li><strong>Rocket</strong></li><li><strong>Bok choy</strong></li></ul><p dir=\"ltr\">Adding just a few servings of these into your weekly meals is a delicious step toward supporting long-term brain health.&nbsp;</p><img src=\"/sites/default/files/inline-images/s.jpg\" data-align=\"center\" data-entity-uuid=\"8f832f97-0bd2-4aef-98c2-2590a563e1b8\" data-entity-type=\"file\" width=\"599\" height=\"399\"><h3><strong>Sarah\'s Take...</strong></h3><p dir=\"ltr\">\"As a Nutritional Therapist, I advocate for simple swaps that make these powerhouse foods a regular part of a well-rounded diet. With mindful eating, we can positively influence our daily energy levels and assist with weight management while also supporting brain function, heart health, and overall well-being.</p><p dir=\"ltr\">But I’m totally aware that different lifestyles have different challenges, so I’m always working with my clients to help them make changes that are simple and realistic for them.</p><p dir=\"ltr\">Some examples of how these changes can be incorporated are:</p><p dir=\"ltr\"><strong>Busy Professionals:</strong> Quick meal prep is key! Opt for wholegrain wraps for an easy lunch, snack on nuts at your desk, and enjoy a grilled salmon dinner with steamed greens.</p><p dir=\"ltr\"><strong>Active Individuals:</strong> Wholegrain pasta or rice bowls provide lasting energy. Pair oily fish with veggies for muscle recovery, and grab a handful of walnuts post-workout.</p><p dir=\"ltr\"><strong>Families with Kids:</strong> Swap white bread for wholegrain sandwiches, blend spinach into smoothies (I promise that they won’t taste it!), and make fun dishes like homemade fish fingers using salmon.</p><p dir=\"ltr\"><strong>Vegetarians/Vegans:</strong> Choose plant-based sources of omega-3 like chia and flax seeds, opt for nut butters as snacks, and enjoy grain-packed meals with plenty of leafy greens.</p><p dir=\"ltr\"><strong>Older Adults:</strong> Focus on foods that support brain health—porridge with walnuts for breakfast, mackerel for lunch, and a hearty green salad for dinner.</p><p dir=\"ltr\">By making these small, manageable changes, anyone can nourish both their brain and body, leading to improved overall health.\"</p><img src=\"https://numi.org.uk/sites/default/files/2025-04/Rectangle%2029.jpg\" data-align=\"center\" width=\"597\" height=\"324\"><p>We know there is a lot to digest here, but a few simple swaps could make a great difference to not only your brain health but your overall wellbeing also.&nbsp;</p><p dir=\"ltr\">Want some inspiration for dinner tonight? Try our <a href=\"https://numi.org.uk/recipe/walnut-crusted-salmon-asparagus-broccoli-fried-rice\">Walnut Crusted Salmon with Asparagus &amp; Broccoli Fried Ric</a>e for a delicious, brain power-boosting meal or try our health coaching for custom meal plans and nutrition support designed by Sarah to help you stay on track.&nbsp;</p>\";s:6:\"format\";s:9:\"full_html\";}}}s:3:\"top\";a:1:{s:7:\"actions\";a:2:{s:7:\"actions\";a:0:{}s:16:\"dropdown_actions\";a:0:{}}}s:7:\"_weight\";s:1:\"0\";}s:8:\"add_more\";a:2:{s:19:\"add_modal_form_area\";a:0:{}s:14:\"add_more_delta\";s:0:\"\";}}s:11:\"field_image\";a:1:{i:0;a:7:{s:3:\"alt\";s:33:\"Snacks. 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