Five ways to nurture your brain

By neuroscientist Nicole Vignola

In the first part of this series here, we explored how your brain rewires itself through adolescence, pregnancy, motherhood and menopause - revealing just how extraordinary its adaptability truly is.

“Your brain is constantly rewiring itself and you can influence how it does.”

 

Now, let’s turn that knowledge into action. Here are five science-backed ways to support your brain’s ongoing rewiring, helping you protect cognitive health, balance hormones and nurture mental clarity, no matter your age or stage of womanhood.

1. Omega-3s

Your brain is nearly 60% fat, and omega-3 fatty acids, especially DHA, are what scaffold the brain’s neuronal membranes. Omega-3s improve communication between cells, reduce inflammation, and support hormone balance. Found in oily fish, flaxseeds, and walnuts, omega-3s help stabilise mood and cognition during hormonal transitions. Think of them as insulation for the brain’s electrical circuitry.

“Omega-3s are the scaffolding of your brain — insulation for your mind’s electrical circuits.”

 

2. Sleep

During deep sleep, your brain clears metabolic waste through the glymphatic system and consolidates emotional and cognitive memories. 

“Sleep isn’t downtime — it’s brain repair time.”

Chronic sleep loss disrupts hormonal balance, impairs the hippocampus (your memory centres), and heightens amygdala reactivity, making you more prone to stress and anxiety. Whilst many of us fear the concept of sleep, turning your phone off one hour before bed has been shown to improve sleep quality by 50% (Hjetland et al., 2025).

3. Strength train for your synapses

Exercise has been shown to build a stronger brain. Resistance and aerobic exercise increase BDNF (brain-derived neurotrophic factor), a growth factor that stimulates the birth of new neurons and helps maintain the current ones. 

“When you train your body, you train your brain — every rep strengthens neural connections.”

Studies show that regular strength training can buffer cognitive decline and balance estrogen-driven mood fluctuations by increasing other proteins called myokines, which are released by the muscle under contraction. These myokines have been strongly linked to improved cognitive function in older adults who maintained physical activity throughout old age. 

4. Manage stress with mindful micro-breaks

Chronic stress floods the brain with cortisol, which weakens the hippocampus and dulls emotional regulation. 

“Scrolling isn’t rest. True rest is the space your brain needs to reset.”

Many people grab their phone during a break with the perceived idea that they’re resting when, in fact, the brain is still cognitively active. 10-minute proper breaks where one breathes deeply, stretches, or steps outside, have been shown to reactivate the parasympathetic nervous system and help replenish daily cognitive resources.

5. Learn something new, at every age

Neuroplasticity thrives on novelty. Whether it’s learning a language, playing an instrument, or switching career paths, new experiences carve fresh synaptic pathways and protect against age-related decline. 

“Novelty keeps the brain alive — learning is youth for your neurons.”

Individuals who maintain cognitive engagement throughout their lives have been shown to preserve greater grey matter volume, strengthen neural connectivity, and significantly lower their risk of cognitive decline and dementia.

From the teenage dreamer to the woman discovering new layers of herself, perhaps even through motherhood, to the wise woman you’ve grown into, every version of you has sculpted a stronger and more resilient brain through the adversities of life. 

“Every version of you has sculpted a stronger, wiser brain.”

Every version of you, shaped by the woman you were before, has learned to adapt to new experiences and environments that have led you to become the woman you are today. I hope you’ve taken some time to truly celebrate the biological miracle that you are.