StrongHer Brain
Why Omega-3s Matter More Than You Think
The other day I was listening to a podcast with Dr. Mary Claire Haver interviewing Louisa Nicola.
They were talking about the female brain.
Alzheimer’s.
Dementia.
Longevity.
And one statistic stopped me in my tracks.
Out of three people diagnosed with Alzheimer’s… two are women.
Two.
That is not just “interesting.” That is confronting.
As women, we spend so much time worrying about our waistlines, our hormones, our energy, our skin. But what about our brain? The organ that runs everything. The one we need sharp, steady and strong for decades to come.
One of the key things Louisa kept coming back to?
Omega-3 fatty acids.
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Why Omega-3s Matter for the Female Brain
Omega-3s, particularly DHA and EPA, are structural fats in the brain. DHA especially makes up a large portion of brain cell membranes. It helps:
• Support memory and cognitive function
• Reduce neuroinflammation
• Support mood stability
• Protect against age-related brain decline
• Support hormone signalling in the brain
There is strong research linking higher omega-3 intake with reduced risk of cognitive decline and Alzheimer’s disease. Studies have shown that DHA levels are often lower in people with Alzheimer’s, and that adequate intake may slow cognitive ageing in some populations.
We also know that during perimenopause and menopause, fluctuating oestrogen impacts brain metabolism and inflammation. That is one reason why women may be more vulnerable to cognitive decline as we age.
Which makes nutrition even more important.
Louisa mentioned that to reach optimal brain-protective levels through food alone, you would need the equivalent of around ten salmon steaks a day.
Ten.
Now unless you are living on a fishing trawler, that is probably not happening.
So this is where the conversation around consistent fatty fish intake and possibly high-quality fish oil supplementation becomes relevant, particularly as we move into our 40s, 50s and beyond.
This is not about fear.
It is about strategy.
Train smart. Heal strong. Think long term.
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The Simple Salmon Shift
Now here is the funny part.
I am not even a massive salmon fan.
But lately I have been making this ridiculously simple baked salmon tray and I cannot stop.
One pan.
Leftover fridge veg.
Lemon.
Garlic.
Onion.
Salt.
Pepper.
Oven on. Done.
It is light. It is fresh. It tastes better than it has any right to.
And when you understand that you are not just eating protein… you are feeding your brain… it hits differently.
You can bulk it out with:
• Brown rice
• Quinoa
• Sweet potato
• A big leafy side salad
It becomes a full StrongHer plate. Protein. Fibre. Healthy fats. Colour.
Simple. Sustainable. Brain supportive.
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What About Chia Seeds?
Yes. Chia seeds contain ALA, a plant-based omega-3.
They are fantastic for:
• Fibre
• Gut health
• Blood sugar stability
• General anti-inflammatory support
But here is the important part.
ALA must be converted into DHA and EPA in the body, and that conversion rate is quite low. That means chia is amazing, but it may not be enough on its own for optimal brain protection.
So think:
• Fatty fish 2 to 3 times per week
• Chia or flax for daily fibre and plant omegas
• Consideration of a quality omega-3 supplement if intake is low
This is especially relevant for women who do not eat fish regularly.
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Brain Health Is Strength Training Too
We talk a lot about building muscle.
But what about building brain resilience?
Research around neuroplasticity shows that exercise, resistance training and adequate protein intake all support brain function as well. Strength training improves insulin sensitivity, reduces inflammation and increases blood flow to the brain.
It is not either or.
It is both.
Lift the weights.
Eat the salmon.
Sleep properly.
Manage stress.
Strong body. Strong brain.
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The Bigger Conversation
Here is the part that really landed for me.
We are all going to age.
We cannot control every genetic card we were dealt. But we can influence lifestyle inputs.
Nutrition.
Movement.
Stress.
Sleep.
Connection.
Health is one of the few things we have some control over.
We have one brain.
One body.
And we are living in it for the rest of our life.
If that means we rattle like a pill jar at some point with targeted, evidence-based supplements… so be it.
But let it be intentional.
Let it be educated.
Let it be proactive.
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If you want my ridiculously simple baked salmon tray recipe, comment below or send me a message and I will flick it through.
StrongHer brain.
StrongHer body.
Long game always.
Stacey
Research Corner
What the Science Says
This conversation is not hype. It is supported by growing research around women, ageing and brain health.
• Women and Alzheimer’s risk
Nearly two-thirds of Americans living with Alzheimer’s are women.
Source: Alzheimer’s Association
https://www.alz.org/alzheimers-dementia/facts-figures
• Omega-3 intake and reduced dementia risk
A 2023 study found that higher dietary omega-3 intake was associated with a lower risk of dementia and cognitive decline.
Wei et al., 2023 – PubMed
https://pubmed.ncbi.nlm.nih.gov/37028557/
• Omega-3 levels and brain volume
Higher blood omega-3 levels have been associated with better cognitive performance and greater brain volume in older adults.
Loong et al., 2023 – PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC10526215/
• DHA and brain cell structure
DHA is a structural component of neuronal cell membranes and plays a role in reducing neuroinflammation and supporting neuroprotection.
Weiser et al., 2016 – PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC4772061/
• Fish intake and reduced dementia risk (epidemiological data)
Higher fish consumption has been associated with lower dementia risk in multiple observational studies.
Cole et al., 2009 – PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC4019002/
A Gentle Note
This blog is designed to educate and empower you, not diagnose or prescribe. Every woman’s health history is different. Please speak with your GP or qualified practitioner before starting supplements or making significant changes to your nutrition or health plan.
Your body deserves personalised care.