October is Mental Health Month, we’re also celebrating World Teachers Day and across the country, thousands of Year 12 students are sitting their final exams. It’s a month that reminds us just how critical mental resilience is, for our educators, our students, and all of us navigating the pressures of modern life.
World Teachers’ Day is deeply personal to me. My grandmother was a Physics teacher. She was the first woman in her entire province to teach science at that time. Through her, I learned that what once seemed impossible can be made possible with determination and hard work.
And I also know that it is important to have all the tools to build resilience because we need to be mindful of our mental health and wellbeing. Building resilience is not about pointing out weaknesses but instead recognising our strengths.
One of the most common issues I see raised during high-pressure times like these is brain fog. It feels like your mind has the brakes on — you can’t focus, memory slips, and even simple tasks seem harder than they should. While it isn’t a medical condition, brain fog is a collection of symptoms that signal something important: your brain is struggling, often due to inflammation.
When the body is inflamed, immune molecules called cytokines can cross into the brain and disrupt how neurons communicate. Imagine trying to have a conversation in a room full of static — that’s what inflammation does to your thoughts. This “low-grade” inflammation is often overlooked, but over time it fuels fatigue, impairs concentration, and even accelerates brain ageing.
The Science of Resilience
The good news is that lifestyle choices can make a powerful difference. Nutrition is one of the strongest levers we have. Wholegrains provide steady energy by releasing glucose slowly. Leafy greens, colourful vegetables, and apples supply antioxidants that help protect neurons. Fatty fish like salmon deliver omega-3s, which are literally the building blocks of our brain, and nuts, seeds, and olive oil all contribute to healthier signalling and sharper thinking. Just as importantly, avoiding ultra-processed foods helps reduce the inflammation that clouds the mind.
But food is not the only factor. Hydration is critical, even mild dehydration can reduce alertness and short-term memory, and many people mistake “afternoon brain fog” for tiredness when it’s simply a lack of water. Sleep is when the brain re-wires itself, files away memories, and restores clarity. Exercise improves blood flow, reduces inflammation, and enhances neuroplasticity — our brain’s ability to adapt and grow. Even something as simple as chewing food properly can have surprising benefits: it improves nutrient absorption, stabilises blood sugar, and stimulates the vagus nerve, which links the gut and brain and plays a role in mood and concentration.
Supporting Resilience Building
When it comes to supplements, caution is key. Smart, science-backed supplementation can support brain health, but chasing miracle pills is risky.
Excess magnesium can blunt nerve signals, too many B vitamins can become toxic, and popular compounds like NMN or NAD boosters can overstimulate pathways that weren’t designed to be switched on constantly. Probiotics are often marketed as a magic bullet, but it’s actually prebiotics — functional fibres that feed our beneficial gut bacteria — that make the real difference by reducing inflammation and supporting clearer thinking.
For students facing exams, building resilience through food, sleep, hydration, and balance can mean calmer nerves and sharper memory recall. For teachers, it helps guard against burnout and maintain patience and clarity. And for the rest of us, it’s a reminder that mental health isn’t just about the mind, it’s about protecting the brain itself from the silent impact of stress and inflammation.
This October, let’s honour the teachers who nurture resilience every day and support our Year 12s as they navigate one of the most challenging seasons of their lives. Mental health is not a luxury. It’s the foundation for learning, teaching, and living fully.
Because when your mind is supported, everything else follows.
We are so grateful for your support, so we’d like to offer you a special Renovatio deal:
PS: Check out my AFTER HOURS Podcast too!