The holiday season often disrupts routines, leading to fatigue and potential health setbacks. Instead of waiting for the post-holiday slump, proactive self-care can deliver lasting benefits. Here are 12 scientifically supported ways to invest in your well-being this season, boosting brainpower, improving health, and sustaining energy into the new year.
Cognitive Enhancement
Dance Lessons: Learning complex physical activities like dance promotes brain health by combining coordination, memory, and strategic thinking. Studies indicate that pairing aerobic exercise with mental engagement is among the most effective ways to slow brain aging.
Cycling: Short, intense cycling sessions (high-intensity interval training) can trigger cognitive improvements lasting years. Regular cycling is also linked to a 40% lower risk of early-onset dementia.
Trivia Games: Engaging in mentally challenging games, like those designed to mimic scientific reasoning, tests and potentially improves brain efficiency.
Nutritional Support
Lentils & Whole Grains: Legumes such as lentils, quinoa, brown rice, and oats contain compounds linked to longer telomeres, which may add up to 10 years to life expectancy. This underscores the importance of diet in long-term health.
Prebiotic Fiber Supplements: Daily prebiotic supplements (like inulin) can boost brain function, especially in older adults. These compounds feed beneficial gut bacteria, supporting brain health. Natural sources include bananas, onions, and garlic.
Omega-3 Fatty Acids: Found in fish oil, sardines, salmon, and algae, omega-3s may reduce aggression and protect brain health. Emerging research suggests potential benefits for women in reducing Alzheimer’s risk.
Restorative Practices
Journaling: For those experiencing post-indulgence anxiety (“hangxiety”), journaling can provide perspective and self-compassion.
Blue Light Blocking Glasses: Using phones before bed disrupts sleep. Wearing blue light glasses in the evening increases melatonin levels by up to 58%, improving sleep quality.
Yoga: Beyond its anxiety-reducing effects, yoga is a highly effective exercise for improving sleep quality.
Physical Wellness
Walking: Even modest physical activity, like 5,000–7,500 steps per day, may slow Alzheimer’s progression. This reinforces the critical role of movement in cognitive health.
Red Light Therapy Glasses: Short, daily exposure to deep red light (670nm) can recharge retinal energy systems, potentially improving eyesight in those over 40.
A Good Pair of Walking/Running Shoes: Investing in supportive footwear is a simple but effective way to promote physical activity, which has proven benefits for overall well-being.
Investing in these science-backed habits isn’t just about feeling better now; it’s about proactively building a healthier future. By prioritizing brain health, nutrition, and restorative practices, you can enter the new year with sustained energy and resilience.
