As the year comes to a close, many of us slip into survival mode. Late-night gatherings, overindulgence in food, and work fatigue take a toll on our bodies and minds. But instead of promising to “get it together” in January, why not take a few proactive steps before the new year arrives?
Experts from Science Alert have shared a series of science-backed tips to strengthen both mind and body during this festive season.
Dance
Regular dancing not only improves physical fitness but also slows brain aging and boosts cognitive skills. Recent research shows that combining aerobic exercise with mental challenges is one of the most effective ways to protect your brain.
Make time for cycling
Short, intense bike rides can boost cognition, and that benefit may last for several years. Researchers link regular cycling to a significant reduction in the risk of developing early-onset dementia.
Enrich your diet with lentils and more
Your future self will thank you for this culinary upgrade. Including lentils, quinoa, oats, and brown rice in your diet is associated with a 10-year increase in lifespan.
Incorporate brain games into your routine
Challenge your intellect as often as possible. Play brain games, answer quiz questions, and learn to think like a scientist: weigh evidence, assess options, and verify information. In time, your brain will reward you by working more efficiently.
Consume prebiotics
Daily prebiotic supplements or prebiotic-rich foods can enhance brain function, especially in older adults. These fiber-rich compounds feed the “good” bacteria in your gut, which in turn supports healthy brain aging. The most accessible natural sources of prebiotics include bananas, onions, and garlic.
Keep a journal
If you find yourself overeating, struggling with anxiety after drinking, or dealing with stress, journaling might help. Research shows it lets you view your feelings from a distance and practice self-compassion.
Wear blue light-blocking glasses
Using your phone in bed, especially an hour before sleep, can disrupt your natural sleep cycle. Try blue light-blocking glasses in the evening — they can raise melatonin levels by about 58 percent, which supports better-quality sleep.
Get a yoga mat
Yoga improves your nightly rest, helps regulate many bodily functions, and boosts overall health. Treat yourself to a yoga mat as a Christmas gift.
Don’t forget about omega-3s
Add omega-3s to your diet via supplements or omega-3–rich foods. These fatty acids, found in fish oil, sardines, salmon, and algae, can reduce aggression and protect brain health.
Buy walking shoes
Treat yourself to comfortable shoes for daily walks. Scientists say even moderate physical activity can slow the development of dementia, including Alzheimer’s disease. Recent studies show that walking between 5,000 and 7,500 steps a day is linked to better cognitive performance.
Don’t abandon these healthy habits after the holidays. Soon, you’ll notice that your life has improved.
Photo: Unsplash
