As the year comes to a close, we all shift into survival mode. Late-night gatherings, overindulgence in food, and work fatigue take a toll on our bodies and minds. But instead of making promises to “get it together” in the new year, why not take some proactive steps before January rolls around?
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 enhances cognitive abilities. Recent research has shown that combining aerobic exercise with mental challenges is one of the most effective ways to protect your brain.
Make time for cycling
Short but intense bike rides can boost cognitive abilities, and this effect 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 your options, and verify information. In the end, your brain will reward you by functioning much more efficiently.
Consume prebiotics
Daily intake of prebiotic supplements or natural foods rich in prebiotics enhances brain function, especially in older adults. These fiber-rich compounds nourish 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 from hangovers, or dealing with stress, journaling might help. According to recent research, it allows you to 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. Therefore, scientists recommend investing in blue light-blocking glasses for the evening. This can increase melatonin levels by 58 percent, leading to better quality sleep.
Get a yoga mat
Yoga not only improves your nightly rest but also regulates many other bodily functions and enhances overall health. Treat yourself to a yoga mat as a Christmas gift.
Don’t forget about omega-3s
Incorporate omega-3s into your diet through supplements or food. These fatty acids, found in fish oil, sardines, salmon, and algae, reduce aggression and protect brain health.
Buy walking shoes
Also, treat yourself to comfortable shoes for your daily strolls. Scientists assert that even moderate levels of physical activity can slow the risk of developing dementia, including Alzheimer’s disease. Recent studies have shown that walking between 5,000 and 7,500 steps a day is linked to improved cognitive abilities.
Don’t abandon these healthy habits after the holidays. Soon, you’ll notice that your life has changed for the better.
Photo: Unsplash
