Enjoying the Christmas festivities with health and vitality

And as we look forward to the New Year.

Amongst the unwrapping of presents, the overflowing champagne glasses and the joy shared between family and friends, Christmas is also a time for reflection on the year that is about to pass. 

As 2025 draws to a close, routines start to soften and we begin to unwind, taking time for happiness and laughter, social gatherings and the enjoyment of delicious festive foods. This slowing down offers a valuable and rare opportunity for our brains. It provides a time to recalibrate, support cognitive function, build cognitive resilience and ultimately nurture our long term brain health. 

Through our six core pillars combined with small intentional choices, we have put together a little guide on how to navigate the festive season while still looking after your brain health. Not only will this enable you to enter the New Year feeling the best version of you, but it will help you to stay sharp, feel good and reduce the risk of cognitive decline in later life. 

Nutrition: feeding the brain during the festive season

Despite weighing approximately 1.3kg, the brain accounts for using 20% of the body’s energy. Therefore, what you put in your body really does make a difference to your brain health. Christmas food is often richer and a little more indulgent, but this doesn’t mean we need to let our brain health principles slide. Aim to add, rather than restrict, as Christmas is a time to celebrate. Consider adding some more vegetables to your plate in a variety of colours. Think carrots, brussel sprouts, red cabbage and leafy greens. These will ensure the body is packed full with antioxidants and polyphenols, further supporting cognitive function and well being.  

Gut health: supporting the gut-brain axis

The gut-brain axis is a two way communication system that can influence cognition, energy levels and mood. Did you know that 70% of the immune system is actually held in the gut? That’s why it’s so important we look after our physical selves. Support your gut this festive season by including fermented foods in your diet along with adequate hydration and the recommended portions of fibre intake. Why not add a spoonful of kefir yogurt to your granola in the morning, or perhaps some sauerkraut to your Christmas lunch? This will help nurture and maintain a healthy gut microbiome throughout the festive period. 

Exercise: keep moving every day 

Whether it’s 10 minutes of Pilates or a 3-hour walk, keep the body moving. This will help to not only digest all the delicious foods eaten over the festive season, but it will also support blood flow to the brain and neuroplasticity – the development of new neural pathways. Set your alarm 10 minutes early and take a gentle stretch before breakfast or schedule in a long winter walk after lunch. This will also help regulate insulin levels and support sleep during Christmas.  

Active mind: keep the brain engaged

With so many board games to be played, Christmas is the perfect time to keep the brain engaged and challenged! Cognitive stimulation strengthens neural pathways in the brain, further contributing to building cognitive resilience and reducing the risk of cognitive decline in later life. Wherever you are this festive season, whether at home, or with your friends and family, take a board game with you and ensure it’s played after enjoying your Christmas meal. Not only are these moments fun and enjoyable but they will also help to protect your brain health in the long run. 

Sleep: save your Christmas memories

Insufficient or fragmented sleep can wreak havoc on our nervous system and brain health, so prioritising sleep during the festive season is a must. This is the time the brain clears waste and toxins from the day, while consolidating all the beautiful memories made. Without adequate sleep, attention, decision making and emotions can all be impaired, so it’s important to get your 7-8 hours each night. This will help you to wake feeling fresh and energised, while allowing for clear cognitive function and reasoning, as each neural pathway rewires and strengthens.   

Healthy lifestyle: rest and enjoy 

Christmas is the time of year when our social calendars become full. Quickly. While we embrace the love, laughter, cosy celebrations and winter films, it’s also important to make sure you rest. Take some time to prioritise emotional regulation and ensure you support your body through diet and exercise. Try to limit alcohol intake before bed and create five minutes of stillness each day before bed, investing in your own longevity and vitality. 

In the words of Professor James Goodwin, ‘it is never too late (or too early) to start looking after your brain health”. As we enter the New Year, this is the perfect time to set your brain health resolution, helping to reduce the risk of cognitive decline in later life. However, what is important to remember when doing this, is that this resolution doesn’t have to be a big life changing gesture that is impossible to keep up with. It’s the powerful reinforcement of small habits that make a difference – small choices, repeated gently are much more impactful. 

And so, as we celebrate this week of Christmas festivities and as the year comes to a close, let’s look back and celebrate the wins of 2025. Let’s learn, evolve and move on with vitality and health looking forward to a year of nourishment, movement, connection and curiosity as we continue to explore brain health, and understand what we can do as individuals to flourish and prosper in 2026. 

Until then, Merry Christmas and Happy New Year.