Wishing you a Merry Christmas!

… Plus our top six tips to keep your brain health in check over the holiday season.

With Christmas only a few days away, we wanted to take this opportunity to wish you a very Merry Christmas, and in advance, a Happy New Year! 

We look forward to seeing you in 2025, when we will be sharing even more information, interviews and insights on how to look after your brain health and prevent the risk of cognitive decline as we move through life and each celebrate another birthday in the coming year. 

In the meantime, here are our top six tips on how to look after your brain health while enjoying the Christmas festivities with family and friends.

Exercise – get outside and enjoy a walk with friends or family. Research shows that being in nature for just 15 minutes can reduce stress levels and the stress hormone cortisol, while increasing the happy hormones, dopamine and serotonin. Not only are we then aiding our brain health by surrounding ourselves with nature, but by moving our bodies we’re increasing blood flow to our brains which supply it with the key nutrients it needs to function. Importantly, blood flow to the hippocampus is notably increased when we exercise – this is the part of the brain which is associated with memory and learning. 

Nutrition – there is often no shortage of sweet treats and delicious feasts at Christmas, and while it’s good to enjoy everything in moderation, make sure you continue to eat a wide range of fruits and vegetables in a variety of colours. Packed with powerful antioxidants called polyphenols, which also give these foods their vibrant colours, fruits and vegetables work to protect the billions of neurons in our brains from neurotoxins, further helping to improve cognitive function such as memory and learning. Be sure to pack your plate full of carrots, broccoli and parsnips over that Christmas lunch!

Gut Health – in our bodies we have something called the Vagus nerve which connects the gut, also known as our gastrointestinal tract, to the brain through neurotransmitters. These neurotransmitters or chemical messengers can be impacted by the quality of our gut microbiome. A poor gut, known as gut dysbiosis, can cause chronic inflammation which can spread to our brain health and result in impaired memory, clouded thinking and poor decision making. Consuming gut friendly foods such as leafy greens, kefir and fermented foods will ensure that your gut is packed with good bacteria, beneficial to our brain health. 

Active mind – now is the perfect time to immerse yourself in whatever type of read you enjoy – a good book, a newly delivered newsletter or the recent newspaper. Studies have shown that those who read more have a reduced risk of cognitive decline in later life. Reading works to stimulate new neural pathways in the brain which enhance brain activity and everyday cognitive function. 

Sleep – for a good night’s sleep, avoiding caffeine after 2pm is key. Each cup of coffee contains 50mg of caffeine, so say you have two cups of coffee by 2pm, you’ll have 100mg in your bloodstream. By 10pm, this will have reduced by half to less than 50mg which is fine for a good night’s sleep. Any more can cause sleep interruption. Rather than reaching for another cup of coffee to overcome that afternoon slump, opt for a green tea which still contains a small amount of caffeine but is also rich in antioxidants allowing for a restful night. 

Healthy Life – above all, enjoy Christmas with friends and family. Make the most of the loud chatter and laughter over christmas lunch, and find the joy in opening presents with children, grandchildren, nephews and nieces as smiles shine bright under the Christmas tree. Relax as you watch those afternoon Christmas films and be grateful for the heartwarming hugs you each receive. Wrap up warm for those morning walks and say hello to those who pass you by. These social interactions with family, friends and even strangers can strengthen our neural connectivity, stimulate attention and memory and reduce stress and inflammation in the brain. So embrace this time of year and enjoy spending it with those you love. 

For more information and in depth articles on each of our core pillars, visit www.brain.health. For bitesize information, be sure to follow us on Instagram @brainhealthnetwork where we’ll be sharing regular insights on how to look after your brain health.