12 Science-Backed Gifts to Boost Your Brain and Body This Holiday Season
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As the year draws to a close, the temptation to simply survive – fueled by late nights, rich foods, and travel – can take a significant toll on both physical and mental well-being. But instead of succumbing to the inevitable post-holiday slump, proactive investment in self-care is possible, and can yield lasting benefits. Here are 12 scientifically supported ways to gift yourself this holiday season, designed to enhance brainpower, improve overall health, and maintain energy levels well into the new year.
1. Dance Lessons: Engaging in complex physical activities that demand coordination, memory, and strategic thinking – such as learning dance – has been shown to slow brain aging and bolster cognitive reserve. Recent research underscores the power of combining aerobic exercise with mental stimulation as one of the most effective strategies for protecting brain health.
2. A Bike: Short, intense cycling sessions, a form of high-intensity interval training (HIIT), can trigger a cognitive boost that endures for years. Studies also demonstrate a link between regular cycling and a 40 percent reduction in the risk of early-onset dementia, providing a compelling incentive to hit the road or trail. The cognitive advantages of cycling are accessible regardless of the riding environment.
Nourish Your Brain From Within
3. Lentils: While perhaps not the most glamorous addition to your grocery list, incorporating legumes like lentils, quinoa, brown rice, and oats into your diet is a gift your future self will appreciate. These foods are linked to longer telomeres – protective caps on the ends of chromosomes – and may contribute to an increase of up to 10 years in life expectancy.
4. Trivia Game: Challenge your mental acuity with a stimulating trivia game. Veritasium is currently developing a tabletop game designed to encourage scientific thinking: weighing evidence, assessing confidence levels, and testing knowledge. Success in the game may even indicate a brain wired for efficiency.
5. Prebiotic Fiber Supplement: Boosting brain function in older adults may be as simple as taking a daily prebiotic supplement, such as inulin. These high-fiber compounds nourish the “good” bacteria in the gut, which, in turn, support a healthier, aging brain. Natural sources include bananas, onions, and garlic, differing from the probiotics found in fermented foods like yogurt or kimchi.
Prioritize Mental and Physical Wellbeing
6. A Journal: If holiday indulgences have left you feeling anxious, known as “hangxiety,” journaling can provide relief. Beyond rehydration and rest, studies suggest that writing in a journal upon waking helps to contextualize feelings and cultivate self-compassion.
7. Blue Light Blocking Glasses: The use of smartphones in bed, particularly in the hour before sleep, can significantly disrupt the natural sleep cycle. Research indicates that wearing blue light glasses in the evening can increase melatonin levels by 58 percent, leading to longer and more restorative sleep.
8. A Yoga Mat: Beyond its well-established benefits for anxiety reduction, research suggests that yoga may be the most effective form of exercise for improving sleep quality.
Essential Supplements and Therapies
9. Omega-3 Supplement: Promote calmness and protect brain health with omega-3 fatty acids, found in fish oil, sardines, salmon, and algae. Emerging studies suggest these fatty acids may even influence a woman’s risk of developing Alzheimer’s disease.
10. Red Light Therapy Glasses: Research suggests that a daily dose of deep red light (670nm) can help recharge the energy system of the retina (mitochondria), potentially leading to significant improvements in declining eyesight for individuals over 40.
11. Walking Shoes: Even modest physical activity can have a profound impact on cognitive health. Evidence suggests that regular walking – approximately 5,000 to 7,500 steps per day – may slow the progression of Alzheimer’s disease and reduce cognitive decline.
Stay Informed and Inspired
12. A Spark Subscription: The Gift of Year-Round Science: For continued access to science-backed health news, consider joining ScienceAlert’s free newsletter community. Subscribers stay up-to-date on the latest health advancements throughout the year.
Sign up before December 11th and you’ll automatically be entered into a sweepstakes for a chance to win a 5-day vacation to Florida’s Space Coast. This immersive experience is designed to enhance both physical and mental vitality, including Astronaut Training at Kennedy Space Center, dining at EPCOT’s Space 2020 restaurant, and a bioluminescent night kayaking tour – a captivating form of nature immersion.
