12 scientifically backed ways to improve your mind and body this holiday season

Reset before the end-of-year rush

As the year starts to draw to a close, it’s easy to slip into simple survival mode. Late nights, richer meals than usual, and time spent travelling can all leave your body - and your brain - feeling the strain. Rather than bracing for a post-holiday dip, you can choose to put something back into yourself - quite literally.

12 scientifically backed ways to improve your mind and body this holiday season

Below are 12 scientifically backed ways to improve your mind and body this holiday season - options that may sharpen brainpower, support better health, and help you stay energised well into the new year.

1. Dance lessons. Challenging activities that blend coordination, memory, and strategy - such as learning dance routines - have been shown to slow brain ageing and strengthen cognitive reserve. Recent research also emphasises that combining aerobic exercise with active mental engagement is among the most effective approaches for protecting the brain.

2. A bike. Brief, high-effort bursts of cycling (a type of high-intensity interval training) can spark a cognitive lift that may persist for several years. Studies also associate consistent cycling with a 40 per cent lower risk of early onset dementia - a strong reason to get on the pedals.

3. Lentils. They may not be the most exciting addition to your shopping basket, but your future self may be grateful. Legumes such as lentils - along with quinoa, brown rice, and oats - are associated with longer telomeres, and could add up to 10 years to your life expectancy.

4. Trivia game. Fancy putting your brainpower through its paces? Our friends at Veritasium are creating a tabletop game designed to push you to think like a scientist: weigh evidence, rate your confidence, and test what you know. And if you come out on top, it might suggest your brain is wired for efficiency.

5. Prebiotic fibre supplement. A daily prebiotic supplement, such as inulin, seems to enhance brain function in older adults. These high-fibre compounds nourish the gut’s “good” bacteria, which may then help support a healthier brain as it ages. You can also find them naturally in foods like bananas, onions, and garlic - and they’re different from the probiotics found in fermented foods such as yoghurt or kimchi.

6. A journal. If you’ve overdone it and want to settle the dreaded “hangxiety”, journalling can be useful. Alongside rehydration and rest, research suggests that writing when you wake up can help you reframe your feelings and build self-compassion.

7. Blue light blocking glasses. Scrolling on your phone in bed - particularly in the hour before you sleep - can badly interfere with your natural sleep cycle. Research has found that wearing blue light glasses in the evening increased melatonin levels by 58 per cent, and led to longer sleep of better quality.

8. A yoga mat. Yoga is well known for helping to ease anxiety, but research indicates it may also be the most effective type of exercise for improving sleep quality.

9. Omega-3 supplement. Keep calm and try omega‑3! Found in fish oil, sardines, salmon, and algae, these fatty acids can lessen feelings of aggression and may help safeguard brain health. Early research also suggests they could affect women’s risk of developing Alzheimer’s.

10. Red light therapy glasses. Studies indicate that a short daily dose of deep red light (670 nm) may help “recharge” the retina’s energy system (mitochondria), resulting in a meaningful improvement in age-related eyesight decline for people over 40.

11. Walking shoes. Evidence suggests that even moderate activity could slow the progression of Alzheimer’s disease. One recent study linked taking 5,000 to 7,500 steps per day with reduced cognitive decline.

12. A Spark Subscription: The Gift of Year-Round Science. If you found this list useful and would like weekly, science-backed health updates, consider joining ScienceAlert’s free newsletter community. It’s a straightforward way to stay current with health research throughout the year.

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