Don't Wait For January: 12 Science-Backed Ways to Upgrade Your Health This Holiday

As the year draws to a close, it’s common to slip into pure “get-through-it” mode. Longer nights, richer food and a packed travel schedule can leave both your body and your brain feeling run down. Rather than waiting for the inevitable post‑holiday dip, you can put some energy back into yourself - quite literally.

Below are 12 scientifically backed ways to improve your mind and body this holiday season. Each one is aimed at sharpening brainpower, supporting health and helping you stay energised well into the new year.

It’s worth remembering that small, consistent changes tend to beat grand, short-lived overhauls. If you’re considering supplements (such as omega‑3 or prebiotic fibre), it’s sensible to check they’re appropriate for you - particularly if you’re pregnant, have a health condition, or take regular medication.

Science-backed gifts for your mind and body this holiday season

1. Dance Lessons.
   Challenging physical skills that blend coordination, memory and strategy - such as mastering new dance steps - have been shown to slow brain ageing and strengthen cognitive reserve. Recent research emphasises that combining aerobic exercise with active mental effort is among the most effective ways to help protect the brain.

2. A Bike.
   Brief, hard bursts of cycling (a type of high-intensity interval training) can spark a cognitive lift that may persist for years. Research also associates regular cycling with a 40 per cent lower risk of early-onset dementia, which is as good a reason as any to get pedalling.

3. Lentils.
   They may not be the most exciting thing in your trolley, but future you may be grateful. Legumes and whole grains - including lentils, quinoa, brown rice and oats - are linked with longer telomeres, and could add up to 10 years to life expectancy.

4. Trivia Game.
   Fancy putting your brain to the test? Our friends at Veritasium are creating a tabletop game designed to make you think like a scientist: weigh evidence, rate your confidence and challenge what you think you know. And if you come out on top, it may hint that your brain is wired for efficiency.

5. Prebiotic Fiber Supplement.
   A daily prebiotic supplement (such as inulin) appears to enhance brain function in older adults. These fibre-rich compounds nourish the gut’s “good” bacteria, which in turn can support a healthier ageing brain. You can also find prebiotics naturally in foods like bananas, onions and garlic - and they’re different from the probiotics in fermented foods such as yoghurt or kimchi.

6. A Journal.
   If you’ve overdone it and you’re trying to take the edge off “hangxiety”, journalling can help alongside rehydration and rest. Studies indicate that writing shortly after you wake can help you reframe emotions, bring perspective and encourage self-compassion.

7. Blue Light Blocking Glasses.
   Scrolling in bed - particularly during the hour before sleep - can badly interfere with your natural sleep rhythm. Research found that wearing blue-light-blocking glasses in the evening increased melatonin levels by 58 per cent and was linked with longer, better-quality sleep.

8. A Yoga Mat.
   Yoga is widely known for easing anxiety, but evidence suggests it may also be the most effective form of exercise for improving sleep quality.

9. Omega-3 Supplement.
   Keep calm and consider omega‑3. Found in fish oil, sardines, salmon and algae, these fatty acids may reduce feelings of aggression and could help protect brain health. Early research also suggests they might influence women’s risk of developing Alzheimer’s.

10. Red Light Therapy Glasses.
    Studies suggest that a short daily dose of deep red light (670 nm) can “recharge” the retina’s energy system (the mitochondria). In people over 40, this has been associated with a meaningful improvement in age-related declines in eyesight.

11. Walking Shoes.
    Even moderate movement appears to help slow the progression of Alzheimer’s disease. One recent study found that taking around 5,000 to 7,500 steps per day was associated with reduced cognitive decline.

12. A Spark Subscription: The Gift of Year-Round Science.
    If you found these ideas useful and you’d like weekly, science-backed health updates, consider joining ScienceAlert’s free newsletter community. It’s a simple way to keep up with new health research all year round.

If you sign up before 11 December, you’ll automatically be entered into the sweepstakes for a chance to win a five-day holiday to Florida’s Space Coast.

This experience is built to support both physical and mental vitality: you’ll take part in Astronaut Training at the Kennedy Space Center, dine at EPCOT’s Space 2020 restaurant, and head out on a bioluminescent night kayaking tour - an intriguing kind of nature immersion.