The holiday season is a time of celebration and indulgence. How to prioritize our brain health too? Practice these key nutrition tips to support your cognitive function and overall brain health during this festive time and beyond.

Stay Hydrated

Aim for half your body weight in ounces of filtered water (for example if you weigh 140 pounds, that would be 70 ounces of water.) Carry a reusable water bottle with you and set reminders to drink water throughout the day. “Eat your water with hydrating foods like cucumber, celery, bell peppers, cauliflower and grapefruit in your meals and snacks.

Omega-3 Boost

Enjoy fatty fish like salmon, sardines, or mackerel at least twice a week. Toss them into a salad with rainbow veggies. Put them into a wrap with mashed avocado and greens. If you’re vegetarian, sprinkle ground flaxseeds or chia seeds on your breakfast oatmeal or yogurt. Snack on hummus and veggies, nut butter and apple or celery for a brain-healthy omega-3 boost.

Colorful Antioxidant Foods

Include a variety of colorful fruits and vegetables in your meals. Add frozen berries/cranberries and walnuts to your breakfast oatmeal, enjoy a spinach or kale salad for lunch, and incorporate red cabbage into your dinner. These antioxidant-rich foods support brain health and cognitive function.

Brain-Friendly B Vitamins

Include foods rich in B vitamins in your holiday meals. Enjoy eggs for breakfast, incorporate quality meats or legumes in your main dishes, and add leafy greens to your salads or sides. These foods provide the B vitamins necessary for brain energy and neurotransmitter synthesis.

Think about Mindful Eating

Slow down and savor each bite during your holiday meals. Pay attention to your body’s hunger and fullness cues. This mindful eating approach can help you enjoy your meals while preventing overeating and promoting better brain health.

Minimize Processed Foods and Added Sugars

Opt for whole, unprocessed foods as much as possible. Choose homemade meals and snacks using fresh ingredients. Swap sugary beverages for herbal teas or infused water. These simple changes can help reduce your intake of processed foods and added sugars.


Find ways to incorporate physical activity into your daily routine. Take a walk after meals, do a short yoga session in the morning, or dance to your favorite holiday tunes. Regular physical activity promotes brain blood flow and supports overall brain health.

By following these daily tips, you can prioritize your brain health during the holiday season. Remember to stay hydrated, include omega-3 fatty acids, enjoy colorful antioxidant foods, incorporate B vitamins, practice mindful eating, minimize processed foods and added sugars, and move your body.

Wishing you a joyful and brain-healthy holiday season!

Please note that these tips are general recommendations and should not replace personalized advice from medical and healthcare professionals.