Twelve Nutr’isms of Christmas – 12 Ways to Health-Up Your Christmas Meals

Written by Kate Taylor, Registered Nutritionist

Kate is a Registered Nutritionist and the Founder of Eat Drink Think Nutrition Limited. Kate supports systemic health & wellness through pesonalised nutrition, diet and lifestyle strategies & recommendations, and particularly specialises in Brain health, cognitive function and Dementia risk-avoidance.

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The holiday season is rich with celebration, flavour, and tradition, but it can also be a time when our eating habits drift far from what the brain and body truly need. In this article, discover 12 simple yet powerful nutrition strategies to boost your festive meals, support cognitive health, and enjoy Christmas with more balance, energy, and well-being.

1. Add beneficial essential Omega-3 foods to your festive meals. In many European cultures, smoked salmon or śledzie feature amongst a smörgåsbord of oily fish, so could be a novel Brain-enhancing appetiser. (If oily fish is not to your taste, other sources of essential Omega fats include avocado, chia and flax seeds, olives, nuts if not allergic, and dentition can manage.) Beneficial Omega fats are anti-inflammatory, support the composition, structure, and function of the Brain, and contribute to the production of Ketones, an alternative Brain fuel to glucose without the accompanying blood sugar spike. If your meal is carbohydrate-rich, adding a beneficial fat also helps ‘buffer’ the rapid absorption of sugar (and subsequent blood sugar spike, which may induce sleepiness), so it’s a win-win for blood sugar balancing and Brain health.

2. Chocolate at Christmas? No problem, but make it cacao-rich. Whether it appears in your Christmas shoe/stocking, or you are gifted it under the Christmas Tree, chocolate with 85% (or greater) cacao content is beneficial for your Brain health since it may support blood flow to the Brain, Brain Neurone{1} maturity, and help optimise memory and mood.

3. Frolic fibre into your Christmas meals. Soluble and insoluble fibres are useful for regulating Neuroinflammation (a potential trigger for β-Amyloid plaque development, a hallmark of Alzheimer’s Dementia) and optimising gut health, and we know from the gut-brain axis that the two are integrally linked. A couple of easy ways to introduce festive fibre might be to forego peeling potatoes, bejewel your meals with a pinch of pomegranate (this may also contribute to improved visual memory), or dust a teaspoon of ground flax seeds into your Christmas meals.

4. It is wise to keep learning over Christmas. Often, this time of year, with its dark nights and chill-tinged days, is more typically associated with Hygge. However, as much as our Brain needs a rest, it also needs appropriate stimulation to support cognitive reserve and Neuroplasticity, key cornerstones to a Dementia risk-avoidance healthspan. So whether it’s dusting off the board games, musical instruments, language-learning devices, or spontaneously acquiring a new skill, nurture your Brain’s alacrity over Christmas.

5. Christmas Cracker: Choline-rich foods in your festive meals. Choline may confer important support for Neuron structure and messaging. Wise Choline choices include meat and poultry (beef, chicken, and turkey being the Choline-richest), but if you are a vegetarian, then eggs, broccoli, beans, quinoa, and lentils are also sources of Choline.

6. Ask Babbo Natale / Jultomten / Père Noël / Sinterklaas / Santa Claus to swap your Christmas dessert condiment from brandy butter, cream, custard (Crème Anglaise), or ice cream to kefir or probiotic yoghurt. Kefir and ‘live’ probiotic yoghurt contain beneficial bacteria which support and optimise gut microbiome diversity. What’s good for the gut is generally beneficial for the Brain, and this swap also reduces the sugar content in your festive dessert, so it’s a win-win for health all around. (If you are intolerant to dairy, you could subtly include a prebiotic or probiotic food in your meal instead, such as asparagus, onions, oats, or sauerkraut, or have a glass of kombucha, mindful of the sugar content, as an alternative bubbly Christmas drink.)

7. Hail the Cephalic Phase of digestion. This is the first stage of digestion, which has the potential to set up the digestive process from head to toe. It involves being present in the moment with your food, seeing it, smelling it, touching it, and, importantly, taking your time to chew it. Chewing is also useful for supporting Brain function and reaction times and for gently generating brain-derived neurotrophic Factor, a naturally derived protein supporting the growth, plasticity, and survival of Brain neurons. So if you are the person preparing the Christmas meals, however arduous chopping vegetables may seem take comfort (and be a little bit smug) from the fact that this process is contributing to your digestive comfort, (and you can tell your guests that chopping certain vegetables shortly before cooking also increases their nutrient bioavailability, so you’re giving everyone’s health an extra Christmas present).

8. Deck your plate with boughs of dark green leafy vegetables! Cruciferous vegetables, broccoli, Brussels sprouts, cauliflower, and kale confer benefits to Brain health through their nutrient density, they host anti-inflammatory properties, support oxygenated blood circulation to the Brain, and are rich in neuroprotective phytochemicals. So, 'go green with abundance' and embrace the sprinkling of festive colour to your Christmas meals.

9. Encourage the Elves to introduce Brain-friendly Kitchen Hygiene practices by minimising plastic food storage units and Electromagnetic Field ‘mobile’ device exposure whenever possible, instead, use the festive season as an opportunity to talk rather than text. Filtering clean air (minimising artificial fumes & scents) in your cooking and living environment will also support your Brain’s cognitive function over the festive period and beyond.

10. Jingle to a bit of gentle movement in your Christmas festivities to amplify cognition-supporting Brain Derived Neurotrophic Factor generated by exercise. This is nicely supported by resistance exercise, so if your mobility permits, carry the platters of food from the preparation area to the table. Other movements include dancing to the most unashamedly festive music you can find (taking care not to disturb or overturn any food or liquids on surfaces) or having a walk between meals. (If you are so inclined, accompany dancing with unabashed Christmassy singing since music & singing are beneficial for Vagal tone and Dementia risk-avoidance alike.)

11. Decorate your food with a splash of Extra Virgin Olive Oil. This condiment is hugely influential in the Mediterranean diet, and it bestows considerable health benefits for the brain, it supports neuron function and longevity, it is potently anti-inflammatory, and its beneficial fat content supports the integrity of Brain structure and blood-brain barrier robustness. It may also benefit gut health by potentially exhibiting a probiotic effect on the gut microbiome, beneficial species of bacteria, and supporting mucosal immunity (studies differ slightly, but it is estimated that 70-80% of our immune cells reside in our gut).

12. It’s only a few more sleeps to Christmas, but try to maintain circadian rhythm consistency, quality sleep, and finish eating two to three hours before going to sleep. Achieving restorative sleep is vital for Brain detoxification, function, and cognitive decline risk-avoidance, but this is made more difficult when the stomach is full, since efficient digestion may be harder to achieve when trying to sleep horizontally on a full stomach. Gravity doesn’t support digestion as efficiently in this position.

Please note that these are general recommendations for ways you can increase the nutritional balance, richness, and value of your festive meals. They are not personalised, and they are not tailored to include recommendations for any existing health imbalances or medical conditions. In these cases, if you have a health or medical condition that needs specific nutritional management and requirements, please consult a medical professional and/or a Nutritionist/Dietitian expert.

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Read more from Kate Taylor

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Kate Taylor, Registered Nutritionist

Kate is an advocate of proactive and preventative healthcare through optimising and personalising the basics, nutrition, diet, and lifestyle. Kate's experiences watching those around her develop and decline from Dementia instilled in her a mindset of 'prevention is better than cure' and that, particularly when it comes to Brain health and Dementia risk-avoidance, the perception 'false hopelessness' should not triumph over health optimism. Whilst sensitive to the fact that Brain health and Dementia risk-avoidance is multifaceted and cannot be solely addressed by nutrition, Kate's professional nutritional aspiration is to empower & inspire people that diet and lifestyle are integral foundations to health, healthspan, and importantly, Brainspan.

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References:

[1] The specific name of cells in the Brain.

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