5 Little Known Insights About Cognitive Health During the Holidays
5 Little-Known Insights About Cognitive Health (Holiday Edition)
Dr. Amy Chhadia, MD
Sitting here at O’Hare with my flight delayed yet again, I’m reminded that the holidays don’t just rearrange our schedules - how we show up for ourselves and others during these hectic times reshape our brains in real time.
Here are 5 science-backed insights to help you stay mentally clear and connected this holiday season:
1. Even the tiniest social interactions boost cognition and brain health.
Even a brief, warm exchange improves emotional regulation and attention.
Holiday tip: Send a quick check-in or share a laugh with someone you appreciate (I sent an old high school friend a quick “hey remember this?” text after hearing one of our old anthems playing overhead … this led to dinner plans to catch up)
2. Sugar spikes hit the hippocampus hard.
Frequent holiday glucose swings drive brain fog and sluggish memory.
Holiday tip: Pair treats with protein, and take a 10-minute post-meal walk (Pack your own protein-rich snacks when traveling so you can bypass Aunt Annies no matter how enticing it smells)
3. Holiday stress is real brain stress.
Chronic cortisol affects decision-making and memory.
Holiday tip: Break the stress cycle with 60–90 seconds of slow, diaphragmatic breathing (try https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing)
4. Digital connection still protects the brain.
Video calls and online groups support cognitive resilience, especially if you feel isolated.
Holiday tip: Schedule a brief virtual check-in with someone who matters (while waiting for my flight, I FaceTimed my youngest daughter. I increased my oxytocin production (love/connection hormone) AND I convinced her to wait for my return home before finishing the last episode of Stranger Things)
5. Your brain thrives on ritual.
Traditions strengthen emotional networks, memory pathways, and identity.
Holiday tip: Keep at least one tradition alive this year - even a small one you love (while I’m traveling my kids are creating a movie bracket so we can all snuggle in, light up the fireplace, and enjoy our annual tradition of watching holiday movies as a family when I return. Holiday weekends fill up quickly but setting this time aside is priceless)
A closing thought:
This season offers countless opportunities - big and small - to nourish the parts of the brain that hold our memories, shape our emotions, and anchor our sense of self. Even a single moment of feeling connected can leave a lasting imprint.
Wishing you a holiday season that supports your mind as much as your heart.