"Don't use the excuse that because you made one unhealthy choice, you might as well eat lousy for the entire day. How's that worked for you in the past?" Dr Daniel Amen, author of The Brain Warrior's Way.

Christmas is something many of us look forward to at the end of the year. The food, the gatherings, the traditions, the break from normal routines.

Yet the celebrations can leave us feeling bloated, foggy, and overstimulated. A bit out of sorts - even when it’s been a lovely few days.

If this resonates, you're far from alone.

Rather than slipping into self-reproach, it can be far more helpful to understand how our brains and bodies respond to the way Christmas often unfolds - especially in midlife. The encouraging news is that a few small, intentional choices can make a real difference, allowing you to enjoy Christmas without paying for it with your energy, clarity or comfort.

Why Christmas Can Leave Us Feeling Foggy

By midlife, our brains are still wonderfully capable - but they’re also a little less forgiving of extremes. When routines disappear and we layer rich food, more sugar, alcohol, late nights and a packed social calendar on top of one another, the brain often feels it first.

Blood sugar tends to swing more dramatically when we eat differently from usual, and those swings can show up as brain fog, low energy or irritability. Alcohol may help us relax in the moment, but it quietly disrupts sleep - the very time when the brain clears waste, resets stress hormones and consolidates memories. Add inflammation from sugar and highly processed foods, and it’s easy to see why that “post-Christmas slump” is so common.

None of this is a personal failing. It’s simply biology. And once we understand that, we can work with our brains rather than against them.

Pleasure Isn’t The Problem

Let’s be very clear: enjoying Christmas food, sharing dessert, raising a glass, staying up later than usual laughing with people you love - these are not things to avoid. They’re part of what makes Christmas meaningful.

The problem isn’t pleasure. It’s when enjoyment becomes unintentional - when we move from savouring what matters to grazing, rushing and eating on autopilot. That’s often when people end up feeling bloated, uncomfortable and quietly regretful, even though they never meant to “overdo it.”

So the question isn’t “How do I stop myself?”

It’s “How do I enjoy this in a way that still feels good afterwards?”

That’s where small, intentional choices come in.

1. Start the day well

How you begin the day shapes everything that follows. A breakfast with some protein - eggs, Greek yoghurt, nuts or seeds - helps steady blood sugar and reduces the likelihood of energy crashes and cravings later on. Adding a short walk in daylight gives your brain a powerful signal to regulate mood and energy. These aren’t restrictions; they’re foundations that make the rest of the day easier and more enjoyable.

2. Think about timing

Sugar lands very differently in the brain depending on when it’s eaten. Enjoying something sweet after a meal that includes protein, fibre and healthy fats slows the rise in blood sugar and helps prevent that blood sugar low. A mince pie after lunch will feel very different to one grabbed mid-morning on an empty stomach - even though it’s exactly the same food.

3. Slow down enough to actually enjoy it

When we eat quickly or distractedly, the brain barely registers pleasure at all. Slowing down activates the “rest and digest” nervous system, improving digestion and helping you feel satisfied sooner. Eating with presence often means you enjoy what you choose far more - and feel less need to keep reaching for more.

4. Choose the treats that truly matter to you

Not every festive offering brings the same joy. A biscuit eaten out of habit rarely compares to a favourite family dessert shared at the table. Pausing to ask, “Is this something I’ll really enjoy?” helps you savour what matters - and quietly skip what doesn’t - without any sense of deprivation.

5. Support your brain between celebrations

What happens between festive meals matters more than most people realise. Staying well hydrated supports focus and reduces fatigue that can masquerade as hunger. An after lunch walk helps muscles absorb glucose and improves blood flow to the brain. Simple, nourishing meals between celebrations give your system a chance to reset, so each special occasion feels just that - special.

6. Protect sleep as best you can

Late nights can be part of Christmas and New Year celebrations, but sleep is when your brain does its most important housekeeping. Small choices can help: being mindful with alcohol earlier in the evening, keeping your bedroom cool and dark, or allowing yourself a slower morning when possible. Even partial protection of sleep can make a noticeable difference to how you feel.

Small, Intentional Choices Add Up

A brain-friendly Christmas isn’t about being perfect. It’s about being intentional enough to still feel good in your body and clear in your mind.

When you make small, supportive choices - starting the day well, slowing down, choosing what truly matters - Christmas tends to feel better while it’s happening and afterwards. Less fog. Less discomfort. Less regret.

You don’t need to change everything. One or two small adjustments are enough.

This Christmas, the aim isn’t to be “good.” It’s to enjoy the season in a way that still feels good on the other side.

And that’s a gift worth giving yourself.

Would you like more practical, brain-healthy strategies like these?

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