Advertisement

How to winter-proof your brain

Photo credit: Agata Pospieszynska
Photo credit: Agata Pospieszynska

From Harper's BAZAAR

Photo credit: Agata Pospieszynska
Photo credit: Agata Pospieszynska

Until recently, we thought of our genes as a fixed ‘destiny’, but the emerging science of epigenetics is proving that everything from diet to exercise habits and close relationships can alter our DNA, changing the heritable traits that get passed down to future generations. At the same time, these environmental factors are shaping our brains.

Winter is a great example of an environmental phenomenon that happens to us. We can’t do anything about the weather itself, and there’s an inevitability to the impact that changes in temperature, daylight and the resulting cultural behaviours have on us, our genes and our brains. Perhaps we’ll stay inside more, drive rather than walk, eating more carbs; all of these things shape our brain pathways. The good news is that by taking a proactive approach to the season turning, you can winter-proof your brain. Here’s how:

Take vitamin D supplements or use a spray. In Northern Europe, the further away from the Equator you travel, the greater the reduction in UVB rays – the ones our bodies need to synthesise vitamin D. In winter, this means that between October and April, it’s impossible to make that vitamin in the UK, no matter how sunny it looks outside. Deficiencies have been linked to low mood and cognitive impairment, so taking a supplement is worthwhile.

Resist comfort drinking. It’s no coincidence that the further north you go, the more drinking becomes a problem. The drawing-in of winter has a similar effect, which is bad news for our brains. Even moderate drinking (seven units or fewer a week) has been linked with cognitive decline and impaired memory recall over time. The relatively low alcohol consumption in London compared with the rest of the country could also be a reflection of the fact that there’s plenty to do in the capital. Mix up your meetings with friends so that you don’t always end up in the pub, and try planning in advance for ‘triggers’ that are likely to jog you to reach for the bottle at home. Whether it’s sitting down to eat, calling a friend or putting children to bed, decide in advance what you’ll have instead of a drink.

Prioritise the gym. One of the best ways to encourage neuroplasticity is to exercise more. Moving your body boosts your brain’s production of BDNF (brain-derived neurotrophic factor) – a protein that promotes neuron regeneration. Exercise is particularly important during the winter, when you may be tempted to head home rather than work out. It boosts mood, improves your focus and enhances your creativity. One study at Leiden University in the Netherlands found that people who exercised three times a more a week performed significantly better in a creative-association test than those who didn’t.

Don’t carb-load. If you find yourself craving baked potatoes, bread and comforting pasta when the temperature drops, stop to spare a thought for the impact on your brain. Researchers at the Mayo clinic found that people who consumed a higher proportion of carbohydrates and sugars were more likely to test positive for cognitive impairment. Granted, the brain needs energy from complex carbs such as fruit, veg and a healthy amount of wholegrain, for energy (and particularly for B vitamins), but overdoing the ‘emptier’ carbohydrates in winter is something to avoid. Instead, fill your plate with good fats from oily fish and avocados, and high-quality protein from eggs and lean meat.

Tara Swart’s book, The Source: Open your mind, change your life, is now available for pre-order.

('You Might Also Like',)