The 8 ways to gift your family better health this Christmas – from warding off dementia to killer heart disease
If you’re still struggling to find the right Christmas presents for someone, or you’re trying to keep costs down, there are plenty of meaningful ways to give the gift of good health – some of which are completely free!
From mental health boosts to helping stave off heart disease, there’s something for everyone you want to look after.
For Mum: a playlist
Rather than buy something your mum won’t use again, add her to your Spotify account, create a playlist for her and then update it throughout the year.
Or if she’s a bit of a technophobe, you could make her an old-school mix CD instead.
“Music, or any form of art, is essential in helping us express ourselves, which helps with emotional processing,” says GP Dr Thomas Matthew, founder of Mbewellness.com.
“Emotional processing is an essential step in improving emotional intelligence (EQ) and those with a higher EQ tend to live more fulfilling and contented lives. Sharing an activity helps us bond, too.”
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For Dad: A Walk in nature
Go for a Christmas stroll with your dad, then schedule them more regularly.
Take it in turns to find new and interesting routes, perhaps with a pub lunch at the end.
When it comes to the demographic most at risk of heart disease in the UK, men over 50 take the top spot, with one in eight men in the UK killed by the disease.
The great news is that research has found that the risks can be offset by walking as little as 2,337 steps a day, according to analysis of more than 220,000 participants.
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“A gentle stroll in nature with a loved one increases the release of two key chemicals, serotonin and oxytocin,” says Dr Matthew.
“Both of these decrease acute and chronic stress, which contribute to vascular disease, strokes and heart attacks. A brisker walk is good for your heart and lungs, and also helps decrease blood pressure.”
For Siblings: Memory Lane
Dust off the old photo albums and home movies for your siblings – better yet, make a slideshow of photos and videos they can keep, maybe saved on a USB stick.
Not only will revisiting old memories bring a smile to their faces, but it could also improve their health.
A 2021 study found that nostalgia and spending time reminiscing helped stave off loneliness, which is a risk for depression, anxiety, low self-esteem and sleep problems in the short-term, and dementia in the long-term.
Recalling happy memories also boosts affection and feelings of warmth. “This is perfect for increasing the release of oxytocin, the bonding hormone, which can make you feel loved and part of something – both essential needs,” says Dr Matthew.
For little kids: time outside
If you have some spare cash, take a trip to a winter lights display, some of which run into January, as little ones will love the sensory spectacle.
There are lots across the UK, including Kew Gardens in London, Blenheim Palace in Oxfordshire and the Royal Botanic Garden Edinburgh.
Or go for a walk around your local area to find the houses with the best Christmas lights, and make it an annual tradition.
Stop at a cafe or pub for hot chocolate or mulled wine with a sweet treat, like a mince pie.
“Eating food was always meant to be a communal activity – a chance to share, bond, laugh and discuss,” says Dr Matthew.
“This not only helps our cognitive function, it also makes us feel loved and part of a community.”
For Older Kids: A Chat
While they might prefer money or clothes, make sure you lend a listening ear to older kids during the school holidays.
Half of mental health problems are established by age 14, and 75% by age 24.
Kids open up when they know you’re listening and are making time for them.
Chat while baking together, wrapping presents or on a Boxing Day walk.
A simple hug goes a long way, too. “Everyone, especially children and young adults, want to be loved by their primary care-givers,” says Dr Matthew.
“It’s a fundamental need, and showing that with a hug not only helps meet that need and make that person feel valued, it also releases oxytocin, which reduces stress and improves mood.”
For Grandparents: Brain-Teasers
It’s likely the elderly relatives in your life don’t need new slippers.
Instead, help them exercise their brains with new book Mind Games by Dr Tim Beanland, Alzheimer’s Society’s head of knowledge management.
Or sign them up to the charity’s Brain Workout puzzle pack, delivered to their door every month.
Researchers found that older people who participated in cognitive-stimulating activities could delay the onset of Alzheimer’s by five years.
“It enhances neural connections and helps the formation of new ones, which increases cognitive performance,” says Dr Matthew.
Alternatively, attend a local community gardening project together.
The University of Essex found that life satisfaction and mental wellbeing increased by 9% when people tended to communal gardens, claiming it eased loneliness during Covid lockdowns.
Plus, the NHS says that a lack of social connection can be as harmful to people’s health as obesity, smoking and air pollution.
For Friends: quality time
When everyone is busy dealing with families and work, finding a date when friends are free isn’t easy.
Get your mates on board in 2024 with Howbout – the calendar app that works out a group’s combined availability.
It speeds up picking a date for the diary and sending an invitation, removing endless back-and-forth messages.
US research found a catch-up has more value than you may think – those with someone in their lives they can count on to listen had higher cognitive resilience, which can protect against brain ageing and diseases such as dementia.
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“We only need one or two best friends, and these people are essential in fulfilling some relationship needs that a partner can’t meet,” says Dr Matthew.
“So treasure your best friends and make time for them – it will prolong your lives and make them healthier.”