SANTA CLAUS IS

Learn to Love EXERCISE

If you’re feeling joyful this holiday season, use it to your advantage: Heading into your workout with a positive outlook gives you big benefits, according to a recent German study. Researchers discovered that people who believe that exercise is good for them experienced a greater uptick in mood (and a decrease in anxiety) after sweating than those who didn’t think they’d get much out of it. So before you get started, remind yourself of all the perks a workout will bring (jot them down if you need to), then reap the rewards.

SOURCE: Hendrik Mothes, PhD, study author, department of psychology, University of Freiburg, Germany {Sleep better tonight} BLOCK THE BLUE

Finding it hard to conk out after using your smartphone? You’re not imagining things. Screens emit blue light, which suppresses the production of melatonin, a hormone that helps control your sleep cycle. One solution: Put on blue light–blocking glasses like Spektrum (from $39.95; spektrumglasses .com) at night. They filter out 50% to 99% of the rays, depending on the style. If you wear prescription glasses, consider switching your nightstand bulbs to those with low levels of blue light (look for “PM” or “Good Night”) on the package.

SOURCE: Michael Twery, PhD, director, National Center on Sleep Disorders Research, National Heart, Lung, and Blood Institute

Swap Out Sugar

Replacing just one 8 oz sugary drink a day with water can reduce your chances of obesity (in part because each swap saves you about 100 calories), according to a study in Nutrients.

SOURCE: Kiyah Duffey, PhD, research assistant professor, department of human nutrition, foods and exercise, Virginia Tech

KEEP YOUR BR AIN IN GREAT SHAPE

These factors raise or lower your dementia risk—and here’s what you can do about it.

PHYSICAL ACTIVITY The connection: Exercise is associated with more effective blood flow to the brain and better oxygen supply for brain tissues. Do this: Shopping for holiday gifts? Take a few laps at the mall before you start checking items off your list.

OBESITY The connection: There’s a link between obesity and an increased risk of brain shrinkage, which may lead to dementia. Do this: Get techy. Research shows that people who use wellness apps are more likely to engage in healthy activities.

REGULAR COFFEE OR TEA The connection: Caffeine may lessen the production of a brain protein linked to dementia. Do this: Enjoy your drink—but don’t load the cup with sugar. (High blood sugar may increase your dementia risk even if you don’t have diabetes.)

TYPE 2 DIABETES The connection: The disease may increase inflammation, which can impair signals between nerve cells. Do this: Speak to your doctor about diabetes medications—they might also alleviate the symptoms of Alzheimer’s.