5 Ways to Enjoy a Very Happy Epigenetic Holiday!


 

Deck the Halls!

The holidays are a magical time, but between the travel, late nights, sugar overloads, and family chaos, they can feel like a complete disruption to the structure and routines that support our children’s neurodevelopment. 

The good news? We can embrace the holidays without losing progress and without adding more stress to our already overloaded plates!

Neuroplasticity (the brain’s ability to adapt and rewire) and epigenetics (how lifestyle and environment influence gene expression) are the gifts that keep on giving and they provide us a way to approach this season with purpose and balance. 

1. Stick to Core Routines (As Much as Possible)

Structure is a lifeline for the brain. Predictable routines signal safety to your child’s nervous system, reducing stress and allowing for optimal learning and development. 

While it’s tempting to let bedtime slide or skip other routines during holiday madness, try to maintain core habits like sleep schedules and consistent mealtimes.

Why it matters:

Neuroplasticity thrives on consistency. If your child’s brain knows what to expect, it’s better equipped to stay regulated and ready to enjoy the festivities.

How to adapt:

If the schedule will be thrown off, preparing our children ahead of time is valuable. Create a daily agenda with them so they know what to expect and depending on the age of your child, brainstorm ways he or she can takes breaks from the chaos. 

• Use visual schedules if the child is not yet reading

The objective is to create a sense of predictability, even during unpredicatable days.


2. Prioritize Nutrition to Support the Brain

Well meaning grandparents and family members love our children and they want them to have as much happiness as possible. This is the motive behind the desire to give delicious treats. It doesn't have to be a big deal, but simply letting them know that eating predictably and specifically is the best way to ensure the child enjoys the Holidays

Why it matters:

Epigenetics teaches us that food choices directly impact gene expression, especially in areas related to brain function. Healthy fats, proteins, and micronutrients are not only essential building blocks for the brain’s ongoing development, but they are also mood stabilizers and  emotional regulators - both things necessary for a Good Old Fashioned Holly Jolly Time.

How to adapt:

• Plan ahead by packing whole food specific nutrient-dense snacks. No doubt this adds another layer to our plate, but I would rather an extra hour of planning than stress during the season of joy.

• If you are inclined to allow your child to enjoy a sweet treat, pair it with a healthy fat to minimize the impact of the sugar.

3. Incorporate Movement for Regulation

Between long car rides and crowded gatherings, the holidays can leave your child feeling overstimulated yet under-regulated. (Us too, by the way!)

Physical activity is one of the best ways to support the sensory system and help our children stay grounded and calm.

Why it matters:

Movement promotes neuroplasticity by strengthening brain-body connections and helping to integrate sensory information. Plus, physical activity can reduce cortisol levels (stress hormone) and increase endorphins.

How to adapt:

  • If there's snow, go out and have a play break
  • Rockin' Around the Christmas Tree - Dance party
  • If you are at a restaurant or other venue - Take a walk and go exploring 
  • Engage the other kids in a game of animal walks - bear, crab, snake...

4. Create Calm Amid the Chaos

Holidays are inherently busy, and for children who thrive on predictability, the sensory overload of bright lights, loud music, and large crowds can quickly lead to dysregulation. Carving out moments of calm is crucial for maintaining their ability to process and engage.

Why it matters:

Calm environments give the brain a chance to reset, supporting both short-term regulation and long-term neurodevelopment. Quiet moments also reduce stress hormones, which can negatively impact epigenetic processes if prolonged.

How to adapt:

• Identify a quiet space at gatherings where your child can retreat if they feel overwhelmed. Bring their favorite book and headphones for calming music as they read

  • Avoid the temptation to send the child to relax with a screen. As difficult as it is to hear, screens are the LAST thing to introduce into the holiday turmoil. Nothing deregulates our children's nervous systems faster.

• Don't think of sensory activities as a band-aid to calm, use them as an integrative foundation for self-regulation.

5. Love and Joy

I would do anything to have my boys back in childhood for a Christmas. The wonder and excitement and love during the holidays was the best part of my life as a mother. 

I will tell you now what I wish I knew then...Who cares about the cards and handcrafted cookies? Or the deep cleaning of a house that is going to get trashed with the festivities anyway? 

Let it go. 

Our children need calming epigenetic inputs - and so do we. Would you rather be steam cleaning your rug or curled up with your little one enjoying a great book? 

My boys are grown, but it is the mindset I will enter this season with. I don't remember my Christmas Cards from 10 years ago, but I remember the love of the little moments. 

And actually, that matters a lot because strong emotional connection activates the prefrontal cortex, supporting emotional regulation and higher-level thinking skills.

Why it matters:

Positive experiences and strong relationships can enhance neuroplasticity and epigenetic expression in ways that support resilience, learning, and emotional well-being.

How to adapt:

• Build in simple, connection-driven moments like family games, storytelling, or holiday crafts.

• Let go of perfection and focus on being present, and feeling - together with your child - safe and loved.

Merry Christmas and Happy Holidays 

I wish you and your families a wonderful Christmas and Holiday season - Magic is well within our reach!




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