The focus of Thanksgiving may seem simple — cooking, eating, and giving thanks — but the specific choices you make throughout the day can affect your overall health.
From food choices to stress levels There are many aspects of holidays that can affect your physical and mental well-being.
Many health experts offer their top tips for navigating Thanksgiving in the healthiest way possible.
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1. Start your day with gratitude.
Thanksgiving is the perfect time to reflect on the good things in life, according to Amy Morin, a Florida-based psychotherapist and author of “13 Things Mentally Strong People Don’t Do.”
She recommends starting your day by writing down three things you’re grateful for. “Whether it’s the support of your loved ones, good health, or even small pleasures like your favorite cup of coffee.”
Thanksgiving is the perfect time to reflect on the good things in life, psychotherapists say. (Istock)
“It takes a moment to think about what you are truly grateful for in a quiet moment. It can create a positive attitude for the day,” Morin told Fox News Digital.
“It also increases happiness. Improve your relationship and gain the mental strength you need during the day.”
2. Don’t skip breakfast.
It might seem wise to forgo the pre-Thanksgiving meal with the idea of ”making space” for the main event. But experts say that’s not a good idea.
“When you skip breakfast or lunch, You tend to be very hungry when it’s time to eat. And that sets you up for overeating when you overindulge,” Shelley Balls, a registered dietitian nutritionist with Consumer Health Digest in Wyoming, told Fox News Digital.
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“This condition is often accompanied by feelings of sluggishness, pain and misery afterwards. This is because you tend to eat faster without listening to your fullness signals.”
She recommends eating a balanced breakfast instead so you’ll feel more satisfied throughout the day.
“When it’s Thanksgiving dinner, You will have more control over what and how much you choose to eat.”
3. Choose your food wisely
Among the various options On the Thanksgiving table Some options are better than others.
“Eat a little of everything. (Because that’s tradition.) Instead, walk gently around the charcuterie board. And once you’re down to a few seconds, cut back on butter, cream, and fat,” says Dr. Michael Schopis, a New York-based gastroenterologist.
“Some patients have trouble digesting certain carbohydrates. This can lead to bloating and excessive gas. It causes pain associated with functional disorders such as irritable bowel syndrome,” doctors warn. (Istock)
It’s best to avoid processed foods. Foods high in nitrates (processed meat) simple carbohydrates and trans fats, doctors told Fox News Digital.
“Some patients have trouble digesting certain carbohydrates. This can lead to bloating and excessive gas. It causes pain associated with functional disorders such as irritable bowel syndrome,” he warns.
“It takes a moment to think about what you are truly grateful for. It can create a positive atmosphere for the day.”
“High levels of nitrates are known to increase the risk of polyps and certain gastrointestinal cancers,” Schopis adds.
Dr. Jaclyn Albin, director of culinary medicine at UT Southwestern in Dallas, Texas, recommends starting with a small helping and going back to adding more if you’re still hungry.
It’s best to avoid processed foods. Foods high in nitrates (processed meat) simple carbohydrates and trans fats, doctors told Fox News Digital. (Istock)
“Plan to fill half your plate with fruits and vegetables. and create a balance between protein, fruit, fiber and sweets,” she advised Fox News Digital.
“Also, don’t be afraid to add variety. Tasting different colours, flavors and textures really adds to the flavor of a meal.”
4. Practice eating mindfully.
“Chew thoroughly, taste the taste, observe the appearance and smell of the food. and talk with family and friends to eat more slowly,” Fay’s dietitian in Chicago, Jennifer Wilcox, told Fox News Digital.
“Choose to talk about the things you have in common and reminisce about good memories,” experts advise. (Istock)
“Eating more slowly improves digestion and helps you feel more comfortable.”
Another reason for slowing down is The faster you eat The less you chew (and chew), the more stomach acid has to work to digest food. This causes gas, bloating and acid reflux, Schopis adds.
5. Drink water with dinner.
This tip comes from Christine Byrne, registered dietitian and owner of Ruby Oak Nutrition in Raleigh, North Carolina.
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“Keeping alcohol to a minimum will help you feel much better while you’re eating and after,” she told Fox News Digital.
“because Alcohol is poisonous.your body “The liver (especially the liver) is more focused on breaking it down and getting it out of your system,” she continued. “That means other digestive functions are suppressed while the alcohol is processed.”
“If you can, drink water while you eat. And choose intoxicating drinks and non-alcoholic drinks,” the nutritionist advises. (Istock)
As a result, you may feel uncomfortable for several hours after a meal, Byrne says.
“If you can, drink water while eating. and alternating alcoholic beverages with non-alcoholic beverages”
6. Set boundaries
The holidays can be challenging when it comes to family relationships. Because differences in lifestyles, opinions, and values can create a rift that can be challenging to navigate, according to Jillian Amodio, a licensed therapist and founder of Moms for Mental Health in Maryland.
“When meeting family this holiday season, Set boundaries for yourself,” Amodio advises.
“Be honest with yourself and make decisions that will benefit your mental health.”
“Who can you be with? And who is too difficult to spend time with? Be honest with yourself and make decisions that will benefit your mental health.”
It’s best to avoid engaging in conversational topics that could spark anger, she said.
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“Choose to talk about the things you have in common and reminisce about good memories,” Amodio advises.
Other ideas include repurposing old photo albums and playing board games. and take breaks during the day by stepping into another room as needed.
7. Remove guilt from the menu.
“Remember that Thanksgiving is just one day. And guilt is not a food group,” says Elizabeth Harris, a registered dietitian in Maryland.
“Consider how you would like to feel after a holiday meal. And try your best to move forward from there.”
“Consider how you would like to feel after a holiday meal. And do your best to move backward from there,” experts advise. (Istock)
And if you miss the target That’s not the end of the world. she remarked
“You are given another opportunity at your next meal to practice making good feeling choices. that supports your needs better”
8. Find time to relax.
“Among cooking, hospitality and socializing Set aside small moments to recharge,” Morin advises.
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When things Feeling overwhelmed throughout a busy day Psychotherapists recommend taking five minutes to breathe deeply, meditate, or just enjoy a quiet moment with your thoughts.
“These small relaxations can give you mental strength throughout the day,” she told Fox News Digital.
9. Walk away
Experts agree that taking a walk after your Thanksgiving meal is important. Even if it’s for a short time.
Moving after a meal also helps control blood sugar levels. This is especially true after eating a calorie-dense meal. (Istock)
said Melissa Birdie, dean and vice president of the Purdue Global School of Nursing and a cardiology nurse in Illinois. “Exercise and exercise increase the body’s metabolic rate. It helps the body process richer foods more efficiently.
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“It also stimulates the digestive system. Prevents bloating or discomfort from eating heavy meals.”
Moving after a meal also helps control blood sugar levels. This is especially true after eating a calorie-dense meal, Burdi adds.
