The focus of Thanksgiving may seem very simple: cook, eat, and be thankful, but the specific choices you make throughout the day can impact your overall health .
From food choices to stress levels, there are many aspects of the holidays that can affect your physical and mental health.
Several wellness experts have provided tips for making your Thanksgiving as healthy as possible.
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1. Start your day with gratitude.
According to Amy Morin, a Florida-based psychotherapist and author of “13 Things Mentally Strong People Don't Do,'' Thanksgiving is a great time to reflect on the good things in your life. It's time.
She suggests starting your day by listing three things you're grateful for. “It can be the support of a loved one, good health, or even small pleasures like your favorite cup of coffee.”
Psychotherapists say Thanksgiving is the perfect time to reflect on the good things in your life. (St. Petersburg)
“Taking quiet time to reflect on what you're truly grateful for can help you feel positive for the rest of the day,” Morin told FOX News Digital.
“It can also increase your sense of well-being, improve your relationships, and give you the mental strength you need during the day.”
2. Don't skip breakfast
While it may seem wise to hold off on eating until Thanksgiving in hopes of “making room” for the main meal event, experts say it's not a good idea.
“If you skip breakfast or lunch, you tend to be hungrier by the time you eat, which can lead to binge drinking,” says Sherry Boles, a registered dietitian at Wyoming-based Consumer Health Digest. he told FOX News. digital.
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“We tend to eat too quickly without listening to our fullness signals, which often leaves us feeling sluggish, sore, and miserable afterwards.”
Instead, she recommends eating a balanced breakfast to feel more satisfied throughout the day.
“As Thanksgiving dinner approaches, you'll have more control over what and how much you eat.”
3. Choose your food wisely
There are many choices for your Thanksgiving table, but some are better than others.
Dr. Michael Chopis, a gastroenterologist in New York state, says, “Eat small portions of everything (because that's tradition), but walk lightly around the charcuterie board, and when you're eating for a few seconds, use butter, Please reduce the cream and fat content,” he advised.
“Some patients have problems digesting certain carbohydrates, which can lead to excessive bloating and gas, and pain associated with dysfunctions such as irritable bowel syndrome,” doctors warn. did. (St. Petersburg)
It's best to avoid processed foods, foods high in nitrates (processed meats), simple carbohydrates, and trans fats, doctors told Fox News Digital.
“Some patients have problems digesting certain carbohydrates, which can cause excessive bloating and gas, and pain associated with dysfunctions such as irritable bowel syndrome,” he warned.
“Taking a moment to think about what you're truly grateful for can help you feel positive for the rest of the day.”
“Consumption of large amounts of nitrates is known to increase the risk of developing polyps and certain gastrointestinal cancers,” added Chopis.
Dr. Jaclyn Albin, director of culinary arts at UT Southwestern University in Dallas, Texas, recommends starting with small amounts and eating more if you're still hungry.
One doctor told Fox News Digital that it's best to avoid processed foods, foods high in nitrates (processed meats), simple carbohydrates, and trans fats. (St. Petersburg)
“Plan to fill half your plate with fruits and vegetables, and balance protein, fruit, fiber, and sweets,” she suggested to Fox News Digital.
“Also, don't be afraid to add variety; different colors, flavors, and textures make your meals even more delicious.”
4. Practice mindful eating
“Chew and savor the flavors, pay attention to the look and smell of your food, and slow down by talking to family and friends,” Jennifer Wilcox, a Faye nutritionist in Chicago, told Fox News Digital. .
“Choose to talk about things you have in common and recall good memories,” the expert recommended. (St. Petersburg)
“Slowing down the pace of your meals speeds up digestion and helps you perceive the feeling of being comfortably full.”
Another reason to slow down is that the faster you eat (and the less you chew), the more stomach acid has to work to break down the food, which can lead to gas, bloating, and reflux. Chopis added.
5. Drink water with dinner
This tip comes from Christine Byrne, a registered dietitian and owner of Ruby Oak Nutrition in Raleigh, North Carolina.
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“If you minimize alcohol, you'll feel much better during and after your meal,” she told FOX News Digital.
“because alcohol is a toxin“The body (particularly the liver) prioritizes breaking it down and getting it out of the body, which means digestion of other foods is put on hold while alcohol is processed,” she says. continued.
“If possible, try to avoid water during meals and alternate between alcoholic and non-alcoholic drinks,” recommends the nutritionist. (St. Petersburg)
As a result, you can feel uncomfortable for hours after eating, Byrne says.
“If possible, drink only water during meals and alternate between alcoholic drinks.”
6. Set boundaries
Differences in lifestyles, opinions, and values can create rifts that are difficult to bridge, says Jillian Amodio, a licensed therapist in Maryland and founder of Moms for Mental Health. , says vacations can be difficult when it comes to family relationships.
“Set boundaries for yourself when visiting family this holiday season,” Amodio advised.
“Be honest with yourself and make decisions that benefit your mental health.”
“Who do you like to be around? Who is difficult to spend time with? Be honest with yourself and make decisions that benefit your mental health.”
It's best to avoid engaging in conversational topics that can cause irritation, she says.
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“Choose to talk about things you have in common or reminisce about good memories,” Amodio suggested.
Other ideas include bringing old photo albums, playing board games, and taking breaks throughout the day by going into different rooms if needed.
7. Take guilt off the menu
“Remember, Thanksgiving is just one day, and guilt is not a food group,” said Elizabeth Harris, a registered dietitian in Maryland.
“Think about how you want to feel after your holiday meal and do your best to work backwards from there to make your choices.”
“Think about how you want to feel after your holiday meal and do your best to work backwards from there to make your choices,” the expert advised. (St. Petersburg)
And if you miss the mark, she pointed out, it's not the end of the world.
“It gives you another opportunity to practice making good-feeling choices that better support your needs at your next meal.”
8. Make time to relax
“Take small moments to recharge by cooking, entertaining, and socializing,” Maureen suggested.
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When you're feeling overwhelmed during a busy day, psychotherapists suggest taking five minutes to breathe deeply, meditate, or just enjoy some quiet time to reflect. .
“These small moments of relaxation can give you the mental strength you need to get through the day,” she told Fox News Digital.
9. Please stop
Experts agree that it's important to take a walk, even if it's short, after your Thanksgiving meal.
Exercising after meals can also help regulate blood sugar levels, especially after consuming high-calorie foods. (St. Petersburg)
“Exercise and physical activity increase the body's metabolic rate, which helps the body process richer foods more effectively,” said Dr. McConnell, dean and associate dean of the Purdue Global School of Nursing and an Illinois graduate student. said Melissa Birdy, a cardiac nurse.
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“It also stimulates the gastrointestinal tract and prevents bloating and discomfort from heavy meals.”
Exercising after meals can also help regulate blood sugar levels, especially after consuming high-calorie foods, Bourdi added.
