The focus of Thanksgiving may seem simple—cooking, eating, and giving thanks—but specific choices you make throughout the day can affect you. Overall health.
From food choices to stress levels, there are many aspects of a vacation that can affect physical and mental well-being.
Several wellness experts have offered their top tips for this. Navigating Thanksgiving In the healthiest way possible.
Best time for Thanksgiving dinner: Nutritionists make recommendations for proper digestion
1. Start the 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.
She suggests starting the day by listing three things you’re grateful for — “whether it’s the support of loved ones, good health, or even a small pleasure like your favorite coffee.”
A psychotherapist says that Thanksgiving is a great time to reflect on the good things in your life. (iStock)
“Taking a moment in a quiet moment to think about something you’re truly grateful for can set a positive tone for the day,” Morin told Fox News Digital.
“It can also increase your happiness, improve your relationships and give you a boost. Mental strength That’s what you’ll need during the day.”
2. Don’t skip breakfast.
It may seem wise to skip meals leading up to Thanksgiving, with the idea of ”making room” for the main meal, but experts say that’s not a good idea.
“When you skip breakfast or lunch, you’re clumsy by mealtime, and that sets you up to overeat,” says a Wyoming-based registered dietitian at Consumer Health Digest. Nutritionist Shelley Balls told Fox News. Digital.
Giving Thanks on Ozympic: Here’s How to Enjoy Food with Less Hunger
“This is often followed by a sluggish, painful and miserable feeling, as you eat quickly without listening to your fullness cues.”
Instead, she recommends food. A balanced breakfast So you feel more satisfied throughout the day.
“When Thanksgiving dinner rolls around, you have more control over what and how much you choose to eat.”
3. Choose food wisely.
Of the many options on the Thanksgiving table, some choices are better than others.
“Use a little bit of everything (because it’s tradition), but go light around the charcuterie board—and when you go for seconds, butter, cream, and fat,” advises New York gastroenterologist Dr. Michael Schoppes. “Cut out,” advises New York gastroenterologist Dr. Michael Schoeps.
“Some patients have difficulty digesting certain carbohydrates, which can lead to excessive bloating and gas, leading to pain related to functional disorders such as irritable bowel syndrome,” warns one doctor. (iStock)
It is better to avoid it. Pre-processed foodsthe doctor told Fox News Digital that foods high in nitrates (cured meats), simple carbohydrates and trans fats.
“Some patients have difficulty digesting certain carbohydrates, which can cause excessive bloating and gas, leading to functional disorders such as pain associated with irritable bowel syndrome,” he warned.
“Taking a moment to think about what you’re truly grateful for can set a positive tone for the day.”
“Excessive amounts of nitrates are known to increase the risk of developing polyps. GI cancerShowpiece added.
Dr. Jacqueline Albin, director of culinary medicine at UT Southwestern in Dallas, Texas, recommends starting with a small helping and going back for more if you’re still hungry.
A doctor told Fox News Digital that it’s best to avoid pre-processed foods, high nitrates (cured meats), simple carbohydrates and trans fats. (iStock)
“Plan to fill half your plate with fruits and vegetables and balance protein, fruit, fiber and sweets,” she advises Fox News Digital.
“Also, don’t be afraid to add variety. Enjoying different colors, flavors and textures will enhance the meal.”
4. Practice mindful eating.
“Chew well, savor flavors, notice how food looks and smells, and engage in conversation with family and friends to slow down,” Chicago-based Faye dietitian Jennifer Wilcox told Fox News Digital. “
“Choose to talk about things you have in common and reminisce about good memories,” advises one expert. (iStock)
“A slower pace of eating will help. Improve digestion And it will help you recognize the fullness of comfort.”
Another reason to slow down is that the faster you eat (and the less you chew), the more work stomach acid has to do to break down food, which can lead to gas, bloating, and gas, Shuppes added. and causes reflux.
5. Drink water with dinner.
This tip comes from Christine Byrne, a registered dietitian and owner of Ruby Oak Nutrition in Raleigh, North Carolina.
Experts say being grateful can make you happier and healthier
“Keeping alcohol to a minimum will help you feel much better during and after a meal,” she told Fox News Digital.
“Because Alcohol is a poisonyour body (especially your liver) prefers to break it down and get it out of your system.” He continued. “This means stopping the digestion of other foods while the alcohol is being processed. is given.”
“If you can, stick to water during meals, and alternate boozy drinks with non-alcoholic beverages,” advises one nutritionist. (iStock)
As a result, you may feel queasy for hours after eating, Byrne said.
“If you can, stick to water with meals, and alternate boozy drinks with non-alcoholic beverages.”
6. Set boundaries.
When it comes to vacations, it can be difficult. Family relationshipsAccording to Jillian Amodeo, a licensed therapist in Maryland and founder of Moms for Mental Health, differences in lifestyle, opinions and values can create rifts that are difficult to navigate.
“When visiting family this holiday season, set boundaries for yourself,” advises Amodeo.
“Be honest with yourself and make the decision that will benefit your mental health.”
“Who can you be around, and who will be too difficult to spend time with? Be honest with yourself and make a decision that will benefit your mental health.”
He said it’s best to avoid engaging in conversational topics that could be inflammatory.
Click here to get the Fox News app.
“Choose to talk about things you have in common and reminisce about good memories,” advises Amodeo.
Some other ideas include bringing in old photo albums, playing board games, and taking breaks throughout the day by stepping into another room as needed.
7. Take guilt off the menu.
“Remember that Thanksgiving is just a day and guilt is not a food group,” said Elizabeth Harris, a registered dietitian in Maryland.
“Consider how you want to feel afterwards. A holiday meal And from there do your best to walk your choice backwards.”
“Consider how you want to feel after a holiday meal and do your best to reverse your choices from there,” advises one expert. (iStock)
And if you miss the mark, it’s not the end of the world, he noted.
“You get another chance at your next meal to practice making good choices that better meet your needs.”
8. Take time to rest.
“Between cooking, hosting and socializing, take small moments to recharge,” advises Maureen.
Click here to sign up for our health newsletter.
When things feel overwhelming throughout the day, psychologists suggest taking five minutes of deep breathing, meditating or enjoying a quiet moment with your thoughts.
“These little pockets of comfort can give you that. Mental strength You need to make it through the day,” he told Fox News Digital.
9. Close it
Experts agree that it’s important to take a walk after the Thanksgiving meal, even if it’s a short one.
Post-meal exercise also helps regulate blood sugar levels, especially after consuming high-calorie foods. (iStock)
“Exercise and physical activity Increases the body’s metabolic rate, which helps your body process nutrients more efficiently,” notes Melissa Birdie, dean and vice president of the Purdue Global School of Nursing and a cardiac nurse at Illinois.
For more health related articles visit www.foxnews.com/health
“It also stimulates digestion, preventing bloating or discomfort from heavy meals.”
Birdie adds that post-meal movement also helps regulate blood sugar levels, especially after eating high-calorie foods.