The focus of Thanksgiving may seem simple enough — cook, eat and give thanks — but certain choices you make throughout the day can have an impact on your overall health.
From food choices to stress levels, there are many aspects of vacation that can affect your physical and mental well-being.
Some health experts offer their top tips for navigating Thanksgiving in the healthiest way possible.
The best time for thanksgiving dinner: nutritionists recommend for proper digestion.
1. Start your day with gratitude
Thanksgiving is the perfect time to reflect on the good in your life, according to Amy Morin, a Florida-based psychotherapist and author of “13 Things Mentally Strong People Don’t Do.”
She suggests starting the day by listing three things you’re grateful for — “whether it’s the support of a loved one, good health, or even small joys like your favorite coffee.”
Thanksgiving is the perfect time to reflect on the good in your life, psychotherapists say. (iStock)
“Taking some time to think about what you’re grateful for in a quiet moment can set a positive tone for the day,” Morin told Fox News Digital.
“You can also increase happiness, improve relationships and increase the mental strength you need during the day.”
2. Don’t forget breakfast
It may seem wise to refuse the meal leading up to Thanksgiving, with the idea of ”making room” for the main food event, but experts say that is not a good idea.
“If you skip breakfast or lunch, you tend to be thirsty when you eat, and it makes you overeat when you’re overweight,” Shelley Balls, a dietitian nutritionist at Consumer Health Digest based in Wyoming, told Fox News digital.
THANKSGIVING IN OZEMPIC: THIS IS HOW TO EAT WITH A SMALLER APPETITE
“This is often accompanied by a feeling of sluggishness, pain and misery, because you tend to eat faster without listening to the cues of satiety.”
However, he recommends eating a well-balanced breakfast to help you feel fuller throughout the day.
“When Thanksgiving dinner rolls around, you’ll have more control over what and how much you choose to eat.”
3. Choose your food wisely
Among the many options on the Thanksgiving table, some choices are better than others.
“Have a little of everything (because that’s tradition), but tread lightly around the charcuterie board – and when you go for a few seconds, cut down on butter, cream and fat,” advises Dr. Michael Schopis, New York gastroenterologist.
“Some patients have problems digesting certain carbohydrates, which can cause excessive bloating and gas, causing pain associated with functional disorders such as irritable bowel syndrome,” said the doctor. (iStock)
It’s best to avoid processed foods, foods high in nitrates (cured 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, causing pain associated with functional disorders such as irritable bowel syndrome,” he said.
“Taking some time to think about what you’re grateful for can set a positive tone for the day.”
“Nitrates in high amounts have been known to increase the risk of developing polyps and certain GI cancers,” added Schopis.
Jaclyn Albin, director of culinary medicine at UT Southwestern in Dallas, Texas, recommends starting with a smaller helping and coming back if you’re still hungry.
It’s best to avoid processed foods, foods high in nitrates (cured meats), simple carbohydrates and trans fats, the doctor told Fox News Digital. (iStock)
“Plan to fill half your plate with fruits and vegetables and create a balance between protein, fruits, fiber and sweets,” he advised Fox News Digital.
“Also, don’t be afraid to add variety. Enjoying different colors, flavors and textures will enhance your meal.”
4. Practice mindful eating
“Chew thoroughly, savor the taste, notice the look and smell of the food and talk to family and friends to slow down,” Jennifer Wilcox, Fay’s dietitian in Chicago, told Fox News Digital.
“Choose to talk about things they have in common and reminisce through good memories,” experts advise. (iStock)
“Eating more slowly will help improve digestion and help you notice a sense of satiety.”
Another reason to slow down is that the faster you eat (and the less you chew), the more stomach acid has to break down the food, leading to gas, bloating and reflux, adds Schopis.
5. Drink water with dinner
This tip comes from Christine Byrne, a registered dietitian and owner of Ruby Oak Nutrition in Raleigh, North Carolina.
THANK YOU FOR BEING HAPPIER AND HEALTHIER, THE EXPERTS
“Reducing alcohol to a minimum will help you feel better during and after the meal,” he told Fox News Digital.
“Because alcohol is a poison, your body (especially your liver) prioritizes breaking it down and eliminating it from your system,” he continued. “This means that the digestion of other foods will be put on hold while the alcohol is processed.”
“If you can, stick to water with meals, and replace them with non-alcoholic drinks,” advises the nutritionist. (iStock)
As a result, you may feel uncomfortable for hours after eating, Byrne said.
“If you can, stick to water with meals, and switch to non-alcoholic beverages.”
6. Set boundaries
The holidays can be challenging when it comes to family relationships, as differences in lifestyles, opinions and values can cause rifts that are difficult to navigate, according to Jillian Amodio, a licensed therapist and founder of Moms for Mental Health in Maryland.
“When seeing family this holiday season, set boundaries for yourself,” Amodio said.
“Be honest with yourself and make decisions that will benefit your mental health.”
“Who can you be close to, and who will be 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 potentially inflammatory topics of conversation, he said.
CLICK HERE TO GET THE FOX NEWS APP
“Choose to talk about things they have in common and reminisce over good memories,” Amodio recommended.
Some other ideas include bringing old photo albums, playing board games and taking breaks throughout the day by walking to other rooms if necessary.
7. Take guilt off the menu
“Remember that Thanksgiving is just one day and guilt is not a food group,” says Elizabeth Harris, a registered dietitian in Maryland.
“Think about how you want to feel after a holiday meal and do your best to choose to back off from there.”
“Think about how you feel after a holiday meal and do your best to choose to back away from it,” the expert says. (iStock)
And if you miss the mark, it’s not the end of the world, he notes.
“You get another chance at your next meal to practice making good choices that better support your needs.”
8. Make time to relax
“In the middle of cooking, hosting and socializing, carve out a little time to recharge,” advises Morin.
CLICK HERE TO SIGN UP FOR THE HEALTH NEWSLETTER
When things feel overwhelming during a busy day, psychotherapists recommend taking five minutes to take deep breaths, meditate or simply enjoy some quiet time with your thoughts.
“These little pockets of relaxation can give you the mental boost you need to get through the day,” he told Fox News Digital.
9. Take a walk
Experts agree that it’s important to take a walk after the Thanksgiving meal, even if it’s a short one.
Movement after meals also helps regulate blood sugar levels, especially after consuming a calorie-dense meal. (iStock)
“Exercise and physical activity increase the body’s metabolic rate, helping the body process better foods more effectively,” says Melissa Burdi, dean and vice president of the Purdue School of Global Nursing and a cardiac nurse at Illinois.
For more Health articles, visit www.foxnews.com/health
“It also stimulates the digestive tract, preventing bloating or discomfort from heavy meals.”
Movement after meals also helps regulate blood sugar levels, especially after consuming a high-calorie meal, Burdi added.
