Health
Thanksgiving health checklist: 9 things you should do, according to experts
The focus of Thanksgiving may seem pretty simple — cooking, eating and giving thanks — but the specific choices made throughout the day can have an impact on your overall health.
From choice of food to stress levels, there are many aspects of the holiday that can affect physical and mental well-being.
Several wellness experts offered their top tips for navigating Thanksgiving in the healthiest possible way.
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1. Start the 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 loved ones, good health, or even a small joy like your favorite coffee.”
Thanksgiving is the perfect time to reflect on the good in your life, a psychotherapist said. (iStock)
“Taking a moment to think about what you’re truly grateful for in a quiet moment 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 in mental strength that you’ll likely need during the day.”
2. Don’t skip breakfast
It might seem wise to forgo the meal leading up to Thanksgiving, with the idea of “making room” for the main food event, but experts say that’s not a good idea.
“When you skip breakfast or lunch, you tend to be ravenous by the time you do eat, and that sets you up for overeating as you overindulge,” Shelley Balls, a registered dietitian nutritionist at Consumer Health Digest based in Wyoming, told Fox News Digital.
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“This is often accompanied by a sluggish, painful and miserable feeling afterward, as you tend to eat faster without listening to your fullness cues.”
Instead, she recommends eating a balanced breakfast so you feel more satisfied throughout the day.
“When Thanksgiving dinner rolls around, you’ll have more control of what and how much you choose to eat.”
3. Choose foods wisely
Among the many options on the Thanksgiving table, some choices are better than others.
“Have a little bit of everything (because that’s tradition), but tread lightly around the charcuterie board — and when you go for seconds, cut down on the butter, cream and fats,” advised Dr. Michael Schopis, a New York gastroenterologist.
“Some patients have trouble digesting certain carbohydrates, which can lead to excessive bloating and gas, causing pain related to functional disorders such as irritable bowel syndrome,” a doctor cautioned. (iStock)
It’s best to avoid pre-processed foods, foods high in nitrates (cured meats), simple carbohydrates and trans fats, the doctor told Fox News Digital.
“Some patients have trouble digesting certain carbohydrates, which can lead to excessive bloating and gas, causing pain related to functional disorders such as irritable bowel syndrome,” he cautioned.
“Taking a moment to think about what you’re truly 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,” Schopis added.
Dr. Jaclyn Albin, director of culinary medicine at UT Southwestern in Dallas, Texas, recommends starting with a smaller helping and going back for more if you’re still hungry.
It’s best to avoid pre-processed foods, foods high in nitrates (cured meats), simple carbohydrates and trans fats, a doctor told Fox News Digital. (iStock)
“Plan to fill half the plate with fruits and veggies and create a balance between proteins, fruits, fiber and sweets,” she suggested to Fox News Digital.
“Also, don’t be afraid to add variety. Savoring the different colors, flavors and textures will enhance the meal.”
4. Practice mindful eating
“Chew thoroughly, savor the flavors, notice the food’s appearance and aroma and engage in conversation with family and friends to slow down,” Jennifer Wilcox, a Fay dietitian based in Chicago, told Fox News Digital.
“Choose to speak about things you have in common and reminisce over good memories,” an expert recommended. (iStock)
“A slower pace of eating will help improve digestion and help you recognize comfortable fullness.”
Another reason to slow down is that the faster you eat (and the less you chew), the more stomach acids have to work to break down foods, which leads to gas, bloating and reflux, Schopis added.
5. Drink water with dinner
This tip comes from Christine Byrne, a registered dietitian and the 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 eat and afterward,” she told Fox News Digital.
“Because alcohol is a toxin, your body (particularly your liver) prioritizes breaking it down and getting it out of your system,” she went on. “That means digesting other food gets put on hold while the alcohol is processed.”
“If you can, stick to water while you eat, and alternate boozy beverages with non-alcoholic ones,” a nutritionist recommended. (iStock)
As a result, you could feel uncomfortable for hours after the meal, Byrne said.
“If you can, stick to water while you eat, and alternate boozy beverages with non-alcoholic ones.”
6. Set boundaries
The holidays can be challenging when it comes to family relationships, as differences in lifestyle, opinions and values can cause rifts that are challenging 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 advised.
“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 the decision that will benefit your mental health.”
It’s best to avoid engaging in topics of conversation that could become inflammatory, she said.
“Choose to speak about things you 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 stepping into another room as needed.
7. Take guilt off the menu
“Remember that Thanksgiving is just one day and guilt is not a food group,” said Elizabeth Harris, a registered dietitian in Maryland.
“Consider how you want to feel after your holiday meal and do your best to walk your choices backwards from there.”
“Consider how you want to feel after your holiday meal and do your best to walk your choices backwards from there,” an expert advised. (iStock)
And if you miss the mark, it’s not the end of the world, she noted.
“You get another chance at your very next meal to practice making feel-good choices that better support your needs.”
8. Make time to relax
“Amid the cooking, hosting and socializing, carve out small moments to recharge,” suggested Morin.
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When things feel overwhelming throughout the busy day, the psychotherapist suggests taking five minutes to breathe deeply, meditate or just enjoy a quiet moment with your thoughts.
“These little pockets of relaxation can give you the mental strength you need to make it through the day,” she told Fox News Digital.
9. Walk it off
Experts agree that it’s important to take a walk after the Thanksgiving meal, even if it’s short.
Post-meal movement also helps to regulate blood sugar levels, especially after consuming calorie-dense foods. (iStock)
“Exercise and physical activity increases the body’s metabolic rate, helping your body process richer foods more effectively,” noted Melissa Burdi, dean and vice president of the Purdue Global School of Nursing and a cardiac nurse in Illinois.
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“It also stimulates the digestive tract, preventing bloating or discomfort from heavy meals.”
Post-meal movement also helps to regulate blood sugar levels, especially after consuming calorie-dense foods, Burdi added.
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More than 59% of women may have high blood pressure by 2050, according to a new report from the American Heart Association.
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A new report by the American Heart Association (AHA) included some troubling predictions for the future of women’s health.
The forecast, published in the journal Circulation on Wednesday, projected increases in various comorbidities in American females by 2050.
More than 59% of women were predicted to have high blood pressure, up from less than 49% currently.
The review also projected that more than 25% of women will have diabetes, compared to about 15% today, and more than 61% will have obesity, compared to 44% currently.
As a result of these risk factors, the prevalence of cardiovascular disease and stroke is expected to rise to 14.4% from 10.7%.
The prevalence of cardiovascular disease and stroke in women is expected to rise to 14.4% from 10.7% by 2050. (iStock)
Not all trends were negative, as unhealthy cholesterol prevalence is expected to drop to about 22% from more than 42% today, the report stated.
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Dr. Elizabeth Klodas, a cardiologist and founder of Step One Foods in Minnesota, commented on these “jarring findings.”
“The fact that on our current trajectory, cardiometabolic disease is projected to explode in women within one generation should be a huge wake-up call,” she told Fox News Digital.
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“Hypertension, diabetes, obesity — these are all major risk factors for heart disease, and we are already seeing what those risks are driving. Heart disease is the No. 1 killer of women, eclipsing all other causes of death, including breast cancer.”
Cardiovascular disease is the leading cause of death for women in the U.S. and around the world. (iStock)
Klodas warned that heart disease starts early, progresses “stealthily,” and can present “out of the blue in devastating ways.”
The AHA published another study on Thursday revealing one million hospitalizations, showing that heart attack deaths are climbing among adults below the age of 55.
The more alarming finding, according to Klodas, is that young women were found more likely to die after their first heart attack than men of the same age.
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“This is all especially tragic since heart disease is almost entirely preventable,” she said. “The earlier you start, the better.”
Children can show early evidence of plaque deposition in their arteries, which can be reversed through lifestyle changes if “undertaken early enough and aggressively enough,” according to the expert.
Moving more is one part of protecting a healthy heart, according to experts. (iStock)
Klodas suggested that rising heart conditions are associated with traditional risk factors, like smoking, high blood pressure, high cholesterol, diabetes, obesity and a sedentary lifestyle.
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Doctors are also seeing higher rates of preeclampsia, or high blood pressure during pregnancy, as well as gestational diabetes. Klodas noted that these are sex-specific risk factors that don’t typically contribute to complications until after menopause.
The best way to protect a healthy heart is to “do the basics,” Klodas recommended, including the following lifestyle habits.
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Klodas especially emphasized making improvements to diet, as the food people eat affects “every single risk factor that the AHA’s report highlights.”
“High blood pressure, high blood sugar, high cholesterol, excess weight – these are all conditions that are driven in part or in whole by food,” she said. “We eat multiple times every single day, which means what we eat has profound cumulative effects over time.”
“Even a small improvement in dietary intake, when maintained, can have a massive positive impact on health,” a doctor said. (iStock)
“Even a small improvement in dietary intake, when maintained, can have a massive positive impact on health.”
The doctor also recommends changing out a few snacks per day for healthier choices, which has been proven to “yield medication-level cholesterol reductions” in a month.
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“Keep up that small change and, over the course of a year, you could also lose 20 pounds and reduce your sodium intake enough to avoid blood pressure-lowering medications,” Klodas added.
“Women should not view the AHA report as inevitable. We have power over our health destinies. We just need to use it.”
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