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Thanksgiving health checklist: 9 things you should do, according to experts

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Thanksgiving health checklist: 9 things you should do, according to experts

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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.

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Several wellness experts offered their top tips for navigating Thanksgiving in the healthiest possible way.

BEST TIME FOR THANKSGIVING DINNER: NUTRITIONISTS GIVE RECOMMENDATIONS FOR PROPER DIGESTION

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)

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“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.

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“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.

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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.

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“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.”

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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. 

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“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.”

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“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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Common household chemicals linked to increased risk of serious neurological condition

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Common household chemicals linked to increased risk of serious neurological condition

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A study from Sweden’s Uppsala University discovered a link between microplastics and multiple sclerosis (MS).

The research, published in the journal Environmental International, discovered that exposure to two common environmental contaminants, PFAS and PCBs, could increase the risk of the autoimmune disease.

PFAS, or per- and polyfluoroalkyl substances, known as “forever chemicals,” are used in some common household products, such as non-stick cookware, textiles and cleaning products. They have also been found in drinking water throughout the U.S., according to the U.S. Environmental Protection Agency.

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PCBs, or polychlorinated biphenyls, are toxic industrial chemicals once widely used in electrical equipment before being banned decades ago, as stated by the National Institute of Environmental Health Sciences.

The new study findings were based on blood samples of 1,800 Swedish individuals, including about 900 who had recently been diagnosed with MS, according to a university press release.

PFAS, or per- and polyfluoroalkyl substances, known as “forever chemicals,” are used in some common household products, including non-stick cookware. (iStock)

The first phase of the trial studied 14 different PFAS contaminants and three substances that appear when PCBs are broken down in the body. These were then investigated for a link to the odds of diagnosis.

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“We saw that several individual substances, such as PFOS and two hydroxylated PCBs, were linked to increased odds for MS,” lead study author Kim Kultima said in a statement. “People with the highest concentrations of PFOS and PCBs had approximately twice the odds of being diagnosed with MS, compared to those with the lowest concentrations.”

The researchers then examined the combined effects of these substances and found that the mixture was also linked to increased risk.

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Fellow researcher Aina Vaivade noted that risk assessments should consider chemical mixtures, not just individual exposures, because people are typically exposed to multiple substances at the same time.

“We saw that several individual substances, such as PFOS and two hydroxylated PCBs, were linked to increased odds for MS,” the lead study author said. (iStock)

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The final phase of the study investigated the relationship between inheritance, chemical exposure and the odds of MS diagnosis, revealing that those who carry a certain gene variant actually have a reduced MS risk.

However, individuals who carried the gene and had higher exposure to PFOS a singular type of chemical in the PFAS family had an “unexpected” increased risk of MS.

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“This indicates that there is a complex interaction between inheritance and environmental exposure linked to the odds of MS,” Kultima said. 

“We therefore think it is important to understand how environmental contaminants interact with hereditary factors, as this can provide new knowledge about the genesis of MS and could also be relevant for other diseases.”

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Multiple sclerosis is a disease that leads to the breakdown of the protective covering of the nerves, according to Mayo Clinic. (iStock)

Fox News senior medical analyst Dr. Marc Siegel commented on these findings in an interview with Fox News Digital.

“MS is a complex disease that is somewhat autoimmune and somewhat post-inflammatory,” said Siegel, who was not involved in the study. “Epstein-Barr virus infection greatly increases the risk of MS.”

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“There is every reason to believe that environmental triggers play a role, including microplastics, and this important study shows a correlation, but not causation — in other words, it doesn’t prove that the microplastics caused MS.”

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The study had some limitations, the researchers acknowledged, including that the chemical exposure was measured only once, at the time of blood sampling. This means it may not accurately represent participants’ long-term or past exposure levels relevant to MS development.

“There is every reason to believe that environmental triggers play a role.”

Fox News Digital reached out to several industry groups and manufacturers requesting comment on the potential link between PFAS chemicals and multiple sclerosis. 

Several have issued public statements, including the American Chemistry Council, which states on its website that “manufacturers and many users of today’s PFAS are implementing a variety of practices and technologies to help minimize environmental emissions.”

In April 2024, the EPA enacted a new federal rule that sets mandatory limits on certain PFAS chemicals in drinking water, aiming to reduce exposure. The agency also aims to fund testing and treatment efforts.

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A woman working out outdoors takes a sip of water from a plastic bottle. (iStock)

Multiple sclerosis is a disease that leads to the breakdown of the protective coverings that surround nerve fibers, according to Mayo Clinic.

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The immune system’s attack on these nerve sheaths can cause numbness, weakness, trouble walking and moving, vision changes and other symptoms, and can lead to permanent damage.

There is currently no cure for MS, Mayo Clinic reports, but treatment is available to manage symptoms and modify the course of the disease.

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Natural Ozempic? 6 GLP-1 Foods That Work Just Like the Shot

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Natural Ozempic? 6 GLP-1 Foods That Work Just Like the Shot


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Simple daily habit could help people with type 2 diabetes manage blood sugar

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Simple daily habit could help people with type 2 diabetes manage blood sugar

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Sitting next to a window may help people with type 2 diabetes control their insulin levels, according to new research.

The study, published in Cell Metabolism, found that exposure to natural light — even indoors next to a window — changes how the body processes glucose and uses energy.

People in Western societies spend 80% to 90% of their time under artificial lights, which are much dimmer and less dynamic than sunlight, the researchers noted. Natural daylight is a powerful cue for the body’s internal clock, also known as the circadian rhythm.

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The body’s internal clock influences many processes, including digestion, hormone release and metabolism, according to research. When it gets out of sync, it can worsen insulin resistance and blood sugar control, which are two of the main issues caused by type 2 diabetes.

Typical lighting in homes and offices is much dimmer and lacks the biological signals provided by natural daylight. (iStock)

To test the effects of daylight on blood sugar, scientists recruited 13 adults with type 2 diabetes. Each person spent two separate 4.5-day periods in a controlled office setting, according to a press release.

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In one period, they worked in front of large windows with natural daylight streaming in. In the other period, participants worked in the same room with the windows covered and were exposed only to typical indoor lighting.

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Daylight isn’t a replacement for medication or traditional management strategies like diet and exercise, the researchers noted.

Everyone ate similar meals, followed the same schedule and continued their usual diabetes medications in both conditions.

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While average blood sugar levels didn’t differ drastically between the two conditions, people spent more time in the healthy glucose range when they were exposed to natural daylight — their blood sugar fluctuated less and stayed within a desirable range for a greater portion of the day.

Participants who were exposed to daylight burned more fat and fewer carbohydrates, a metabolic pattern linked to better blood sugar regulation. (iStock)

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Exposure to natural light also affected metabolism. In daylight, participants burned more fat and fewer carbohydrates for energy.

Muscle biopsies and laboratory tests further showed that the genes responsible for the body’s cellular clocks were more synchronized under natural light conditions, the study revealed.

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Better alignment of these genes can improve nutrient processing and how cells respond to insulin, the researchers concluded.

Sitting near windows or spending more time outdoors could support diabetes management alongside standard treatments, researchers say. (iStock)

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However, daylight isn’t a replacement for medication or traditional management strategies like diet and exercise, according to the team.

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The study did have some limitations, including that the group of patients was small. The researchers cautioned that larger studies are needed to confirm these results and determine how much natural light exposure is optimal.

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“This study also highlights the often unnoticed impact of the built environment on our health, and raises further concerns about the prevalence of office environments with poor (natural) daylight access,” the researchers noted.

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