Fox News’ Health newsletter brings you stories on the latest developments in health care, wellness, diseases, mental health and more.

TOP 3:

– Thanksgiving on Ozempic: Experts give tips on how to enjoy dinner with a smaller appetite

– Doctors share 6 ways to prevent getting sick during holiday gatherings

– Tips to control emotional eating during stressful times

MORE IN HEALTH

OFF THE TABLE – Here are the foods you should avoid on Thanksgiving if you have heart disease. Continue reading…

GIVING THANKS – Expressing gratitude can make you happier and healthier, according to experts. Continue reading…

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The time of day you sit down for Thanksgiving dinner could have a wider effect on your health.

The timing of the meal can make “all the difference for your digestion,” Los Angeles-based registered dietitian nutritionist Ilana Muhlstein told Fox News Digital.

Somewhere between 3:30 and 5:00 p.m. is the “sweet spot,” she said.

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“If the meal is too early, say 2 p.m., people tend to linger around the table for hours, leading to multiple helpings of each course just to pass the time,” she noted.

“On the other hand, eating too late — like 5:30 p.m. or later — can backfire if people skip meals throughout the day.” 

Waiting until later to eat often results in “overeating at dinner, feeling uncomfortably stuffed and struggling with digestion or regret,” Muhlstein cautioned.

The expert suggests limiting the time you are eating to no more than two hours — and that includes any appetizers or charcuterie.

“Enjoy your Thanksgiving dinner mindfully, savoring each bite and listening to your body’s cues.”

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“If you start with cheese, crackers, chips, dips and wine right away, your eating window can stretch to three or four hours, making it more likely that you’ll overindulge,” she said.

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“Instead, try focusing on drinking water or a seasonal tea, like pumpkin or cinnamon, for the first hour of mingling — then go right into the main course,” Muhlstein suggested.

“This way, you’ll have plenty of time to enjoy a substantial Thanksgiving meal and dessert without overdoing it.”

Experts suggest eating a balanced meal before Thanksgiving dinner to prevent overeating later. (iStock)

Jessica Sepel, clinical nutritionist and founder of JSHealth Vitamins, told Fox News Digital in a separate conversation that the timing is less important than how you approach the meal itself.

Sepel, who is also based in Los Angeles, does suggest eating the main meal before 9:00 p.m., which will allow the body to “digest properly before winding down for the night.”

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Beyond timing, Sepel recommends a few more options to support good digestion and overall well-being on Thanksgiving.

This includes sipping fennel or ginger tea before or after the meal to support digestion.

“These herbs are fantastic for easing bloating and helping your system process a heavier meal,” she said.

“Nourishment is about balance, and there’s room to enjoy the festivities without compromising your well-being,” a nutritionist said. (iStock)

The expert also suggests balancing meals throughout the day to ensure adequate protein and nourishment and to prevent overeating.

“Enjoy your Thanksgiving dinner mindfully, savoring each bite and listening to your body’s cues,” she advised.

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“Nourishment is about balance, and there’s room to enjoy the festivities without compromising your well-being.”

Feeling over-stuffed?

It’s easy to overeat on Thanksgiving when there is a plethora of delicious food.

Eating too much at once and not allowing for proper digestion can “overwhelm our system, leading to bloating, indigestion or even fatigue,” according to Jamie Maitland, certified holistic nutritionist, author of “21-Day Reset Cookbook” and founder of The Office Health.

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“A big holiday meal can be rich in fats, carbs, sugar and protein — and while that’s all delicious, it’s important to give your body the space to process everything,” she told Fox News Digital.

Florida-based Maitland — who recommends eating between 1:00 p.m. and 3:00 p.m. for the digestive system to function at its best — offered a few additional tips for aiding digestion.

Experts recommend slowing down and chewing each bite thoroughly to help digestion. (iStock)

“One tip is to slow down — savor each bite, rather than eating like it’s your last meal,” she advised. 

“Chewing thoroughly not only helps with digestion, but also gives your body time to signal when it’s full, so you don’t overeat.”

“It’s important to give your body the space to process everything.”

Maitland also recommends drinking water throughout the day to support the breakdown of food and to prevent bloating.

Another way to support digestion is to incorporate movement after the meal, which could be as simple as taking a walk or playing a family game, she added.

“Movement helps stimulate the digestive system and keeps things moving, so you can avoid the ‘food coma’ feeling,” Maitland said.

“It doesn’t have to be a structured workout — get creative and don’t underestimate the power of a little stroll.”

For the more than 15 million U.S. adults who are currently taking Ozempic or another GLP-1 drug for diabetes or weight loss, Thanksgiving may look a little different than it did prior to starting the medication.

GLP-1 (glucagon-like peptide-1) medications reduce appetite by sending signals of fullness to the brain and slowing down emptying of the stomach.

Common side effects include nausea, constipation and reflux.

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“The rate at which the stomach is purged of food (and acid) is slowed significantly, almost to the point of backup,” Dr. Brett Osborn, a Florida neurologist and longevity expert, told Fox News Digital.

“Essentially, they are ‘injectable fullness’ – and sometimes to a fault.”

Osborn often prescribes GLP-1s to his patients as an effective way to treat obesity and type 2 diabetes, but he acknowledged the digestive side effects, recommending that people pay extra attention to the size and macronutrient content of meals.

“With some planning and strategies, you can enjoy the holiday without compromising your health goals.”

“Navigating Thanksgiving while on GLP-1 medications can be a bit different, but with some planning and strategies, you can enjoy the holiday without compromising your health goals,” Dr. Britta Reierson, a family physician and medical director at knownwell in Minneapolis, Minnesota, told Fox News Digital.

The doctors offered the following tips for the upcoming holiday.

Choose foods wisely

“If your appetite is reduced due to GLP-1 medications like Ozempic, focus on smaller portions of nutrient-dense foods,” Osborn said. 

“Prioritize lean protein, non-starchy vegetables and fiber-rich sides to meet your nutritional needs without overloading your digestive system.”

“If your appetite is reduced due to GLP-1 medications like Ozempic, focus on smaller portions of nutrient-dense foods,” a doctor advised. (iStock)

Reierson agreed that lean protein and veggies should be the main components of the meal. “Turkey, roasted vegetables and salads are great options,” she said.

It’s wise to limit high-fat, sugary foods, Reierson added.

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“You can still enjoy these foods in moderation, but keep the portion sizes small to minimize any gastrointestinal discomfort,” she said. 

“Also avoid fried foods, as they can be harder to digest and may cause or worsen nausea.”

Look for smart swaps

Osborn recommended incorporating healthier versions of traditional foods whenever possible. 

“For example, choose roasted vegetables instead of buttery casseroles or opt for turkey breast without gravy to reduce unnecessary fat,” he suggested.

Experts recommend choosing healthier versions of traditional foods whenever possible.  (iStock)

“Remember, fat slows gastric emptying – it’s why you feel full when you eat a fatty meal.”

When taking GLP-1 medications, gastric emptying is already slowed, Osborn noted, which means too much fat ingested in one sitting will cause nausea and potential vomiting.

Opt for smaller portions

The experts recommended doling out smaller portions of favorite dishes.  

“You can enjoy traditional Thanksgiving dishes, but in much smaller quantities,” Osborn said. “Focus on a few bites of high-calorie dishes rather than full servings.”

Reierson agreed, adding, “You can still enjoy all the variety and bounty of the meal without overeating.”

“Listen to your body, and don’t feel pressured to eat a whole plate if you’re not hungry.”

Eat mindfully

Overindulging while on GLP-1 medications can lead to nausea or discomfort, Osborn warned.

“Listen to your body, and don’t feel pressured to eat a whole plate if you’re not hungry,” he said. “It’s OK to take small bites, chew slowly and savor the flavors.” 

“You can still enjoy all the variety and bounty of the meal without overeating,” an expert said. (iStock)

As these medications will help you feel full sooner, it’s important to pay close attention to your body’s signals, he noted. 

“Remember, there is a delay between eating and one’s perception of satiety,” Osborn said. “And this can hit you like a tidal wave if you’re not careful.”

He added, “Stop eating as soon as you feel satisfied, not stuffed.”

Plan for leftovers

If you can’t clear your plate in one sitting, simply pack it up and take it home. 

“You can enjoy your favorite holiday dishes over several days, so there is no need to overeat during the meal,” Reierson noted.

Stay hydrated

Hydration is important for everyone, but particularly those on GLP-1 medications.

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Since “GLP-1 medications can slow gastric emptying, dehydration can worsen side effects. Drink water throughout the day and shortly after your meals.”

Don’t skip meals

“Avoid the temptation to skip meals earlier in the day to ‘save up’ for the big meal,” Reierson advised.  

“This will often backfire and can lead to overeating and discomfort.”

Keep it simple and polite

If someone comments on your small portion size, Osborn recommended keeping it “simple and polite.”

You shouldn’t feel obligated to explain your medication unless you’re comfortable doing so, doctors said.  (iStock)

“You could say, ‘I’m not as hungry today, but everything looks amazing,’ or ‘I’m focusing on smaller portions, as big meals make me feel lousy,’” he suggested. 

You shouldn’t feel obligated to explain your medication unless you’re comfortable doing so, the doctor added. 

“So many people are on GLP-1 agonists nowadays that it has become more widely accepted.”

Don’t be afraid to communicate openly, Reierson said. 

If you can’t clear your plate in one sitting, simply pack it up and take it home, experts advised. (iStock)

“Explain that you are on a medication that affects your appetite,” she said.   

“If you are not comfortable sharing, it may work well to simply deflect with positivity that you are focusing on healthier eating habits or you aren’t very hungry.”

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Overall, said Reierson, the important thing is to keep it simple.

“With a bit of mindfulness, you can enjoy Thanksgiving without the side effects.”