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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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Man with stomach pain

“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. 

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Thanksgiving turkey

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.

Thanksgiving dinner

“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.

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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.”

Pouring water

“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.

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“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.”

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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.

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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.”

People having Thanksgiving dinner

“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.

Family walking

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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WeightWatchers Update Lets You Eat Unlimited Potatoes & Still Lose Weight

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WeightWatchers Update Lets You Eat Unlimited Potatoes & Still Lose Weight


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Brain bleed sent Jamie Foxx into a stroke — what to know about the dangerous condition

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Brain bleed sent Jamie Foxx into a stroke — what to know about the dangerous condition

Actor and Grammy winner Jamie Foxx opened up about a medical emergency that was nearly fatal.

In his Netflix comedy special, “Jamie Foxx: What Had Happened Was,” Foxx revealed that he suffered a brain bleed in April 2023 that put him into a coma for several weeks.

“I was fighting for my life,” Foxx said. “April 11, I was having a bad headache, and I asked my boy for an aspirin … before I could get the aspirin … I went out. I don’t remember 20 days.”

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Foxx received surgery to respond to the brain bleed that led to a stroke. 

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Foxx’s doctor at Piedmont Hospital reportedly declared, “If I don’t go in his head right now, we’re going to lose him.”

“I was fighting for my life,” Foxx said in his Netflix special as he recalled suffering from a brain bleed. (Karwai Tang)

“On May 4, I woke up. When I woke up, I found myself in a wheelchair. I couldn’t walk,” Foxx went on.

In time, and with the help of his family and faith, Foxx slowly recovered in what he considered to be a “miracle.”

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Three months after he privately battled his “medical complication,” the actor spoke out about the matter in a video he posted to Instagram, in which he admitted he went to “hell and back.”

What is a brain bleed?

Foxx’s experience was no joke, according to Dr. Paul Saphier, M.D., a neurosurgeon and founder of Coaxial Neurosurgical Specialists in New Jersey.

In a conversation with Fox News Digital, Saphier shared the dangers of brain bleeds, or hemorrhagic stroke, which account for 10% to 15% of all strokes.

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The condition affects approximately 70,000 to 80,000 U.S. patients per year.

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A brain bleed causes blood to pool between the brain and skull, which prevents oxygen from reaching the brain, according to Cleveland Clinic.

hemorrhagic stroke illustration

A brain bleed, or hemorrhagic stroke, can occur for a variety of reasons and can be deadly.  (iStock)

The first symptom of a brain bleed is a sudden, severe headache, but can also include nausea and vomiting, confusion, dizziness, slurred speech, sleepiness and lack of energy.

Some potential causes of a brain bleed include head trauma, blood clots, a weak spot in a blood vessel, a brain tumor and other abnormal occurrences, per Cleveland Clinic.

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They can also occur due to issues related to high blood pressure, high cholesterol, diabetes, smoking, alcohol abuse and age, Saphier stated.

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“These bleeds can also be related to blood vessel issues, such as brain aneurysms and vascular malformations,” he added.

Man with hangover

The first symptom of a brain bleed is typically a sudden, severe headache, experts say. (iStock)

As brain bleeds and heart health go hand in hand, Saphier promotes heart-healthy living as a way to decrease risk.

“For patients with a strong family history of intracranial hemorrhages, the American Heart [Association] and American Stroke Association recommend screening for brain aneurysms and vascular malformations for early detection and prevention,” the doctor noted.

Quick treatment is essential

Nearly 45% of patients with a “spontaneous intracerebral hemorrhage,” or brain bleeding, do not survive, according to Saphier.

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About two-thirds of these survivors reportedly do not return to their “pre-hemorrhagic stroke baseline.”

If a brain bleed is not treated quickly, it can lead to permanent damage, including memory loss, difficulty swallowing and speaking, coordination challenges, numbness or weakness in body parts, vision loss, and emotional changes, Cleveland Clinic states.

Doctor Pointing At Desktop Computer Monitor With CT Scan Of Patient's brain

“Any type of lifestyle activities that are considered heart-healthy are also healthy for the brain and its blood vessels,” a doctor noted. (iStock)

To reduce the risk of brain bleeding, Cleveland Clinic recommends managing blood pressure, lowering cholesterol levels, maintaining a healthy weight, limiting alcohol consumption, stopping smoking, eating a balanced diet and exercising regularly.

“A general principle that I tell my patients is that any type of lifestyle activities that are considered heart-healthy are also healthy for the brain and its blood vessels,” Saphier advised. 

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“If someone does have a strong family history of brain aneurysms, or [intracranial] hemorrhages, they should discuss [it] with a primary care doctor, as they may be a candidate for brain aneurysm screening and prevention,” he added.

Fox News Digital’s Stephanie Giang-Paunon contributed to this report.

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Deadly virus samples went missing from lab in ‘major biosecurity breach,’ say authorities

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Deadly virus samples went missing from lab in ‘major biosecurity breach,’ say authorities

Hundreds of deadly virus samples are missing from a laboratory in Australia, the Queensland government announced on Monday.

The government has instructed Queensland Health — Australia’s public health department — to launch an investigation into what’s being described as a “major historical breach of biosecurity protocols,” according to the online media statement.

It was reported that 323 vials of multiple infectious viruses — including Hendra virus, Lyssavirus and Hantavirus — went missing from Queensland’s Public Health Virology Laboratory in August 2023.

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Hantavirus is a family of viruses that can lead to serious illness and death, according to the Centers for Disease Control and Prevention, while Lyssavirus is a group of viruses that can cause rabies.

Hundreds of deadly virus samples are missing from a laboratory in Australia, the Queensland government announced. (iStock)

The lab where the samples went missing provides “diagnostic services, surveillance and research for viruses and mosquito and tick-borne pathogens of medical importance,” the release stated.  

It is not known whether the infectious samples were stolen or destroyed, the statement said, and there is “no evidence of risk to the community.”

The government has launched a “Part 9 investigation.”

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“With such a serious breach of biosecurity protocols and infectious virus samples potentially missing, Queensland Health must investigate what occurred and how to prevent it from happening again,” Minister Timothy Nicholls said in the release.

“The Part 9 investigation will ensure nothing has been overlooked in responding to this incident and examine the current policies and procedures in operation today at the laboratory.”

“This investigation will also consider regulatory compliance and staff conduct.”

Rabies virus

The Lyssavirus family contains the rabies virus, which is almost universally fatal in humans if they do not receive treatment in time. (iStock)

Nicholls added that Queensland Health has taken “proactive measures,” including retraining staff on required regulations and conducting audits to ensure correct storage of materials.

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Sam Scarpino, PhD, director of AI and life sciences at Northeastern University in Boston, confirmed that the situation in Australia amounts to a “critical biosecurity lapse.” 

“Given the limited ability for any of these pathogens to transmit from person to person, the risk of an epidemic is very low.”

“The pathogens reported missing are all high-consequence and could pose a threat to the public,” he told Fox News Digital. 

The three pathogens can have very high fatality rates in humans, Scarpino said, but they do not transmit readily from person to person. 

Hendra virus

Hendra is a zoonotic (animal-to-human) virus that has only been found in Australia.  (iStock)

“Some hantaviruses have case fatality rates of up to 15%, or over 100 times more lethal than COVID-19, while others are more similar to COVID-19 in terms of severity,” he said. 

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There is also a high risk to animals and livestock from all three pathogens, he added. 

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The Lyssavirus family contains the rabies virus, which is almost universally fatal in humans if they do not receive treatment in time, the expert noted. 

“Given the limited ability for any of these pathogens to transmit from person to person, the risk of an epidemic is very low,” Scarpino said. 

Lab testing

“It’s clear that we need quite a bit more investment and transparency related to pathogen biosecurity,” one expert said. (iStock)

“However, Hendra virus — along with certain members of the Hantavirus and Lyssavirus family — can be very severe in humans and animals.”

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Chief Health Officer Dr. John Gerrard reiterated in the media statement that there is no evidence of public risk.

“It’s important to note that virus samples would degrade very rapidly outside a low temperature freezer and become non-infectious,” he said.

“It’s very unlikely that samples were discarded in general waste, as this would be completely outside routine laboratory practice.”

Hantavirus

Hantavirus is a family of viruses that can lead to serious illness and death, according to the Centers for Disease Control and Prevention. (iStock)

There have been no human cases of Hendra or Lyssavirus in Queensland over the past five years, Gerrard noted, and no confirmed Hantavirus infections “ever in Australia.” 

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Despite the low risk, Scarpino said, “It’s important to understand where these samples ended up, to confirm that there is no longer a risk of exposure.”

“While I applaud the Australian government for taking this seriously, it’s unacceptable that it took over a year for news of the breach to be made public.”

“The pathogens reported missing are all high-consequence.”

There have been similarly high-profile biosecurity lapses in the U.S., Scarpino noted.

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“It’s clear that we need quite a bit more investment and transparency related to pathogen biosecurity,” he added.

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Fox News Digital reached out to the Queensland government requesting further comment.

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