Thanksgiving marks the start of the holiday season—a time for family, gratitude, and celebration. But it can also bring challenges like overeating, stress, and lack of physical activity. While indulging in festive meals is part of the tradition, staying mindful of your health can ensure you truly enjoy the season without regret.
Do any of the following look familiar at Thanksgiving and the holiday season?
- Overindulgence from the abundance of sugary treats and carb-laden dishes like stuffing, pies, potatoes, and biscuits at holiday gatherings.
- Increased alcohol consumption from all the socializing, which leads to dehydration, sapping your B vitamins, and disrupted sleep patterns.
- Physical inactivity from long hours spent sitting at the dinner table or watching sports on the sofa.
- A rise in stress and anxiety levels due to social obligations, family dynamics, and holiday preparations.
However, Thanksgiving also provides opportunities to embrace health and happiness:
- Traditions such as family walks or football games encourage activity and foster a sense of fun and togetherness.
- Connection with loved ones during the holiday enhances emotional well-being and strengthens relationships.
- Feeling gratitude for joyful times, abundance, and the love of family and friends reduces stress and improves overall mood.
Tips for a Healthy Thanksgiving
- Move Regularly
Kickstart your day with a workout or participate in a local “Turkey Trot” event. After the meal, take a walk with family or play a casual game of football to stay active and energized. Try to avoid sitting for more than an hour at time.
- Practice “Pro-Active” Eating
Eat a light, healthy snack and drink a large glass of water before heading to your Thanksgiving feast to curb overindulgence. Focus on lean proteins, nuts, and vegetables. Avoid sweet foods and ultraprocessed foods.
- Focus On the Good Stuff
Incorporate a diverse range of vegetables into your meals, while leaving most of the starchy or sweet carbs on the table. Veggies provide essential fiber for your gut bugs, help you feel full more quickly, and provide energy as well as a plethora of antioxidants and other helpful plant nutrients. Remember to balance your proteins and don’t feel you need to skimp on your healthy fats. And let’s not forget: try to give those ultraprocessed foods a wide berth!
- Moderate Alcohol Consumption
Limit your intake of holiday spirits (the alcoholic type, not the other!). Instead, opt for, or alternate with, sparkling water or a juice spritzer to stay hydrated and maintain balance.
- Sleep Well
Prioritize sleep to keep your immune system strong and reduce stress. Proper rest (6-7 hours a night) also helps control cravings for sugary, high-calorie foods. Avoid eating within 2 hours of bedtime.
- Stay Present
Savor the moment, relish in friends and family, and enjoy meals mindfully, savoring every bite. Avoid eating as a way to manage holiday stress, and check in with your rational self before reaching for seconds.
- Get Outside
Embrace cooler temperatures with outdoor activities. Exposure to fresh air and sunlight can boost your mood and support emotional wellbeing. Being in Nature is grounding, connecting, and helps you stay in the present moment.
- Manage Stress
Set aside time for self-care. A quiet moment to breathe, meditate, or simply relax can make a big difference during this busy season.
Gratitude for Health and Happiness
Thanksgiving is a perfect time to celebrate health and connection. With these simple tips, you can enjoy all the joy of the season while maintaining balance and wellness.
Wishing you and your family a happy, healthy Thanksgiving!
