Prioritize Your Mental Health and Nutrition This Thanksgiving With These Tips
grateful It’s usually a wonderful day filled with family, friendship, and of course, delicious food. You may already be looking forward to seeing your loved ones and dreaming of creamy mashed potatoes and turkey goodness. But if that’s not you and you’re feeling anxious about the holidays, you’re not alone.
It’s understandable that you might be nervous about traveling or meeting relatives, and it’s understandable that you might be nervous about actually dining. For those trying to achieve certain health goals without a subscription, a day centered around food and alcohol can present significant challenges food culture. This year, instead of feeling guilty or anxious, try these five strategies for a healthier, less stressful Thanksgiving holiday.
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1. Avoid uncomfortable food comas
Ever wonder why you feel so lethargic and tired after Thanksgiving dinner? There are actually several reasons – and no, the turkeys are not to blame.
Tryptophan, a large amino acid known to cause drowsiness, is indeed present in turkey, but the connection is more complicated than it seems. Our blood already contains large amounts of tryptophan, which is converted in the brain to serotonin, the neurotransmitter that makes you feel tired. But the tryptophan content in turkey alone isn’t enough to make you drowsy. The effectiveness of tryptophan is doubled when your insulin is high. This means that high-glycemic index foods, such as starchy carbohydrates like potatoes, fillings, and sugary desserts, are the real culprits. If you just eat the turkey itself, you shouldn’t have any problems.
The digestive process itself may also be the culprit. There is a well-known myth that blood is diverted from the brain to the intestines after overeating, but this is not the case. instead, our gut hormones After eating a large meal, they secrete hormones such as melatonin and orexin, deliberately making us sleepy. Our gut also plays a role in activating the vagus nerve, putting us in a “rest and digest” state rather than “flight or fight” mode. Your body does this to protect you during digestion—it wants to digest food peacefully, rather than letting it sit in your intestines while you expend energy in an adrenaline-driven state.
There’s nothing wrong with taking a nap after a meal, but if you want to avoid feeling drowsy, prioritize turkey, vegetables, and carbs. low glycemic index Such as whole grains, sweet potatoes and brown rice. I’m not saying you have to give up your usual pile of mashed potatoes and gravy, but for the sake of food coma, you can pace yourself at dinner and enjoy the leftovers later.
2. Drink less alcohol
The holidays are often a time for heavy drinking, with people drinking more than usual. In one study, Americans admitted that they Drink 27% more More during the holidays than at other times of the year. The Wednesday before Thanksgiving Thursday is even aptly called “Blackout Wednesday” because many people drink heavily before leaving get off work.
While moderate drinking is completely normal, especially during the social nature of the holidays, drinking in small amounts does go a long way and it’s important to avoid seasonal binge drinking. this CDC definition of alcohol abuse Women drank four or more drinks on one occasion and men drank five or more drinks on one occasion.
Alcohol has a strong sedative effect. If you have more than one or two drinks, it can make you more drowsy and less active after dinner. add, Alcohol can ruin your sleep quality All night long. Although alcohol can help you relax and fall asleep, it disrupts your rest Once you fall asleep, you can easily wake up during the night.
To prevent drowsiness, poor sleep quality, or a painful hangover, limit the amount of alcohol you drink. If you plan to have a drink or two with your holiday meal, try to drink it slowly and drink at least a large glass of water between drinks. It will slow you down, and water is one of the best energy drinks. Plus, if you do drink too much water, the extra water will help relieve headaches the next day.
Try to slow down your drinking.
3. Eat mindfully
Thanksgiving dinner is a prime time for food culture to show its ugly side, so it can be hard to keep up with people. your Own your own personal health goals without limitations or guilt. Ideally, you can pace yourself and eat as much as you want, while also remembering that the food doesn’t disappear and you can eat more later.
This is easier said than done, but there are some effective strategies that can help. One strategy is to eat mindfully. Eat mindfully Can help you stay focused while eating, allowing you to feel all the sensations of food and notice when you start to feel full. By remaining aware while eating, you can enjoy delicious food until you’re satisfied without feeling overly full or uncomfortable afterwards.
You can also try eating more slowly than usual or putting your fork down between bites. If you tend to have more food on your plate than you can actually eat, try eating less on your first buffet so you can taste everything, then go back for more if you feel you need it . On the other hand, if you’re tempted to reduce portion sizes out of fear, allow yourself to go back for a few seconds or even thirds until you’re truly satisfied.
4. Fight stress
Millions of people are expected to travel over the Thanksgiving holiday. between traffic, expensive air ticketssleeping in a strange bed without the comforts of your own home, and going out to celebrate the holidays can be stressful.
If road rage or long TSA lines aren’t enough to scare you anxiety Even for the best of us, spending time with family members, especially those who may be associated with unpleasant memories, can be exhausting. All this stress can build up and it can be difficult to deal with once you’re in this situation.
A tool you can always pull out of your back pocket when you have a problem Travel and family stress It’s the power of saying no. Put yourself first and don’t be afraid to say no when you reach your limit. No, I can’t attend three Thanksgiving parties in one night. No, I can’t drive two hours to pick up my in-laws from the airport. No, I don’t want to share a room with four of my cousins ​​– I’ll stay in a hotel.
Other proven and effective strategies for managing stress and anxiety are spending time in nature, meditation, exercise And get enough sleep. If you’re feeling all these calming vibes before gathering with your family, you can manage your stress Good enough that it won’t cause huge damage to your mental health.
Traveling during the holidays is very stressful and tiring.
5. Move your body
You haven’t seen your extended family in months, you want to get together, the football game is on, and it’s cold outside—there are a million reasons not to prioritize physical activity during the holidays. However, exercising for a few minutes each day is very important for your overall physical and mental health.
If you can, aim for 30 minutes Create an activity before guests arrive, or suggest the family take a walk in the neighborhood after dinner. Elevating your heart rate, even for a few minutes, after a hearty Thanksgiving meal has many benefits, including boosting energy, aiding digestion and balancing blood sugar levels.
If you really can’t find the time to exercise, try doing chores that put you on your feet. Sweep the floor, put away the dishes, clear the table – anything will do get up and take action.
Taking a leisurely walk after a heavy meal can aid digestion.
Whatever you do, enjoy your Thanksgiving and don’t be too hard on yourself for overindulging. If you wish, you can enjoy your favorite dessert and enjoy it for as many seconds as you like. Remember, food is to be enjoyed, and Thanksgiving is certainly a day to give thanks for food and friendship.
Don’t feel guilty about giving up any restrictions related to fitness or healthy eating. One day cannot—and should not—change the way you feel about yourself. Enjoy your meal and enjoy your vacation to the best of your ability.
To learn more, explore How much water do you need to stay hydrated and Four Ways to Get Rid of Anxious Chest Pain.
Caroline Roberts contributed to this story.
