Experts suggest 9 crucial health actions for Thanksgiving.

The choices made on Thanksgiving day can influence one's overall health, despite the holiday's simple focus on cooking, eating, and expressing gratitude.

The holiday can have a significant impact on both physical and mental well-being, with various factors such as food choices and stress levels coming into play.

Thanksgiving can be a healthy holiday with the advice of several wellness experts who shared their top tips.

1. Start the day with gratitude

According to Amy Morin, a Florida-based psychotherapist and author of "13 Things Mentally Strong People Don't Do," Thanksgiving is the ideal time to contemplate the positive aspects of your life.

Begin your day by listing three things you appreciate, such as the support of loved ones, good health, or a small pleasure like your favorite coffee.

Pausing to reflect on what you're truly thankful for in a peaceful setting can establish a positive outlook for the day, as Morin advised on Planet Chronicle Digital.

"Additionally, it can enhance your happiness, strengthen your relationships, and provide a mental strength boost that you'll likely require throughout the day."

2. Don’t skip breakfast

Experts advise against skipping the meal before Thanksgiving as it is not beneficial to "make room" for the main event.

Consuming fewer meals during the day can make you feel extremely hungry when you finally eat, which can lead to overeating and overindulgence, according to Shelley Balls, a registered dietitian nutritionist at Consumer Health Digest in Wyoming.

"The feeling of sluggishness, pain, and misery that often follows this is due to eating faster without paying attention to your fullness signals."

She suggests consuming a well-rounded breakfast to maintain satisfaction throughout the day.

"At Thanksgiving, you'll have greater control over your food choices."

3. Choose foods wisely

Some Thanksgiving table options are superior to others.

Dr. Michael Schopis, a New York gastroenterologist, advised consuming a variety of foods (tradition), but to be mindful of the charcuterie board and reduce the butter, cream, and fats when going for seconds.

The doctor advised against consuming pre-processed foods, cured meats high in nitrates, simple carbohydrates, and trans fats, according to Planet Chronicle Digital.

Patients with certain functional disorders, such as irritable bowel syndrome, may experience bloating, gas, and pain due to difficulty digesting certain carbohydrates, he warned.

"Taking a moment to think about what you're truly grateful for can set a positive tone for the day."

High levels of nitrates can increase the risk of developing polyps and certain GI cancers, according to Schopis.

UT Southwestern's director of culinary medicine, Dr. Jaclyn Albin, advises beginning with a smaller portion and requesting additional servings if you're still hungry.

She proposed to Planet Chronicle Digital to divide the plate in half with fruits and veggies and maintain a balance between protein, fruits, fiber, and sweets.

"Adding variety to your meal will enhance it by savoring the different colors, flavors, and textures."

4. Practice mindful eating

Jennifer Wilcox, a Fay dietitian in Chicago, advised Planet Chronicle Digital to chew slowly, savor flavors, observe food's appearance and aroma, and engage in conversation with family and friends to slow down.

"Eating more slowly can enhance digestion and enable you to detect when you're full."

Eating quickly can lead to gas, bloating, and reflux because the stomach has to work harder to break down foods, according to Schopis.

5. Drink water with dinner

Ruby Oak Nutrition in Raleigh, North Carolina is owned by a registered dietitian named Christine Byrne.

Reducing alcohol intake will improve your overall well-being during and after meals, as advised by her to Planet Chronicle Digital.

"Since alcohol is a toxin, your body prioritizes breaking it down and removing it from your system, which causes other food to be put on hold during the digestion process."

Byrne stated that you could feel uncomfortable for hours after the meal.

"Stick to water while eating and alternate alcoholic beverages with non-alcoholic ones if possible."

6. Set boundaries

Family relationships during the holidays can be difficult due to differences in lifestyle, opinions, and values, which can create rifts that are hard to manage, as stated by Jillian Amodio, a licensed therapist and founder of Moms for Mental Health in Maryland.

Amodio advised setting boundaries for oneself when spending time with family during the holiday season.

"Be honest with yourself and make the decision that will benefit your mental health."

"Be honest with yourself and decide who you can spend time with to benefit your mental health."

It's best to steer clear of inflammatory topics in conversation, she advised.

Amodio advised speaking about shared experiences and reminiscing about fond memories.

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

Elizabeth Harris, a registered dietitian in Maryland, stated that Thanksgiving is only one day and guilt should not be considered a food group.

"Think about how you want to feel after your holiday meal and work backwards to make the best choices."

She acknowledged that it was not the end of the world if she missed the mark.

"You have another opportunity to make healthier choices at your next meal."

8. Make time to relax

Morin suggested carving out small moments to recharge amid the cooking, hosting, and socializing.

To cope with overwhelming feelings during a busy day, the psychotherapist recommends taking a few minutes to focus on deep breathing, meditation, or simply enjoying a moment of quiet reflection.

Planet Chronicle Digital reported that these small pockets of relaxation can provide the mental fortitude needed to endure the day, as stated by her.

9. Walk it off

After the Thanksgiving feast, it's crucial to go for a brief stroll, as per the consensus of experts.

Melissa Burdi, dean and vice president of the Purdue Global School of Nursing and a cardiac nurse in Illinois, pointed out that engaging in exercise and physical activity boosts the body's metabolic rate, enabling it to process nutrient-dense foods more efficiently.

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"The digestive tract is stimulated, preventing bloating or discomfort from heavy meals."

Movement after meals can help regulate blood sugar levels, especially when consuming high-calorie foods, according to Burdi.