Thanksgiving Day Wellness Tips

by Jim Carpentier, CSCS, CNC

Whether hosting or traveling; watching the annual Thanksgiving Parade in person or on television; viewing football games; and of course, preparing and/or savoring the bountiful holiday foods, and camaraderie with family, relatives, friends or neighbors, Thanksgiving Day is a flurry of activity from morning to night. Follow these tips to stay physically and mentally well throughout the holiday while enjoying all the day has to offer:

Manage Stress

If traveling, leave early and allow extra time for your Thanksgiving Day destination – whether by car (in case of holiday traffic), or delays at airports, train or bus stations.

If hosting or bringing food to someone’s home, prepare foods – especially the side dishes (i.e., appetizers and desserts) the day or days before the holiday in advance if possible, and refrigerate or freeze – rather than rushing and trying to cook or bake everything Thanksgiving Day, and getting stressed.

Smart Dining Strategies

Thanksgiving Day fare generally provides various nutritious options, and not-so-healthy ones, too. Be a wise consumer at the holiday table!

• Be hydrated before the dinner starts. Drinking adequate amounts of water during the hours before mealtime keeps you energized, and also somewhat full so you’re less likely to overeat.
• Eating more veggies and fruits (which are also water-based) and high in fiber also keep you full – besides containing wellness-boosting antioxidants and anti-inflammatory compounds preventing illness.
• Enjoy protein-rich turkey and/or other protein choices such as cheese, beans, and nuts to support muscle tissue and growth.
• Ensure you have a pre-dinner snack so you’re not starving. Often, holiday celebrants try to save their appetites several hours prior to eating – resulting in overeating and digestion woes.
• Avoid overloading your plate. Keep portions small. Nutritionists recommend that most of your plate is plant-based (e.g. string beans, mashed potatoes, yam, cranberries) and, of course, turkey slices the rest of the plate.
• If appetizers are served, carrot and celery sticks, cheese, olives, and whole grain crackers are healthy options rather than cold-cuts.
• Limit alcohol intake, which not only poses health risks, but also safety if you’re driving home. Healthier beverages include water and apple cider with your meal.
• Consume healthier desserts like the traditional pumpkin and apple pies (except for the added sugar) that are packed with antioxidants. Pumpkin contains immune-boosting vitamins A and E, and spices such as cinnamon which are anti-inflammatory. Apples contain fiber and the flavonoid quercetin benefiting heart health.

Avoid Post-Thanksgiving Meal Sluggishness

You may have heard that turkey, with its amino acid sleep-inducing tryptophan, is the main reason people become lethargic after the Thanksgiving meal. Not so, according to University of North Carolina-Charlotte Assistant Professor of Nursing Christopher Smith, Ph.D., RN, who says the tryptophan in turkey does not make you sleepy. Smith cites other contributors of post-Thanksgiving meal sleepiness: overeating, mass consumption of carbohydrates (e.g. rolls, mashed potatoes, candied yams, stuffing, desserts), and alcoholic beverages.

Get moving! It’s easy to become a “couch potato” during Thanksgiving Day from prolonged sitting at the dinner table, and then sitting watching football games after the meal. Instead, walk around for several minutes after eating either indoors or outdoors (weather permitting), which helps digestion, enhances energy, and helps prevent sluggishness.

Jim Carpentier is a health and fitness writer and author (“Follow 4 Ws to Wellness,” 2024, Dorrance Publishing), a Certified Strength and Conditioning Specialist (National Strength and Conditioning Association), and a Certified Nutritional Consultant (American Association of Nutritional Consultants). He can be contacted at [email protected].