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Be Well & Good: Lifestyle Medicine

Tips for a balanced, healthy, & mindful Thanksgiving........

Published 4 months ago • 2 min read

Thanksgiving is a time for gratitude, connection, and celebration, but it can also bring challenges in terms of lifestyle choices. Here are some lifestyle behavior checks you can consider before and during the holiday to help you stay balanced, healthy, and mindful:

1. Food Choices and Moderation

  • Pre-Meal Strategy: Eat a light, nutritious breakfast to avoid overeating during the big meal. Drink water before the meal to help manage hunger.
  • Mindful Eating: Focus on portion control by using smaller plates and listening to your body's hunger cues. Avoid overeating just because food is abundant.
  • Balanced Plate: Aim for a variety of foods—vegetables, lean protein (like turkey), and whole grains. Limit sugary sides and desserts.
  • Try Healthier Versions: Opt for lighter recipes or alternatives (like roasted veggies instead of casseroles with heavy sauces, or fruit for dessert instead of sugary pies).

2. Physical Activity

  • Pre-Meal Walk or Exercise: Consider a family walk, yoga session, or a fun game (like football or frisbee) before or after the meal to stay active and aid digestion.
  • Stretching or Light Movement: If sitting for long periods at the table, take breaks to stretch your legs or do simple movements to avoid stiffness or sluggishness.
  • Post-Meal Activity: Don’t just sit back and relax after the meal. Engage in a physical activity, even if it's just a walk to keep your metabolism active.

3. Sleep and Rest

  • Sleep Well: Try to avoid overindulging in caffeine or alcohol that might disrupt your sleep. Getting adequate rest is important to avoid feeling sluggish during and after the holiday.
  • Avoid Post-Meal Naps: While tempting, naps immediately after large meals can disrupt your digestion. Instead, opt for a light activity or some quiet time if you're feeling tired.

4. Mental Well-being and Gratitude

  • Practice Gratitude: Take time before or during the meal to reflect on what you are thankful for. This can help shift your focus from excess food to appreciating the moment.
  • Stay Present: Focus on enjoying the company and conversation. Limit distractions like excessive phone use or mindlessly snacking.
  • Manage Stress: Holidays can bring a lot of stress. Practice deep breathing, meditation, or mindfulness to stay grounded during potentially chaotic moments.

5. Social and Emotional Health

  • Set Boundaries: If you're attending a gathering that may be stressful or involve complicated dynamics, set boundaries that protect your emotional well-being.
  • Manage Expectations: Remember that not everything has to be perfect—focus on connection rather than perfection, whether in food, decor, or interactions.
  • Practice Active Listening: Focus on engaging with others by actively listening rather than just talking. It can strengthen relationships and make the event more enjoyable.

6. Alcohol Consumption

  • Limit Alcohol Intake: Thanksgiving often includes wine, cocktails, or other alcoholic beverages. Set a limit beforehand to avoid overindulgence and to maintain clear-headedness.
  • Hydrate: Alternate alcoholic drinks with water to stay hydrated and reduce the effects of alcohol.

7. Time Management

  • Schedule Breaks: If you’re hosting or helping with meal prep, make sure to take breaks to avoid exhaustion. This allows you to be more present and engaged with guests.
  • Limit Overcommitting: Don't overwhelm yourself with too many social obligations. It’s okay to say no to additional invitations or events if you need downtime.

By checking in with yourself before and during Thanksgiving, you can create a more balanced, enjoyable, and healthy holiday experience.

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With Gratitude,

Be Well & Good,

Dr. Kris

Be Well & Good: Lifestyle Medicine

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