Thanksgiving Recovery

Thanksgiving will soon be upon us for those who celebrate, which means friends, family, and FOOD!

For most of us, this holiday is synonymous with rich dishes and purposeful overeating. Isn’t it kind of freeing to have a day where we allow ourselves to eat with abandon? Unfortunately this day also reminds us WHY we don’t usually eat this way, as it can result in bloating, lethargy, and digestive issues. 

Whether you’re looking to recover from Thanksgiving Day, or any day you’ve overindulged, this guide will help get your digestive system back on track and restore energy. 

Plan

Before Turkey Day arrives, think about what you’d like to do ahead of time so you’re ready to go. In addition to buying some things at the grocery store so you’re prepared, schedule your activities for the day after. 

When you sit down at your Thanksgiving meal, a few tips to avoid overeating in the first place:

• Eat slowly & mindfully. Chew each bite, truly savoring the taste. 
• Drink alcohol moderately leading up to the meal. The less inhibitions we have, the more we eat. Alcohol also lowers blood sugar, causing you to crave carbs.
• Stop eating when you’re 80% full. I try to get up to use the restroom during a meal because movement helps me evaluate my level of satiety. 
• Load your plate once, and don’t go back for seconds. I know. Soooo hard!
• Feel free to skip the Clean Plate Club
• DO eat a healthy breakfast and lunch before Thanksgiving dinner. Skipping meals doesn’t “make extra room” for later, and it will lower your blood sugar = bad decisions. 
• Start a new tradition of a family walk after your meal. A leisurely walk helps stimulate digestion.  

And if none of that works…

Move

One of the best things you can do the day after splurging on food and/or alcohol is to get moving. Exercise brings our blood sugar level into balance. Don’t feel like you need to run a marathon or spend 3 hours at the gym lifting weights; it’s not about trying to burn an equal amount of calories that you ate. Going for a walk in the fresh air (or through the mall, for those of you who can’t pass up the Black Friday shopping deals), is enough to reap the benefits of exercise. 

You may also consider detox yoga. There are certain yoga moves and positions that aid in digestion, like twisting. I adore Yoga with Adriene, and she has several detox videos. One option is Yoga Wash – Detox Flow, and a longer version is Detox and Reset. 

Eat

Probably the last thing you want to think about is eating more food when you’re feeling full and bloated, but there are foods that can help you feel better! The day after Thanksgiving, I’m sure to include the following throughout the day:

• Warm lemon water with apple cider vinegar
• Fresh leafy greens
• Greek yogurt
• Berries
• Green Tea or Ginger Tea
• Soups & Smoothies
• Water

In general, soups and smoothies are easier on your digestive system because there’s less to break down–a lot of the hard work has already been done. The foods on this list help balance blood sugar and eliminate toxins, along with providing essential vitamins and nutrients. Ginger is famously helpful with digestive issues, and you may even want to plan for a cup of ginger tea immediately following the big meal! 

Of course, drink lots of water. In my opinion this is the easiest way to flush out your system and bring energy back to a tired body. 

Treat

Book yourself an appointment at a spa for Black Friday and you won’t regret it! Did you know a massage has real health benefits, and is not just a self-indulgent splurge? Massage itself is not detoxifying, but it aids the systems that do the heavy lifting to clear your body. It stimulates the circulatory and lymphatic systems, and also heats the body, which all help your organs do their natural detoxifying. 

Having a sauna session can also have feel-good benefits, helping you sweat out toxins. Pair it with a cold plunge, and you’ll boost your circulatory system even more. I go into more detail about hot-cold contrast therapy in my post about boosting your immune system here. 

If a day at the spa is not realistic, not to worry! You can do a contrast shower at home. Take an epsom salt bath, which draws out toxins and eases sore muscles and joints. Trade massages with a friend or family member. Most importantly, relax!

Enjoy

Ultimately, remember to allow yourself to indulge guilt-free and enjoy! You do not have to “earn” your Thanksgiving meal, and you definitely should not beat yourself up for having a big meal (or two or three!) 

What’s actually important: Spending time laughing and connecting with loved ones will nourish your heart and soul. This is just as essential to good health as nutrition or exercise, if not moreso. Further, in keeping with the spirit of the holiday, focus on all the things you are thankful for, rather than worrying about what you’re eating. Having a grateful attitude cultivates happiness and joy!

I wish you all a Happy Thanksgiving filled with food, laughter, and gratitude!

~Nicole