Thanksgiving kickstarts the holiday season and is filled with family, friends and lots of your favorite foods. While some people may look forward to the holidays, others feel anxious and dread being surrounded by extended family members. This is common and you aren’t alone if you get more stressed out being around relatives.
In some cases, the foods you’re surrounded by on Thanksgiving may trigger certain feelings as well. A day centered on food and alcohol can present a challenge for those who are trying to reach certain wellness goals without subscribing to diet culture. Instead of feeling guilty or anxious, try these five strategies for a successful and less stressful Thanksgiving holiday.
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Ever wondered why you get so lethargic and tired after eating Thanksgiving dinner? There are actually a few reasons why — and no, turkey isn’t to blame.
Tryptophan, a large amino acid that is known to cause sleepiness, is indeed found in turkey, but this link is more complicated than it seems. We already have high amounts of tryptophan in the bloodstream, which is converted to serotonin, a neurotransmitter responsible for making you feel tired, in the brain. But the levels of tryptophan in turkey alone aren’t enough to make you drowsy. Tryptophan’s effect is multiplied when your insulin is higher. This means that foods with a high glycemic index such as starchy carbohydrates — like potatoes, stuffing and sugary desserts — are really the culprit. If you just eat turkey by itself, you shouldn’t run into any issues.
The digestion process itself can also be to blame. There’s a known myth that blood is diverted from the brain to the gut after overeating, but this actually isn’t true. Instead, our gut hormones are apt to secrete hormones like melatonin and orexin to intentionally make us sleepy after we eat a big meal. Our gut also plays a role in activating our vagus nerve, putting us in a state of “rest and digest” as opposed to the “flight or fight” mode. Your body does this to protect you during the digestion process. It wants to calmly digest food instead of having it sit in your gut as you expend energy in an adrenaline-fueled state.
There’s nothing wrong with taking a post-dinner nap, but if you want to avoid lethargy, prioritize eating turkey, vegetables and carbs with a low glycemic index, such as whole grains, sweet potatoes and brown rice. I’m not saying you have to forgo your usual pile of mashed potatoes and gravy, but for the sake of the food coma, you can always pace yourself during dinner and enjoy the leftovers later.
2. Go easy on the alcohol
The holiday season is often a boozy time and people drink much more than they usually do. In one study, Americans admit they drink 27% more during the holidays than the rest of the year. The Wednesday before Thanksgiving Thursday is even fittingly called “Blackout Wednesday” since many partake in heavy drinking before their day off from work.
While drinking moderate amounts of alcohol is perfectly normal, especially with the sociable nature of the holidays, a little does go a long way and it’s important to not fall into seasonal binge drinking. The CDC defines binge drinking as consuming four or more drinks during a single occasion for women, and five or more drinks during a single occasion for men.
Alcohol has a strong sedative effect. If you have more than one or two drinks, it’ll make you even drowsier after dinner and less active. Plus, alcohol can ruin your sleep quality throughout the night. While alcohol can help you relax and fall asleep, it disrupts your rest once you’ve fallen asleep, and you’re prone to wake up throughout the night.
To prevent lethargy, poor sleep quality or a painful hangover, moderate your alcohol intake. If you plan on enjoying a drink or two with your holiday meal, try to sip slowly and alternate servings of alcohol with at least one tall glass of water in between. It’ll slow your pace down, and water is one of the best energy drinks there is. Plus, the extra hydration will help with your headache the next day if you do happen to overindulge.
Other tried and true tactics for managing stress and anxiety are spending time in nature, meditation, exercise and getting enough sleep. If you load up on all of those calming vibes before gathering with family, you can manage your stress well enough so that it doesn’t take a huge toll on your mental health.
Caroline Roberts contributed to this story.
Source: CNET.
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