With Thanksgiving at the heart of this month, we naturally focus on gathering with loved ones, sharing meals, and creating cherished memories. But beyond the food and festivities, November serves as a poignant reminder of something even more fundamental: our health.
This November, let’s embrace the spirit of gratitude for both our relationships and our well-being, giving thanks to the physicians, medical staff, and the technology, that help us live not just longer but better.
We’re here to help you have a heart-healthy Thanksgiving. Keep reading for tips to making this Thanksgiving your healthiest one yet.
Don’t Wait for the Big Meal
Although it can be tempting to skip breakfast so you have plenty of room for the main event, this can cause you to overeat. Instead of fasting and stuffing yourself later. Have a light breakfast when you wake up to avoid feeling starved.
When you’re not overly hungry, you can take your time and make smarter choices such as vegetables and lean proteins. You won’t feel the urge to pile your plate too high. Try drinking a tall glass of water about a half hour before eating, which both helps you stay hydrated and feel fuller.
Set Healthy Goals
You can set yourself up for success by planning what to eat ahead of time. You probably have a general idea of what dishes to expect at your family’s Thanksgiving meal. It helps to mentally prepare for what you’d like to put on your plate using visualization. This can make it easier to stick to healthier foods.
You can also avoid temptation by setting goals for what you’d like to skip or portion control. If you know you tend to overdo pumpkin pie, picture yourself only having one small slice. Often our eyes are bigger than our stomachs. Set yourself up for success by planning to take smaller amounts. You can always have seconds, but most likely you’ll be full faster than you expect.
De-stress Whenever Possible
Your heart is working hard to keep your body running in top shape. It works harder when you’re under a lot of stress. This can be difficult to avoid during the holidays but there are ways to de-stress if you make your well-being a priority.
Take time to move your body and exercise. A brisk walk outside for 30 minutes or 10 minutes spread throughout the day can help lower your blood pressure and also maintain a healthy weight. It can also relieve anxiety symptoms.
Practice mindful deep breathing or pause for a quick meditation. Studies continue to show that meditative practices such as yoga improve stress-related conditions.
Long periods of anxiety and stress cause cortisol levels to rise which can lead to increased risks of heart attacks and stroke. Set reasonable expectations for yourself and don’t overcommit. It’s okay to say “no” to avoid overextending yourself and to protect your overall well-being.
Minimize Alcohol Consumption
With the holiday season in full swing, it stands to reason that alcoholic beverages will be part of the festivities. Unfortunately, alcohol leads to many health problems, especially for our hearts. To avoid going overboard, try to alternate alcoholic drinks and dilute them when possible.
For example, take a break between alcoholic drinks with lemon water or flavored seltzer. Substitute cocktails with wine spritzers that have less alcohol. Mixed drinks can have a high sugar content, another reason not to have too many.
Binge drinking can cause irregular heartbeats even in people without prior conditions. The term “holiday heart syndrome” refers to the irregular heart rhythm that is often triggered during holiday drinking and can be very dangerous to your health.
In general, drinking alcohol is bad for your health. So if you can avoid it altogether, then your heart will thank you. Either way, drinking less alcohol can help improve your overall health.
Swap Out the Salt
Some of the tastiest dishes at Thanksgiving meals can be the least friendly to your heart health. Foods like gravy, mashed potatoes, and fried onions are high in sodium. You may not know exactly how much salt is in a dish if you didn’t make it yourself.
Try to minimize salt which can cause high blood pressure and lead to more severe heart issues. It’s easy to ruin your healthy choices, such as white meat instead of dark, by covering it with salty gravy. Focus on filling up on healthier foods such as vegetables, whole grains, and protein.
Between the salty delights and alcoholic beverages, it’s important to drink plenty of water throughout the evening. Dehydration causes a strain on your heart and has also been linked to strokes.
Grateful for Health
With the holiday season underway, Thanksgiving is a time to remind us of what we have and how much there is to be grateful for. We remember all the amazing ways that our heart serves us and the importance of keeping it healthy and strong.
Here at HeartCare Associates, we are grateful for all the ways that we can help you protect and maintain your heart health. So you can enjoy many more holidays to come with the people you love most. We hope these tips remind you to never take your health for granted.
Take the first step to another healthy year by scheduling an appointment here. HeartCare Associates is dedicated to caring about your heart and you!