Thanksgiving can be physically demanding and mentally draining, leaving individuals feeling exhausted, bloated, and stiff by evening, reports BritPanorama.
As the day of gratitude and celebration unfolds, the hours spent cooking and socializing could lead to discomfort. Simple mind-body strategies integrated throughout the day can mitigate these effects, supporting energy, digestion, and the nervous system from morning through bedtime.
The following tips require no equipment and can be completed in minutes, making a significant difference between feeling depleted and refreshed by the end of the holiday.
Early morning: Set the foundation
1. Lay the groundwork with deep breathing: Before the day gets busy, spend a few minutes focusing on establishing long, deep diaphragmatic breaths. You can do this before getting out of bed, seated in a chair, or lying on your back with knees bent in a breathing bridge.
Place your hands on your lower ribs to guide and monitor their movement. Inhale slowly through your nose, feeling your ribs expand outward. Then exhale fully, drawing your ribs back inward. Aim to double the length of your exhale — if you inhale for four counts, exhale for eight.
Deep breathing with extended exhales activates the parasympathetic nervous system, setting a calm, focused tone for the hours ahead.
2. Hydrate strategically: Reach for a glass of water before that first cup of coffee. Your body has been fasting all night, and starting with hydration helps you recover from overnight dehydration. Research suggests proper hydration supports cognitive function and energy levels and plays an essential role in digestion.
Continue sipping water throughout the morning, especially if consuming coffee or tea, which can be dehydrating. If alcohol is on the agenda, early hydration helps mitigate the aftereffects.
3. Move through a full-body mobility flow: Before diving into kitchen tasks, spend five minutes gently mobilizing your major joints with a quick yoga flow or simple rotations of your ankles, hips, and arms.
Doing so primes your nervous system and lubricates your joints for the standing, lifting, and sitting ahead.
Cooking: Avoid tension and injury in the kitchen
4. Build in kitchen stretches: Between tasks—while the potatoes boil or the pies bake—pause for 30-second stretches. Reach both arms overhead and gently lean side to side.
Remember that breathing is your stress-relieving superpower, so breathe deeply through each stretch. These micro-breaks prevent the cumulative tension from repetitive tasks.
5. Lift heavy items with intention: When maneuvering large items like a turkey, hinge at your hips to keep the load close to your body; engage your core and utilize your legs to distribute weight and protect your lower back.
6. Check in with your body: Use the kitchen timer as a reminder to scan your body for tension or fatigue. Are your shoulders creeping up, or does your back feel strained? Becoming aware of these sensations allows for adjustments to prevent discomfort.
Mealtime: Support your digestion
7. Take a premeal breathing pause: Right before eating, take five slow breaths. Follow the 5-7-3 pattern: inhale for five, exhale for seven, and pause for three counts after each exhale.
Transitioning into parasympathetic mode optimizes digestion and encourages mindful eating.
8. Eat with awareness: Put your fork down between bites. Chew thoroughly while noting flavors and textures. Research indicates that eating slowly improves digestion and helps alleviate post-meal discomfort.
9. Move after eating: Within 20 minutes of your meal, take a 10-minute walk, even if just around the house. Movement aids digestion and mitigates blood sugar spikes.
Evening: Wind down with intention
10. Create a simple wind-down ritual: As the day of hosting concludes, dim the lights and step away from screens an hour before bed. Consider a warm bath or light reading to calm the nervous system.
11. Release accumulated tension: Engage in a few calming movements, such as bedtime yoga moves, to stretch tight areas such as the back and shoulders.
12. Ground your nervous system: End your day by combining progressive muscle relaxation with deep breathing. This practice will ease your nerves, promoting restorative sleep.
The strategies presented can help ensure that Thanksgiving remains a time of connection and gratitude rather than discomfort. By incorporating brief moments of breath and movement, individuals can navigate the holiday with intention and ease.
