The family is together, football is on TV, and there is a bountiful feast in plain sight. After enjoying a carb-centric, calorically-dense meal, most people feel like they want to burst. Exercise is usually the last thing people think about, but that’s not true for everyone. Some people feel like they need to counterbalance the excess calories they consume. People choose to do that leading up to the big feats, while others decide to engage in post-Thanksgiving activity.

Before we recommend some beneficial workouts after Thanksgiving, allow us to highlight the importance of movement. Research indicates that there are many benefits to moving the body after a heavy, large meal. Exercise helps to improve digestion, boost metabolism, and prevent bloating. That is because it gets the muscles in the digestive system working, which helps the body process food more efficiently. Continue reading to learn more about the benefits and then which exercises are best to do after Thanksgiving.

Elevated Mood

Exercise triggers the release of endorphins, which are mood-boosting chemicals in the brain. Engaging in physical activity after a big meal can help combat post-meal fatigue, while simultaneously improving mental clarity and promoting a better sense of well-being. 

Reduced Risk Of Chronic Disease

According to research, regular exercise helps reduce the risk of several chronic health conditions, including heart disease, certain cancers, and type 2 diabetes. Exercising after heavy meals can help contribute to an overall healthier lifestyle. Being healthier helps reduce your risk of developing these diseases in the long run. Just remember to listen to the body and choose exercises that are comfortable but slightly challenging. A combination of aerobic and strength is ideal!

Improved Digestion

As stated earlier in this article, exercising after a heavy meal can stimulate digestion by encouraging blood flow to the digestive system. Increasing blood flow aids the absorption and transportation of nutrients, which may help reduce the discomfort of bloating. 

Blood Sugar Regulation

After consuming a heavy meal, it is very common for blood sugar levels to rise. Exercise may help regulate blood sugar by increasing insulin sensitivity, which allows the body to use glucose more efficiently. That is especially beneficial for people with insulin resistance or diabetes. 

Improved Metabolism

Exercise may temporarily boost the body’s metabolic rate, which means that it burns more calories efficiently. Exercising after a meal may result in a greater calorie burn, which can help prevent excess weight gain. 

After indulging in a Thanksgiving feast, consider a few workouts that help alleviate bloating and provide comfort. Gentle movement is essential! Stretching and walking can help relieve gastrointestinal discomfort while burning calories. Two post-Thanksgiving gentle exercises are as follows:

Walking Or Light Jogging

Both walking and light jogging can help burn calories while also allowing people to enjoy fresh air. A post-meal walk not only supports digestion, but it also helps reduce bloating. Aim to walk at a somewhat brisk pace for 30 minutes for the most benefits. Begin at a slower pace to warm up and then increase speed after three to five minutes. Whether walking or light jogging, maintain a comfortable pace and avoid stomping and unnecessary impact on the joints. Keep the body in line and elbows tight to the body. Don’t forget to cool down with some stretching after the walk or jog, which actually brings us to the next point. 

Stretching And Yoga

There are various stretches and gentle yoga postures that help encourage optimal digestion. Some research indicates that certain yoga poses can help enhance digestion, relieve bloating, and promote relaxation. Child’s pose has proven to be especially beneficial for the digestive system, and it also stretches the back and abdomen. Forward fold is another gentle stretch that targets the lower back and hamstrings, promoting blood flow to the digestive system in the process. Don’t push the body too much during stretching and avoid inverted poses after a large meal, as that can cause acid reflux or nausea.

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Thanksgiving is about one thing, and one thing only: indulgence. Well, not entirely, but that has been the primary focus of the holiday for many, many years. As such, many people feel bloated after cramming as much turkey, stuffing, mashed potatoes, Brussels sprouts, sweet potatoes, green bean casserole, Mac n cheese, and more on their plates. It makes sense that people would feel sluggish and bloated after consuming upwards of 3,000 calories in one meal. 

It’s no secret that people are eager to feast on Thanksgiving. Although the food, company, football, and family bickering is wonderful, the day can be quite taxing on the digestive system. Fear not, though, because we have some helpful tips that can promote better digestion on the big day. The day is about love and gratitude, and you should not feel any stress, especially digestive stress, during the festivities. Continue reading to learn about five tips that aid digestion. 

Stay Hydrated

Just so everyone is clear, you should always drink water throughout the day. It is an integral step to preventing dehydration, but it also helps regulate bowel movements by encouraging better digestive function. Many studies indicate that inadequate hydration increases the risk of obesity or elevated body mass index (BMI). On the morning of Thanksgiving, start your day with a tall glass of lemon water to help increase the production of hydrochloric acid (HCL). Stomach secretions are made up of HCL and digestive enzymes that help the body digest and absorb nutrients from food. 

Movement

You need to move if you want things to move, if you catch our drift. Finding the right movement for your body can help you avoid joint pain, improve cardiovascular health, and improve digestion. One of the easiest things to do to promote better digestion at the big meal is to take a walk with family or friends about 15 minutes after eating. Research shows that daily walking can help reduce bloating, balance blood sugar after a meal, and aid the digestive process. If you want to avoid bloating the night of Thanksgiving, consider doing a quick yoga session, as certain poses, such as bridge pose, child’s pose, supine twist, and camel pose, can help the digestive process. 

Consider A Probiotic

Your gut microbiome is home to trillions of microbes that are necessary for digestion, immune function, and overall health. These microbes aid in the absorption of essential nutrients, in addition to helping the body break down food. When you have a higher presence of good bacteria in the gut, your digestive system functions better, and you feel better. Probiotics can help ease the discomfort that comes with bloating and gas. Just remember that every person is different, so the probiotic you take may not be right for someone else. Keep in mind that you can also enjoy probiotic foods, such as kimchi, miso, natto, kombucha, sauerkraut, and more. 

Eat Mindfully

This is easier said than done on a day of indulgence. Most people look forward to specific Thanksgiving dishes all year, which makes self-control that much more difficult. Not to mention, everyone around you is most likely piling on the food. In order to support digestion, try your best to practice mindful eating habits during the Thanksgiving feast. To do this, chew your food  slowly, savor each bite, and take breaks between servings. As a quick reminder, you can enjoy your favorite foods, but consider avoiding other ones that you don’t care about to avoid extra carbs and calories. 

Eat A Fiber-Rich Breakfast

Believe it or not, what you eat to start your day can set your digestion up for success. A lot of people try not to eat anything all day leading up to the giant meal. The idea behind that strategy is to enter the meal on empty in order to cram as much food in the belly as possible. Well, that doesn’t do your digestive system any good, to be honest. Set yourself up for better digestion by enjoying a fiber-rich breakfast, which will most likely encourage a bowel movement prior to the big meal. Enjoy a fruit and vegetable smoothie, a bowl of oatmeal, overnight oats, chia pudding, and smoothie bowls. 

We hope you enjoy yourself on Thanksgiving and that you keep these useful digestive tips in mind. Don’t overthink it! 

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Irritable Bowel Syndrome, also known as IBS, is a lot more common than you think! It affects 10-15% of the global population.

Chapters:
0:00 Intro
0:35 What does Irritable Bowel Syndrome cause?
1:10 Men are more likely to get IBS than women.
2:01 What percent of people have IBS worldwide?
2:45 Outro

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People with lactose intolerance are unable to fully digest the sugar (lactose) in milk. This can result in diarrhea, gas and bloating after eating or drinking dairy products.

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Most of us don’t give stomach acid a second thought, but some of us are reminded of its power when it leaks into our esophagus and causes heartburn. What is it? What does it do? Watch and learn more about our stomachs!

Chapters:
0:00 Intro
0:55 You can survive without a stomach.
2:18 Your stomach acid is trapped in your stomach.
3:33 The acid in your stomach is hydrochloric acid.
4:45 Your stomach acid does more than just dissolve food.
5:38 Outro

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Colon cancer develops from growth tissues in your colon’s inner lining. Colon cancer is extremely dangerous if it isn’t caught early, which is why it’s important to get a colonoscopy starting at the age of 45.

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The beautiful thing about this soup is that all of the ingredients are easy for the body to digest. Most holiday foods take a toll on the body, making the digestive system work harder than it should. This soup gives your body a break, providing it with nourishing and cleansing foods. On top of that, it helps move food through the digestive tract, encouraging healthy elimination.

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Just beware of choking!

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Farting is healthy! Don’t be afraid to let it rip.

Chapters:
0:00 Intro
0:14 Farts can kill you.
2:31 Farts are flammable
3:51 Farts can go out your mouth.
5:07 Beans make you fart more.
6:31 Outro

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The gut, technically known as the gastrointestinal tract or digestive system, is the pathway from your mouth to your rear. Gut health focuses on the function and balance of everything that goes on in there. Human gut microbiome, which is within the gut, is a collection of microbiota that is unique to each person, as it is a complex ecosystem of bacteria, viruses, fungi, and more. 

Your gut microbiome plays an integral role in overall health, and may also influence your mental state. A healthy gut, for example, may enhance immune function and modulate anxiety and depression. In order for the gut to do all these things, though, it requires a healthy balance of bacteria. One of the best ways to do that is to show your gut some love in the morning. Simply engage in simple, healthy habits that set the tone for the day. The “healthy habit” trend tends to continue throughout the day, which can improve overall gut health. In fact, studies show that some of the most impactful practices are the simplest. The following things are easy enough to start tomorrow!

Start Your Day With H2O

Before you jolt your system with caffeine, treat yourself to a tall glass of water. Gut health doctors agree that drinking a glass or two of water every morning can get a jump start on the amount of water you should consume throughout the day. People typically don’t drink enough water, and those people are more prone to bloating, indigestion, overeating, and constipation. Want to enhance the benefits of a morning cup of H2O? Drink warm water with some fresh lemon in it to help flush out toxins!

Aim To Eat At The Same Time Every Morning

As a general rule for optimal digestive health, eating at the same time every day can help regulate digestion. This isn’t how to achieve optimal gut health, but it’s a step in the right direction. The food you put in your body is highly integral to optimizing the gut. When you eat a wholesome breakfast that contains fiber, protein, and complex carbs, you are less likely to snack before lunch. If you eat at the same time each morning, you may also help to maintain regular bowel movements, which can be especially beneficial if you suffer from irritable bowel syndrome (IBS). A set eating schedule in the morning can also help the body regulate the release of hormones.

Eat A Fiber-Rich Breakfast

Speaking of eating breakfast at the same time every day, the food you choose to put on your plate is highly important. Eating high-fiber meals can improve your microbiome in as little as two weeks, according to a 2021 study. Plus, fiber works to make stools bunker and easier to pass. Ideally, your breakfast should include whole grains, protein, and a combination of fruits or vegetables. Oatmeal with almond butter and berries, or a vegetable omelet without cheese. Classic breakfast meats like bacon or sausage can inflame the gastrointestinal (GI) tract and increase the risk of colon cancer and other GI cancers.

Go When You Have To Go

Some people wake up and eliminate within an hour, almost as if their bowels are on a natural timer. You may be that person, but you may also have an irregular or off day that prevents you from having a bowel movement at your normal time. Don’t just head to the toilet and sit there in hopes that something will magically happen, though. If you sit on the toilet too long, especially if you look at your phone, you can develop hemorrhoids. Straining before you’re ready to go is not healthy! Head to the bathroom when you have the urge to go, even if that means skipping your usual time. If it takes more than five minutes to excrete, you’re sitting for too long. 

Take A Walk

Taking a daily stroll can do your body a world of good. Walking for 30 minutes a day can help boost heart health, enhance immune function, and improve your mood. Regular exercise can also help you avoid constipation and bloating. Engaging in regular movement keeps the digestive tract moving, which prevents things from backing up.

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