Thanksgiving is often a wonderful day filled with family, camaraderie and, of course, delicious food. You may already be looking forward to seeing your loved ones again and dreaming of creamy mashed potatoes and turkey delights. But if that’s not the case and you’re feeling anxious about the holidays, you’re not alone.

It’s understandable that you might be nervous about traveling or seeing your loved ones, and it’s understandable that you might also be nervous about the meal itself. A day focused on food and alcohol can present a major challenge for those trying to achieve certain health goals without subscribing to diet culture. This year, instead of feeling guilty or anxious, try these five strategies to have a healthier, less stressful Thanksgiving holiday.

Learn more: How to Get More Electrolytes and Stay Hydrated

1. Avoid the uncomfortable food coma

Have you ever wondered why you become so lethargic and tired after eating Thanksgiving dinner? There are actually several reasons for this – and no, the turkey is not to blame.

Tryptophan, a large amino acid known to cause drowsiness, is indeed present in turkey, but this connection is more complicated than it seems. We already have large amounts of tryptophan in the blood, which is converted to serotonin, a neurotransmitter responsible for fatigue, in the brain. But the levels of tryptophan found in turkey alone aren’t enough to make you sleepy. The effect of tryptophan is multiplied when your insulin is higher. This means that high-glycemic foods like starchy foods – like potatoes, stuffings and sugary desserts – are actually the culprits. If you just eat turkey on its own, you should have no problems.

The digestion process itself may also be to blame. There is a known myth that blood is diverted from the brain to the intestine after eating too much, but this is not true. Instead, our intestinal hormones are likely to secrete hormones like melatonin and orexin to intentionally put us to sleep after a big meal. Our gut also plays a role in activating our vagus nerve, putting us in a “rest and digest” state as opposed to “flight or fight” mode. Your body does this to protect you during the digestion process: it wants to calmly digest food instead of letting it sit in your gut while you expend energy in an adrenaline-fueled state.

There’s nothing wrong with taking a nap after dinner, but if you want to avoid lethargy, prioritize eating turkey, vegetables, and carbs with a low glycemic index like whole grains, sweet potatoes and brown rice. I’m not saying you have to give up your usual pile of mashed potatoes and gravy, but for the sake of the food coma, you can always take it easy during dinner and enjoy the leftovers later.

2. Go easy on the alcohol

The holiday season is often a drunken time and people drink a lot more than usual. In a study, Americans admit that they drink 27% more during the holidays than the rest of the year. The Wednesday before Thanksgiving Thursday is even aptly called “blackout Wednesday” because many drink heavily before their day off.

While it’s completely normal to drink moderate amounts of alcohol, especially with the sociable nature of the holidays, a little goes a long way and it’s important not to fall into seasonal binge drinking. THE The CDC defines binge drinking such as consuming four or more drinks on a single occasion for women, and five or more drinks on a single occasion for men.

Alcohol has a strong sedative effect. If you drink more than one or two drinks, it will make you even more sleepy after dinner and less active. More, alcohol can harm the quality of your sleep all night. Although alcohol can help you relax and fall asleep, it disrupts your rest once you fall asleep and tend to wake up throughout the night.

To avoid lethargy, poor sleep quality, or a painful hangover, moderate your alcohol consumption. If you’re planning to have a drink or two with your holiday meal, try going slowly and alternating servings of alcohol with at least one large glass of water in between. This will slow your pace and water is one of the best energy drinks out there. Plus, the extra hydration will help ease your headaches the next day if you overdo it.

3. Eat consciously

Thanksgiving dinner is a prime time for diet culture to rear its ugly head, making it difficult to stay in tune with your own personal health goals without restricting yourself or feeling guilty. Ideally, you can pace yourself and eat as much or as little as you want, keeping in mind that the food isn’t going anywhere and you can always eat more later.

It’s easier said than done, but there are effective strategies that can help. One strategy is to eat mindfully. Eat mindfully can help you stay present while you eat, so you feel all the sensations of the food and notice when you start to feel full. By remaining mindful during the eating process, you can enjoy delicious food until you are satisfied without feeling too full or uncomfortable afterward.

You can also try eating more slowly than usual or putting your fork down between bites. If you tend to overload your plate with way more than you can actually eat, try eating smaller portions on your first trip to the buffet so you can taste everything, then come back for more when you feel the need. . On the other hand, if you tend to reduce your portions out of fear, allow yourself to go back for seconds or even thirds until you are truly full.

4. Fight stress

Millions of people are expected to travel for the Thanksgiving holiday. Between the traffic, expensive plane ticketssleeping in a strange bed and not having the comforts of your own home, celebrating an out of town vacation can be stressful.

And if road rage or long TSA lines weren’t enough to make your anxiety Spike, being with family members, especially those who may be tied to unpleasant memories, is exhausting even for the best of us. All this stress can add up and it can be difficult to manage once in this situation.

A tool you can always pull out of your back pocket when faced with it stress from travel and family is the power of saying no. Put yourself first and don’t be afraid to say no when you’re at your limit. No, I can’t attend three Thanksgiving parties in one evening. No, I can’t drive two hours to pick up the in-laws from the airport. No, I don’t want to share a room with my four cousins, I’ll stay in a hotel.

Other proven tactics for managing stress and anxiety include spending time in nature, meditation, exercise and get enough sleep. If you stock up on all these calming vibes before getting together with your family, you can manage your stress well enough that it won’t take a huge toll on your mental health.

5. Move your body

You haven’t seen your extended family in months and you want to catch up, the football game is on, it’s cold outside – during the holiday season there are a million reasons to deprioritize physical activity . However, being active for a few minutes each day is important for your overall mental and physical health.

If you can, aim 30 minutes activity before guests arrive or suggest the family go for a walk around the neighborhood after dinner. Raising your heart rate, even for a few minutes, has many benefits after a rich Thanksgiving meal, including increasing your energy, aiding digestion, and balancing blood sugar levels.

And if you really can’t find time to exercise, try doing a chore that gets you back on your feet. Sweep the floors, put away the dishes, clear the table – anything that can get up And to move.

Whatever you do, enjoy your Thanksgiving and don’t be hard on yourself to please yourself. You can absolutely enjoy your favorite desserts and help yourself for seconds if you wish. Remember that food is meant to be enjoyed and Thanksgiving is certainly a day to be grateful for food and companionship.

Don’t feel guilty for letting go of the limitations of fitness or healthy eating. One day can’t – and shouldn’t – change the way you feel. Eat for pleasure and enjoy your vacation as best you can.

To learn more, explore how much water you need to stay hydrated And four ways to get rid of anxious chest pain.

Caroline Roberts contributed to this story.