The holidays are meant to be enjoyed, not stressful simply because you're trying to eat healthy. This is especially true for Thanksgiving, which is arguably the most food-centric day of the year.
Turkey, stuffing, mashed potatoes and pie are all front and center. After chowing down, it's tempting to plop on the couch and slip into a much-anticipated food coma. But we've all been there: fullness wears off and leaves you feeling bloated, sluggish and uncomfortable.
“Thanksgiving is one of the most iconic holidays, and food is a great thing, but it doesn't have to be this all-or-nothing mindset," says Dr. Ian Smith, physician and author of “Eat Your Age.”
Smith is not a fan of restricting or avoiding food on holidays. However, there are minor adjustments and simple steps you can make to be healthier without sacrificing flavor or fun.
Smith joined TODAY.com for a segment on Nov. 20 to discuss ways to stay healthy while still enjoying the festive foods you love.
Here, he shares his number one tip to recover after a massive holiday meal.
Expert Tip of the Day: Go On a Short Walk or Get Moving After Eating a Big Holiday Meal
One of the best things you can do after enjoying a big holiday meal is to go on a short walk, Smith tells TODAY.com.
It may be tempting to lie down — which you should do at some point, especially if you were cooking all day — but moving after you eat can make a big difference when it comes to your health, says Smith.
In fact, engaging in physical activity after a large meal has benefits. “You’ve got to move if you can,” says Smith.
If you can't get outside for a walk, you can clean up, scrub the dishes or play with your pets — these are all examples of NEAT, or non-exercise activity thermogenesis, says Smith.
NEAT is a fancy term for getting physical activity that isn’t explicitly exercise. "All of that movement can help."
Why It Matters
Walking is a simple habit that's known for its well-established health benefits. Research shows walking for just a few minutes after a meal can have a surprisingly big impact.
One of the biggest benefits of walking or moving around after eating is that it can help with digestion — and our gastrointestinal system is already working overtime.
Walking helps improve gastrointestinal motility and relieve trapped gas, which can contribute to feelings of bloating. Although the concept of a post-meal walk isn't new, it has taken over TikTok, where it's been aptly nicknamed a “fart walk."
A walk after dinner can also help improve blood sugar levels, which normally rise after eating a meal, especially one high in carbohydrates. Moving the muscles can prevent spikes in blood glucose, which contribute to an increased risk of cardiovascular disease and insulin resistance, TODAY.com reported preivously.
You don't need to "work off" your holiday meal, but a simple walk or NEAT activity will burn some calories, Smith adds.
How to Get Started
After eating dinner, Smith recommends going outside for a quick walk. Aim to walk at a brisk pace for at least a few minutes.
Invite others to make it a social activity.
If you can't go on a walk, Smith recommends moving around by engaging in NEAT activities, such as:
- Clearing the table
- Putting leftovers away
- Washing dishes
- Walking up the stairs
The most important thing is enjoying the holiday. Being healthy isn't about depriving yourself or making drastic changes — it's all about the simple, small steps you can take each day.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
