Bounce Back After Thanksgiving: Tips to Beat the Sluggishness

The day after Thanksgiving often brings a mix of satisfaction and... sluggishness. Whether it’s the extra servings of stuffing or an extra slice of pie, feeling a bit weighed down after a big holiday meal is normal. But don’t worry—you can still get back on track and feel energized again! Here are some simple tips to help shake off that sluggish feeling and jump back into your routine with energy.

Hydrate, Hydrate, Hydrate!

After a day of feasting, your body could feel dehydrated, especially if your meal included more sodium than usual. Drinking plenty of water helps flush out excess salt and sugar, aiding digestion and boosting energy.

Tip: Aim to drink a glass of water every hour. Add lemon or cucumber for flavor and extra detox benefits.
Morning Boost: Start your day with a big glass of water to kickstart hydration.

Get Moving

Moving your body helps wake up your digestive system, increases circulation, and boosts your mood—perfect for shaking off that post-feast lethargy. You don’t need an intense workout; gentle movement will do the trick.

Go for a Walk: A brisk walk outside is ideal. The fresh air and movement will help improve digestion; a little sunlight can lift your spirits.
Stretch it Out: Try some light stretching or a yoga flow to ease any tension and improve circulation. Focus on poses that open up your hips, back, and shoulders to release any tightness from sitting or lounging.

Eat Light and Balanced

Today, focus on light, nutrient-dense foods to help your body process yesterday’s heavier meal. Avoid skipping meals entirely, which can lead to low energy or overcompensating later.

Fiber-Rich Breakfast: To help digestion, start with a breakfast that includes fiber, like oatmeal with berries or a smoothie with greens.
Balanced Lunch: Aim for lean protein, lots of veggies, and healthy fat like avocado or nuts. A salad with a variety of colorful veggies and some grilled chicken or salmon is a great choice.
Listen to Your Body: If you’re still feeling full, try smaller meals or snacks rather than big portions to avoid adding more pressure to your digestion.

Try Some Light Core Exercises

Engaging your core can be helpful for digestion and circulation. A few gentle core exercises stimulate the muscles around your abdomen and help you feel more balanced.

Seated Twists: Sit on the floor with your legs crossed and gently twist to each side. This helps stimulate digestion.
Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Lift your hips up into a bridge and hold for a few breaths. This exercise engages the core and supports circulation.
Cat-Cow Stretch: Start on your hands and knees, alternate between arching your back (cow pose) and rounding it (cat pose). This is a gentle way to massage the spine and aid digestion.

Prioritize Restful Sleep

The food, socializing, and excitement of Thanksgiving may have left you feeling worn out. A good night’s sleep is essential for recharging and resetting your body after a big meal.

Unplug Early: Avoid screens an hour before bed to help you relax and improve sleep quality.
Wind Down with a Relaxation Routine: To help your body relax, try deep breathing exercises, gentle stretching, or reading a book.
Stay Consistent: Go to bed and wake up at the same times as usual to keep your sleep schedule on track.

Be Kind to Yourself

Finally, remember that it’s perfectly okay to indulge on special occasions. Avoid feeling guilty about enjoying Thanksgiving—having a balance in life is part of maintaining wellness. The day after is simply a time to reset and gently show your body a little love.

Enjoy your post-Thanksgiving recovery, and remember, it's all about balance and taking small, mindful steps to help you feel your best again. Here’s to feeling energized and refreshed as we head into the rest of the holiday season!

Bounce Back After Thanksgiving: Tips to Beat the Sluggishness

Hydrate, Hydrate, Hydrate!

After a day of feasting, your body could feel dehydrated, especially if your meal included more sodium than usual. Drinking plenty of water helps flush out excess salt and sugar, aiding digestion and boosting energy.

Tip: Aim to drink a glass of water every hour. Add lemon or cucumber for flavor and extra detox benefits.

Morning Boost: Start your day with a big glass of water to kickstart hydration.

Get Moving

Moving your body helps wake up your digestive system, increases circulation, and boosts your mood—perfect for shaking off that post-feast lethargy. You don’t need an intense workout; gentle movement will do the trick.

Go for a Walk: A brisk walk outside is ideal. The fresh air and movement will help improve digestion; a little sunlight can lift your spirits.

Stretch it Out: Try some light stretching or a yoga flow to ease any tension and improve circulation. Focus on poses that open up your hips, back, and shoulders to release any tightness from sitting or lounging.

Eat Light and Balanced

Today, focus on light, nutrient-dense foods to help your body process yesterday’s heavier meal. Avoid skipping meals entirely, which can lead to low energy or overcompensating later.

Fiber-Rich Breakfast: To help digestion, start with a breakfast that includes fiber, like oatmeal with berries or a smoothie with greens.

Balanced Lunch: Aim for lean protein, lots of veggies, and healthy fat like avocado or nuts. A salad with a variety of colorful veggies and some grilled chicken or salmon is a great choice.

Listen to Your Body: If you’re still feeling full, try smaller meals or snacks rather than big portions to avoid adding more pressure to your digestion.

Try Some Light Core Exercises

Engaging your core can be helpful for digestion and circulation. A few gentle core exercises stimulate the muscles around your abdomen and help you feel more balanced.

Seated Twists: Sit on the floor with your legs crossed and gently twist to each side. This helps stimulate digestion.

Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Lift your hips up into a bridge and hold for a few breaths. This exercise engages the core and supports circulation.

Cat-Cow Stretch: Start on your hands and knees, alternate between arching your back (cow pose) and rounding it (cat pose). This is a gentle way to massage the spine and aid digestion.

Prioritize Restful Sleep

The food, socializing, and excitement of Thanksgiving may have left you feeling worn out. A good night’s sleep is essential for recharging and resetting your body after a big meal.

Unplug Early: Avoid screens an hour before bed to help you relax and improve sleep quality.

Wind Down with a Relaxation Routine: To help your body relax, try deep breathing exercises, gentle stretching, or reading a book.

Stay Consistent: Go to bed and wake up at the same times as usual to keep your sleep schedule on track.

Be Kind to Yourself

Finally, remember that it’s perfectly okay to indulge on special occasions. Avoid feeling guilty about enjoying Thanksgiving—having a balance in life is part of maintaining wellness. The day after is simply a time to reset and gently show your body a little love.

Enjoy your post-Thanksgiving recovery, and remember, it's all about balance and taking small, mindful steps to help you feel your best again. Here’s to feeling energized and refreshed as we head into the rest of the holiday season!

If you would like help with an exercise program to meet your needs, Marko Physical Therapy can help.

Make an appointment today with a physical therapist. We have in-person and telehealth appointments available.

Learn More: markophysicaltherapy.com

A physical therapist can help you Restore Your Body!

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