While most of us are familiar with the traditional post-meal waddle to the couch, research suggests that strategic walking both before and after your holiday feast can significantly improve how your body processes that celebratory meal. This double-sided approach isn't just about avoiding discomfort—it's about optimizing your body's natural digestive processes to help you truly enjoy the holiday season.
Start walking before your feast:
A pre-meal strategy can change everything. Before you even think about unbuttoning those pants, consider this: managing your holiday digestion starts before you sit down at the table. While post-meal walks get all the attention, taking a walk before your Thanksgiving dinner can actually set you up for digestive success. A pre-meal walk helps:
- Reduce anxiety and stress before the big meal, which improves digestion¹
- Prime your digestive system by increasing blood flow to your gut
- Regulate appetite hormones, helping you make better portion choices
- Establish a healthy mindset before indulging
Take a holiday stroll to recover, walking is the perfect post-meal recovery
When you feel like you can't move after that second helping of mashed potatoes, walking is actually the ideal activity. As a low-impact exercise, walking is gentle on your already-taxed body, similar to swimming or yoga.² Unlike more strenuous holiday activities (like that morning Turkey Trot), walking puts minimal stress on your joints while still providing impressive health benefits.
What really happens during holiday digestion
Let's talk about what's really happening in your body during and after that feast. Turkey, a Thanksgiving staple, contains high levels of tryptophan, an amino acid that plays a fascinating role in digestion. While tryptophan doesn't directly cause the famous "food coma," it does impact your digestive system in significant ways:
- Your gut bacteria break down tryptophan and convert it into serotonin (approximately 90% of your body's serotonin is produced in your gut)³
- This serotonin helps regulate your digestive system's motility – essentially controlling how food and waste move through your system⁴
- Research suggests that serotonin levels directly impact bowel movements: low levels may lead to constipation, while high levels can cause loose stools⁵
The scientific power of moving your body after a meal
Promotes better digestion
The movement of your body as you walk helps with motility, or the ability of your digestive tract to move food through the system at a normal pace. Recent studies show evidence that walking helps to stimulate digestion and decrease symptoms in patients with digestive issues.⁶
Combats blood sugar spikes
That overwhelming urge to nap after Thanksgiving dinner isn't just in your head. Large holiday meals can cause blood sugar levels to spike dramatically 60-90 minutes after eating. Walking immediately after dinner has been shown to help regulate these blood sugar levels, potentially preventing that dreaded food coma.⁷,⁸
Reduces holiday stress
Even joyful family gatherings can bring stress, which can worsen digestive issues. The stress hormone cortisol can slow digestion to a crawl, adding to holiday discomfort.⁹ A post-dinner walk triggers the release of endorphins, those natural mood-lifters that promote relaxation.
Research-backed tips from leading gastroenterologists suggest specific ways to enjoy your feast while minimizing discomfort:
During the meal:
The key to comfortable digestion starts with how you approach your holiday feast. Here are research-backed strategies to help you enjoy every bite while minimizing digestive issues:
1. Chew thoroughly and eat slowly – it takes about 20 minutes for your brain to register fullness
2. Practice mindful eating by savoring flavors and textures
3. Consider starting with soup, which empties from the stomach quickly
4. Load up on protein (turkey) early to help trigger satiety signals
5. Limit high-fat, high-fiber foods like cheesy potatoes and Brussels sprouts
6. Stay hydrated with water throughout the meal
7. Go easy on diet sodas, which can worsen bloating
8. Consider spacing out your eating over 2-3 hours rather than one big binge
After the meal:
Despite our best intentions, sometimes holiday enthusiasm gets the better of us. If you find yourself uncomfortable after the feast, focus on damage control. These evidence-based remedies can help provide relief if you have overdone it:
- Consider peppermint oil capsules for bloating (but skip if you have reflux)
- Stay upright – lying down can worsen reflux
- If you must lie down, elevate your head at least 30 degrees
- Take that family walk, or walk on your own! Either way, keep it leisurely – vigorous exercise can make you feel worse
Create your new tradition: Turn holiday walks into family memories
Taking a walk before and after your holiday meal isn't just about digestion – it's an opportunity to create new family traditions. Walking through your neighborhood to see holiday decorations or taking a family stroll through a nearby park can provide both physical and emotional benefits, helping everyone digest both their food and their feelings.
Know the warning signs: When to seek help
While some discomfort after Thanksgiving dinner is normal, be aware of warning signs that require medical attention:
- Severe vomiting, especially if you can't keep any water down
- Blood in stool
- Persistent severe pain
- Inability to pass gas or have a bowel movement
While it's natural to eat more than usual during the holidays, being mindful of these warning signs can help you enjoy the festivities safely. Remember: while occasional overindulgence is part of holiday celebrations, severe digestive distress isn't normal and shouldn't be ignored.
References:
Harvard Health Publishing. (2019). Harvard Medical School.
American Sports and Fitness. (n.d.) Retrieved November 21, 2024, from https://www.americansportandfitness.com/blogs/fitness-blog/high-impact-vs-low-impact-exercises
Gershon, M. D. (2013). Current Opinion in Endocrinology, Diabetes, and Obesity.
Mawe, G. M., & Hoffman, J. M. (2013). Nature Reviews Gastroenterology & Hepatology.
Crowell, M. D. (2004). British Journal of Pharmacology.
Hamaguchi, T., Tayama, J., Suzuki, M., & et al. (2020). PLoS One, 15(12), e0244465.
Buffet, A. J., Herring, M. P., Langley, C. K., & et al. (2022). Sports Medicine, 52, 1765–1787.
Erickson, M. L., Jenkins, N. T., & McCully, K. K. (2017). Frontiers in Endocrinology, 8, 228.
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Mayo Clinic Staff. (2021).
Pacheco, D. (2023).
