Here is ways to keep your brain sharp as a tack despite the brain shrinking as we grow older.

– Get plenty of aerobic exercise, at least 20 minutes every other day,” said Professor Klemm who is the author the book Memory Power 101. People who stay physically fit tend to stay mentally sharp and hold their cognitive abilities well into their seventies and eighties. A 2012 study of 691 seniors in the journal Neurology found that seniors who reported high levels of physical activity at age 70 had less brain shrinkage at age 73 than seniors who reported less physical activity. Exercise may decrease memory loss by improving blood flow to the brain.

– Brain Exercise

Train your attentiveness and focus. The most common mental problem with aging is distractibility, which inevitably interferes with memory. An example is when you open the refrigerator door and suddenly realize you forgot what you went to the fridge for,” said Klemm. He recommends challenging your brain with games like chess or Sudoku. Dr. Gandy recommends puzzles and memory training.

– Learn a New Skill

Some research shows that learning a new language or learning to play a musical instrument may help prevent memory loss and improve cognitive abilities. A 2011 study published in the journal Neuropsychology found that people who had instrumental musical training retained their memory and had less cognitive decline with age. The study included 70 seniors between age 60 and 83. The study found that the more years of musical training a person had, the better their cognitive performance was with age.

– Be More Sociable

Klemm and Gandy agree that social engagement is important in preventing memory loss. “Social engagement, along with physical and mental stimulation, all release substances in the brain that strengthen nerve connections called synapses,” said Gandy. A 2012 study published in the journal Neuropsychology followed 952 seniors for 12 years to see if social engagement protected seniors from memory loss and decline in communication skills. They concluded that being socially active reduced these declines and that seniors who showed declines tended to become less socially engaged.

– Get Your Antioxidants

Antioxidant vitamins may benefit memory by blocking free radicals that contribute to cell aging. Over the years, some large studies have found that antioxidant vitamins C and E may protect against cognitive decline. Gandy said that vitamins could help but cautions that they only help in cases of vitamin deficiency. You can also get plenty of antioxidants naturally in your diet. “They’re in any dark-colored fruit, berry, or vegetable. Also, take vitamin D3 and resveratrol pills,” advised Klemm.

– Learn to Meditate

Stress and anxiety may decrease memory and cognitive ability, so take steps to reduce these negatives. “Take up meditation, yoga, or another type of mind-body exercise that reduces stress,” said Klemm. A 2010 study in the journal Consciousness and Cognition found that just four days of meditation training could significantly reduce anxiety and improve memory and cognition. In the study, 24 volunteers took meditation training and 25 listened to a recorded book. Both groups had improved mood, but the meditation group also had better memory, less stress, and clearer thinking.

“Studies have shown that you can help prevent cognitive decline and reduce the risk of dementia with some basic good health habits:

• staying physically active
• getting enough sleep
• not smoking
• having good social connections
• limiting alcohol to no more than one drink a day
• eating a Mediterranean style diet.”

Harvard Health Publishing via Harvard Medical School (https://www.health.harvard.edu/mind-and-mood/6-simple-steps-to-keep-your-mind-sharp-at-any-age)

“Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat – if you don’t eat the skin. It’s rich in B-complex vitamins niacin, B6 and B12 and the essential nutrient choline.

It’s a good source of the minerals magnesium and phosphorus, and it provides iron, potassium and zinc. It’s also high in selenium, which may help support your immune system

Generally, all processed meat products, including turkey, contribute a significant amount of sodium,” she said. Higher sodium contributes to high blood pressure and risk of cardiovascular events. The American Heart Association recommends no more than 2,300 milligrams a day and an ideal limit of no more than 1,500 mg per day for most adults. The AHA’s newest guidance on a heart-healthy diet emphasizes choosing lean cuts of meat and poultry over processed forms.

Use portion control, and consider eating the meat without the skin, especially if you indulge on a portion larger than the recommended 3-ounce serving.”

www.heart.org (https://www.heart.org/en/news/2021/11/23/is-turkey-healthy-for-you-read-this-before-you-gobble-any)

“Thanksgiving is associated with a significant increase in blood pressure — not to mention, body weight, body fat, and resting heart rate. The more a person weighs before the holidays, the greater the chance these numbers have of going up. One reason that blood pressure can spike as a result of a Thanksgiving meal, registered dietitian Elisa Bremner told Health Digest, is that many of our favorite Thanksgiving foods are often very salty (think: brined turkey and stuffing), which can raise blood pressure by impairing kidney function.

Holidays and family can be major stressors for people to begin with. Add to that a Thanksgiving meal loaded with fat and sodium, the metabolism of which puts further stress on the body. All of that combines with the disruption of routine that goes along with holiday scheduling, creating further stress and making squeezing in a workout difficult. What you have is, unfortunately, a perfect storm scenario for a cardiac event,” Dr. Tom Ingegno, a Baltimore-based acupuncturist, told Health Digest.”

Health Digest (https://www.healthdigest.com/284146/everything-that-really-happens-to-your-body-on-thanksgiving/)

We’ve made countless jokes about our “Thanksgiving pants“ and planned belt unbuckling as we prepare to indulge in a big meal on Thursday. And, in case you missed it, we’ve also done our best to calculate the number of calories we might consume if we don’t rein it in a little bit. But what actually happens to your system when you overeat during the holidays?

We asked Dr. Jay Kuemmerle, a gastroenterologist and professor of medicine at Virginia Commonwealth University and Dr. Daniel Hurley, an endocrinologist and consultant in the Division of Endocrinology, Diabetes, Metabolism and Nutrition at the Mayo Clinic, Rochester to walk us through how our bodies really handle the feast before us.

“The main difference that relates to Thanksgiving is the volume and constituents of the meal,” says Kuemmerle. “In large part the high fat can lead to feeling very full and slower digestion. This can cause the stomach to expand to a greater degree, which can be uncomfortable.”

Uncomfortable how? Well, as the stomach gets more distended from overeating, the growing pressure is relieved by releasing gas — that means some people will experience acid reflux and the urge to belch. Kuemmerle suggests thinking of the stomach as a balloon: It has some elasticity, but eventually reaches a breaking point and must relieve pressure.

Our bodies have a natural stopping point, but the brain is capable of overriding the stomach’s wishes to stop eating. That’s particularly true during a holiday meal, where variety and abundance are prized.

“There’s some suggestion that a wide variety of food, like at the Thanksgiving meal, tends to increase food intake,” says Hurley. This is often referred to as the “smorgasbord effect,” according to the Columbia University Press.

Thanksgiving differs from other meals mostly in ritual: The holiday prizes tradition over digestive mindfulness, hence the problems with variety and satiety. But in all other ways, the meal looks about the same to your digestive tract. (Which may be a comment on our abundant year-round food supply and not this holiday of abundance).

Below, how digestion works — on Thanksgiving and on all other days:

It turns out the expression “feast your eyes” is pretty dead on. As soon as you sit down at the table, the sight and smell of the food sends a signal to the brain and then down to the stomach to prime your digestive system for the meal, according to Kuemmerle.

That means, at the very first bite, your stomach is primed and ready to go. “When the first bite of food hits the stomach, it’s already revved up: acid and digestive enzymes have been released,” says Kuemmerle. “The stomach starts to expand to accomodate the meal.”

Your mouth plays a role too. “As food is chewed, digestive juice from the salivary glands starts the digestion,” explains Hurley. “The teeth involved in mastication break down the food into protein, carb, fat and then in the stomach, breakdown continues.”

As you eat, your stomach stretches and secretes acid and digestive enzymes to help digest the food. Once you get to a point where your stomach feels full, stretch receptors — a collection of sensory nerves in the stomach — send messages to the brain to tell it that it’s time to stop eating.

Again, this is where your brain can really misguide your body. “When we eat, ghrelin — the hormone that stimulates back to brain to say I’m full or I’m hungry — increases and activates the hunger or satiety centers in the hypothalamus of the brain,” explains Hurley. “But your central nervous system can override the hypothalamus — it’s the same reason we can stay awake, even if our brain is telling us we’re tired.”

Once your body determines fullness, the stomach grinds the food down into two to three millimeter pieces — small enough to fit into the small intestine. As the stomach does this, it begins to contract and reestablish its tone, while pushing the ground up matter and digestive liquid through the pylorus and into the duodenum, which is the upper part of the small intestine.

This process can be slowed, depending on what you ate. “A high fat meal with gravy and butter delays emptying of the stomach because fat is harder to digest,” says Kuemmerle. In other words? Your stomach’s ability to efficiently process its contents may rely on how much butter your Aunt Mable put in those mashed potatoes. This can delay stomach emptying, which is an important step of digestion because the food’s presence in the small intestine signals the release of important enzymes from the pancreas and galbladder. These pancreatic enzymes and bile help to digest carbs and proteins and emulsify fats, breaking the food down into amino acids and simple sugars to be absorbed into the blood stream.

Of note, Hurley explains, our metabolism can actually increase if we eat too much to help with digestion, which requires energy. But don’t get too excited, he says, “it’s not enough to overcome the calories we don’t need — it’s just enough to help us.”

The release of sugar in the blood stream triggers insulin, the hormone responsible for regulating blood sugar. Insulin and another hormone glucagon will store some sugar in the liver as glycogen (some fat is also stored in the liver). Every cell of your body requires glucose and muscles also requires a store of glycogen. What the body doesn’t use for these functions will be sent to fat tissue to be stored as fat — either subcutaneous fat or abdominal visceral fat.

As the digested material hits the end of the small intestine, specific vitamins get absorbed, bile gets reabsorbed and hormonal signals are sent to the brain.

Next, the body performs a really fascinating self-cleaning maneuver: As the matter continues into the colon (where water is reabsorbed and some additional nutrients are absorbed, according to Kuemmerle), the interdigestive period begins. All of the “indigestible material” — the detritus that didn’t make it through the first time — gets pushed through. The pylorus opens widely and the bigger stuff gets swept into the colon. A gallbladder contraction allows the pancreatic duct to get cleaned out. It is, Kuemmerle explains, a form of housekeeping to prep the body for the next meal.

“While the [conscious] brain is involved in chewing and swallowing and ‘starting’ the machinery,” says Kuemmerle. “The vast number of functions occur in the GI tract without us being able to regulate or be aware of it.”

And here you thought you were just sitting on the couch.

“Too stay healthy and not overeat, DRESS TO IMPRESS!  Save your baggy, comfy clothes for another occasion. Instead, break out a form-fitting garment — think skinny jeans or a curve-hugging dress. “You’ll be less likely to overeat if you’re wearing something a little snug, because you’ll start feeling uncomfortable more quickly,” says Keri Gans, RD, author of The Small Change Diet. If you can make it through the meal without having to undo the top button of your pants, you’re in good shape.”

HUFFPOST ( www.huffpost.com)

“A great way to burn off your Thanksgiving meal and stave off the tryptophan coma is to engage in family-friendly games. Whether it’s a game of football or a scavenger hunt, staying active will keep spirits high and bodies moving.  If games aren’t your thing, another way to work off that Thanksgiving meal is to take a stroll. Walking will burn some calories and help you unwind after being indoors. It’s also another way to get your recommended 10,000 daily steps.  This time of year is especially difficult for some families and individuals who don’t have the means for a Thanksgiving meal. Soup kitchens and meal delivering services typically have an overwhelming response on Thanksgiving, so they are always in need of an extra pair of hands. Volunteering not only spreads the spirit of the season but also helps you appreciate your own blessings.”

Banner Health (https://www.bannerhealth.com/healthcareblog/advise-me/tips-for-a-healthy-thanksgiving)

“The turkey is roasting in the oven. The pies are cooling on the counter. And you may be telling yourself, “Thanksgiving Day is no time to be overly rigid about what I’m eating.”

Health experts say – you might have a point.

“I don’t want people overthinking their relationship with food during Thanksgiving, when the holiday should be about friends, families, being thankful and counting our blessings,” said Dr. Colleen Spees, an associate professor of medical dietetics at Ohio State University College of Medicine in Columbus.

Holidays tend to bring out all-or-nothing attitudes about eating, said Krystal Dunham, a registered dietitian nutritionist in Tulsa, Oklahoma. People are either “YOLO! It’s the holidays! I’m going to let all the rules go!” or “It’s the holidays, and I’m not touching anything unless it’s celery.”

“And I think there’s a way to exist in the middle,” Dunham said.

That middle ground allows for enjoyment, peace of mind and health, she and Spees said. And while some people, including those with diet-related medical conditions such as diabetes, might require more thoughtful planning, everyone can make simple, healthy last-minute choices that enhance the day.”

https://www.heart.org/en/news/2023/11/20/ideas-for-keeping-thanksgiving-healthy-and-happy

“Few days before if not already done, make serving extra-easy with a planned layout. Fill the dining table with your chosen serving bowls and glasses, placing food labels in the proper dishes. If you’re buying flowers for your centerpiece, remember to pick those up few or even couple of days before or easier fake lay our flowers (that is up to the hostess and host doing the party).

Night before most Thanksgiving chopping, peeling, or toasting can be done about 24 hours before Thanksgiving. Make the Thanksgiving pies if they need refrigeration after made that day do so, and set out the overnight dinner rolls to rise. As you prepare the side dishes and appetizers that can be made early, remember to set out any dishes or kitchen tools that you will need for Thanksgiving Day.

If you have a dessert and coffee table set it up the night before; you can even make a staging area for coffee, desserts, and drinks. Stock with flatware, sugar, creamer, and cups to avoid guests finding themselves underfoot.

Having a Turkey thaw it out 24 hrs before cooking.”

Striveforgoodhealth.com (striveforgoodhealth.com)

3 days before the big day or sooner TIPS! Well lets get prepared if you have the party at your house!

1. Thanksgiving, you can put the finishing touches on the guestroom and set out front porch decorations. Prepare the guest room with fresh linens and other amenities and rake the leaves when you get a chance. If children will be attending, get out Thanksgiving movies or games that kids will love, including BABY SAFE.

2. Double-check your home to make sure you have enough of everything for everyone. Think napkins, plates, serving bowls, name cards—even ice! This is a good time to wash or dry-clean your table linens, too.  Clean house for them and you guys giving the party!

3.  TODAY no later write down the menu if not already done.   Write down any items you’ll need to buy; remember to consider meals for the rest of the weekend if guests are sticking around. Turkey should be first and foremost if it isn’t already ordered. Consider purchasing perishables like milk and fresh fruit a day or two before the party so they don’t go bad.

4. If you’re purchasing a frozen bird, allow the turkey to thaw in your fridge for 24 hours for every 4 pounds of turkey.

5 Speaking of that delicious Thanksgiving turkey—plan ahead for tasty turkey leftovers. Make sure you have enough containers to hold all the leftovers. You may also want to grab a few inexpensive leftover containers at places like the dollar store or Walmart’s or Target, you get the idea!

6. To remember your health be STRESS FREE! 2 Days before the holiday do the following:  Prepare ingredients inadvance and tackle make-ahead dishes where you can. Prepare ingredients in advance and tackle make-ahead dishes where you can. Thanksgiving, clean and peel any vegetables and refrigerate them (keeping them in water can keep them from browning). Set out the bread for homemade stuffing (stale stuff works best), and pre-make your favorite sweet cranberry sauce and creamy mashed potatoes.   Run your dishwasher and make it dish free for the big day so clean up is easier!  SET UP YOUR BAR with empty ice buckets and alcohol not open yet like new wine bottles and harder alcohol on the table with the wine openers if you need them.  Make sure at the bar or in your closet you have enough clean glasses to lay out Turkey morning!

7. Few days before if not already done, make serving extra-easy with a planned layout. Fill the dining table with your chosen serving bowls and glasses, placing food labels in the proper dishes. If you’re buying flowers for your centerpiece, remember to pick those up few or even couple of days before or easier fake lay our flowers (that is up to the hostess and host doing the party).

8.  Night before most Thanksgiving chopping, peeling, or toasting can be done about 24 hours before Thanksgiving. Make the Thanksgiving pies if they need refrigeration after made that day do so, and set out the overnight dinner rolls to rise. As you prepare the side dishes and appetizers that can be made early, remember to set out any dishes or kitchen tools that you will need for Thanksgiving Day.

9. If you have a dessert and coffee table set it up the night before; you can even make a staging area for coffee, desserts, and drinks. Stock with flatware, sugar, creamer, and cups to avoid guests finding themselves underfoot.

LESS STRESS THE BETTER YOU THE HOST OR HOSTESS NEED TO ENJOY YOUR THANKSGIVING TOO!