Walking, gentle exercise, relieves stress, helps soothe the stomach, reduces bloating caused by overeating.
Doctor Vu Truong Khanh, Head of the Department of Gastroenterology, Tam Anh General Hospital, Hanoi, said that eating too much at one meal increases the burden on the stomach, affecting intestinal motility.
Slow gastric emptying causes excessive secretion of stomach acid, creating pressure on the lower esophageal sphincter, leading to impaired contractile function and reflux.
Food that has not yet been fully digested will decompose and ferment in the stomach, leading to flatulence and bloating. Symptoms include tightness, heaviness in the stomach, belching, nausea, and may be accompanied by pain. Some of the ways below help soothe the stomach and reduce discomfort if you overeat.
Walk, do light exercise
When people eat a full meal, they tend to feel tired and want to lie down immediately. However, this can easily irritate the lining of the food pipe, creating a feeling of nausea and risk of stomach acid reflux. At this time, you should sit to facilitate the digestion of food.
Gentle exercise contributes to promoting food consumption, increasing the time it takes for food to move to the small intestine, soothing acid reflux.
According to Dr. Khanh, whether you eat too much or not, you should still walk gently for 5-10 minutes after finishing your meal, about 30 minutes. This activity brings many health benefits such as reducing blood sugar, preventing heartburn and gastroesophageal reflux, avoiding fat storage, and reducing belly fat. Be careful not to exercise vigorously like running or jumping right after eating because it can cause the opposite effect, causing vomiting and stomach pain.
A few simple massage movements also help reduce bloating and indigestion. Massage your abdomen from left to right, working your way up from your abdomen toward your ribcage with a flat hand, then place your palms in the back and move your hands forward over your hips, down the sides of your pelvis toward your groin.
Use foods that support digestion
Green tea and herbal teas such as ginger tea help the digestive system work more effectively by stimulating the production of saliva, bile and gastric juice. Green tea also contains antioxidants that act as anti-inflammatory agents that can reduce symptoms of bloating. Polyphenolic compounds specifically catechins increase the activity of digestive enzymes, and pepsin helps break down proteins in the stomach.
The high acid content in lemon stimulates the production of hydrochloric acid, which helps digest food. Drink a glass of warm lemon water as soon as your stomach is full to quickly reduce symptoms. However, people with gastritis or reflux need to be careful when using it.
Yogurt contains many beneficial bacteria that help balance intestinal microflora, suitable for people with bloating. Eating unsweetened yogurt after eating too much helps regulate bowel movements, reduces gas or food accumulation, prevents constipation, and improves digestion. Fermented bacteria in yogurt stick to the lining of the digestive tract and secrete natural antibiotics, enhance local immunity, and inhibit the growth of factors that cause stomach pain.
Reduce stress
Stress or excessive tension accompanied by anger, sadness, and depression can easily lead to uncontrolled eating and overeating. Many people who are in the process of losing weight when they accidentally eat too much also feel pressured, worried that a high-calorie meal will greatly affect their weight. Relaxing and soothing your mood helps reduce pressure on the digestive system.
To avoid uncomfortable bloating and the risk of gastrointestinal diseases, Dr. Khanh recommends that you only eat enough, about 70-80% of your needs. Eat on time, at regular times, eat slowly and chew thoroughly, focus on meals, do not watch TV, and limit talking during meals.
The time from when food is put into the mouth until the brain receives information is 20 minutes. A meal should last at least 20 minutes for the brain to receive signals, control the amount of food eaten, ensure food is crushed, reduce the burden on muscles and stomach motility.