What happens when you overeat? Learn about what you can do to help your body digest faster
Most of us must have overdone it at some point—overindulging in a favorite meal and then regretting it immediately afterwards. If you feel bloated and uncomfortable, don’t despair. Here are 6 tips for helping your digestive system:
Relax. Don’t beat yourself up over one binge session. Stress can negatively affect digestion, and giving yourself a guilt trip may lead to more indigestion.
Don’t take a nap. As tempting as it may be, don’t lie down or go to sleep. This can cause reflux and slow digestion. Stay upright until your food has had time to settle in your stomach.
Take a walk. Walking can help stimulate your digestive system and help your blood sugar levels even out. Avoid strenuous exercise, however, since this can cause blood flow to your legs or arms instead of to your gut.
Sip some water. Don’t gulp it down all at once, but take a few sips of water throughout the day. Drinking water can help your body flush out excess sodium and prevent constipation.
Avoid carbonated drinks. Sodas and fizzy drinks can make you feel even more gassy and bloated.
Take some probiotics. Yogurt or other probiotic sources can help aid digestion and may also provide relief from heartburn after a heavy meal.
Include foods in your diet that keep you full for longer, such as vegetables, fruit, and lean meat.
Eat slowly, since it can take about 20 minutes for your brain to recognize that you are full.
Take small bites and chew your food thoroughly.
Pay attention while you're eating and avoid watching TV or other distractions.
Keep a record of your eating habits, both good and bad, in a diary or journal. Reflect on what went wrong and focus on how to correct it.
Stay physically active.
Stay hydrated, as drinking water can control hunger.
Manage stress.
If you find yourself overeating often, you may have a condition called binge eating disorder, which can take a huge toll on your health. Talk to your doctor if you are worried.
Try herbal tea. In particular, peppermint, chamomile and ginger tea can help reduce gas. Take a walk or stroll. Gentle exercise — emphasis on gentle — helps stimulate digestion.
Herbal and spiced teas: This includes peppermint tea, turmeric tea, ginger tea, and fennel tea. The herbs and spices in the tea can reduce inflammation and relieve symptoms of digestive distress. Prune juice: Full of fiber, this beverage can encourage bowel movements.
The researchers found that cedarwood oil and oregano oil were the most active at inhibiting the growth of H. pylori bacteria. Cedarwood oil was also effective at inhibiting urease activity at sub-inhibitory concentrations.
To cleanse the colon, experts recommend drinking 6 to 8 cups of warm water per day. In addition, you should also eat plenty of foods with a high water content, including fruits and vegetables like watermelon, tomatoes, lettuce, and celery.
Ginger, used as a dried powder in cooking or fresh in tea or cooking, can reduce bloating and other digestive problems. Unsaturated fats like olive oil help with vitamin absorption. Vegetables with skin, which are rich in fiber, like potatoes, beans, and legumes.
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