Exercises for When You've Overeaten
We’ve all been there—overindulging in a big meal and feeling like a stuffed turkey. It can be uncomfortable and leave you feeling sluggish. But don’t worry; there are exercises that can help relieve that post-feast discomfort. Here are some simple, effective ways to get you back on track.
One of the easiest and most effective exercises is simply going for a walk. Walking helps stimulate your digestive system, easing bloating and discomfort. A 2021 study found that physical activity is effective at relieving abdominal bloating symptoms. So, lace up those sneakers and take a leisurely 15-20 minute stroll around your neighborhood.
Yoga can also work wonders for your digestive system. Certain poses help massage your internal organs and promote better digestion. Here are a few you can try:
Cat-Cow Stretch: Get on your hands and knees. Alternate between arching your back (Cow) and rounding it (Cat). This helps massage your intestines and improve circulation.
Seated Forward Bend (Paschimottanasana): Sit with your legs extended straight out. Slowly reach forward towards your toes, keeping your back straight. This pose stimulates the digestive organs.
Child’s Pose (Balasana): Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground. It’s a gentle way to compress and massage your stomach.
Deep breathing is another way to help reduce stress and improve digestion. When you breathe deeply, your diaphragm moves downward, creating space for your stomach to expand, which aids digestion. Try this simple exercise:
Diaphragmatic Breathing: Sit or lie down comfortably. Place one hand on your chest and the other on your abdomen. Breathe in deeply through your nose, letting your abdomen expand while keeping your chest still. Exhale slowly through your mouth. Repeat for 5-10 minutes.
Gentle stretching can also help relieve tightness and discomfort after a big meal. Here are a couple of stretches to try:
Torso Twist: Sit or stand with your back straight. Gently twist your torso to the right, holding for a few seconds, and then twist to the left. This can help move food through your digestive tract.
Side Stretch: Stand with your feet hip-width apart. Reach your right arm overhead and lean to the left, stretching your side. Hold for a few seconds and repeat on the other side. This helps relieve tightness in your abdomen.
You can even try giving yourself an abdominal massage. Lie down and use your fingertips to make circular motions on your stomach, moving from the right side of your abdomen up to your ribcage, across to the left side, and down to your pelvis. This follows the natural path of your intestines and can help move things along.
A study in the Journal of Clinical Nursing in 2016 found that abdominal massage can significantly reduce bloating and discomfort in patients with chronic constipation.
Finally, make sure you have enough liquids. While not an exercise, drinking water is crucial. Staying hydrated helps your digestive system function more efficiently. Sip on water or herbal teas, which can help ease digestion and reduce bloating.
But there’s one more thing I’d like you to consider: avoid the situation in the first place. The Japanese have a tradition of eating until you’re 80% full, which they call “Hara Hachi Bu.” This practice encourages people to stop eating before they feel completely full, typically around 80% of their capacity. The concept is rooted in the Okinawan culture and is believed to contribute to their longevity and health.
Here are five ways to practice Hara Hachi Bu.
1. Put down your fork between bites. This slows you down and gives your brain time to catch up with your stomach.
2. Use smaller plates and bowls to help control portion sizes naturally.
3. Instead of eating from the bag, pre-portion your snacks to avoid mindless overeating.
4. Drink a glass of water before meals to help you feel fuller faster.
5. Halfway through your meal, pause and assess your hunger. Are you still hungry, or just eating out of habit?
Moderation is key. Try it for a week and see how you feel.
Reference Links:
The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized clinical trial
Mohammad Kazem Hosseini-Asl, Erfan Taherifard, and Mohammad Reza Mousavi
Gastroenterology and Hepatology from Bed to Bench, Published 2021 Winter; 14(1): 59–66. PMCID: PMC8035544
Abdominal massage and laxative use for constipation: a pilot study
Serena Artale, Stefano Terzoni, Anne Destrebecq, Claudia Maria Sansone, Maria Teresa Vitale, Elena Sala, Paolo Ferrara
British Journal of Nursing, Published Online:26 Jul 2023https://doi.org/10.12968/bjon.2023.32.14.666
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5/18/2024
