The reason why overeating makes you feel bad is, first of all, because as you consume food and liquids you take in air and produce gas from the digestion process; plus your stomach, abdominal muscles, and small intestine are stretched to the max, which understandably causes pain.
The discomfort can last several days, because you do not stop eating (even if it is no longer excessive) and your system continues with its digestive processes. The following recommendations will help you reduce your discomfort quickly.
After 5 minutes
When you eat, there is a moment when you know you have to stop; however, you don’t stop biting because you see the food in front of you. That is the moment when you must put down your fork and step away from the table.
When that happens, the damage is probably already done, but you shouldn’t punish yourself; rather, you have to find a way to feel more comfortable, even if it means unbuttoning your pants. «The more restricted you are, the more uncomfortable and less relaxed you’ll feel, which means it’s going to make your digestive system worse for stress,» says Lisa Ganjhu, M.D., a gastroenterologist and professor of medicine at New York University Langone Medical Center.
While eating, it is not necessary to drink water, but mint tea can help relax the digestive trackincluding the esophageal sphincter, which allows you to burp air trapped in your stomach so you don’t feel like a balloon. The function of gas and belching is to stimulate digestionbecause they make all the food in your system move.
If you prefer coffee, this hot drink can also help move your bowels and make you feel better, but believes that the effects of caffeine can wreak havoc in certain people and can make problems worse in sensitive people.
after 15 minutes
After eating, move around a bit. Do not go from the table to the chair, much less to bed. Doing so can put pressure on your stomach and that will push stomach acid into your esophagus and trigger uncomfortable heartburn.
You don’t need to take any medicationexcept if there is pain. Dr. Ganjhu recommends an over-the-counter heartburn, heartburn, reflux, and indigestion aid. But if there’s no discomfort, there’s no reason to medicate: «There’s nothing you can take to speed up the process, that’s a fact. Foods that are higher in fat, spicier, and more spicy will take longer to digest. Give it time.» and it will pass.»
after 30 minutes
Although you’ll probably still feel discomfort, now is the time to do some walking. «Walking is the best thing to do after overeating because it stimulates the digestive system, which helps move food through your body faster,» she says. When you sit idly, your digestive system does too.
When you come back, give your abdomen a light massage. «It’s like helping a baby burp,» Ganjhu explains. Also, «when you’re relaxed, your digestive tract is relaxed. So almost anything that relaxes you will help you feel better.»
1 to 2 hours later
It is still too early to do something more complex, but you can try some yoga postures, but with smooth movements, no turning upside down. The idea is do not compress your stomach too much.
Sit on the floor and twist your waist, carefully and slowly. You can also try lying down and hugging your knees to your chest, or child’s pose. If the above causes nausea or reflux, simply take a deep breath to relax the intestines. You can wait another 1-2 hours to try again.
5 to 6 hours later
At this point, you should be feeling much better. Here comes the great litmus test, because it is time to eat again. You must take care that in your next meal the portions are smaller and free of irritants, nothing that causes harm to your stomach.
The next day
Dr. Mark Hyman, director of the Cleveland Clinical Center for Functional Medicine, recommends starting your day with a complete but healthy breakfast; choose one balanced with good fats and protein, and avoid processed foods. What you shouldn’t do is skip meals, even if your pants are still tight.
To optimize your metabolism, Dr. Hyman suggests eat a good portion of healthy food. Drastically cutting calories will only leave you with a colossal appetite and in all probability another bout of bingeing.
The best way to avoid all the pain and suffering from overeating is to avoid it. Yes, it is difficult, but it is important that you keep it in mind before you start eating more.
With information from Cosmopolitan