Bloat and Indigestion: The Impact of Overeating and How to Alleviate It with Light Exercise, Mindful Eating Habits and Healthy Foods.

Doctor Vu Truong Khanh, Head of the Department of Gastroenterology at Tam Anh General Hospital in Hanoi, explained that overeating can strain the stomach and disrupt intestinal motility. This can lead to a range of uncomfortable symptoms like bloating, acid reflux, and indigestion. To alleviate these issues, he recommends engaging in light exercise such as walking after a meal.

Walking gently for 5-10 minutes can promote digestion, increase the time food spends in the small intestine, and soothe acid reflux. Massage movements can also help reduce bloating and improve digestion. Additionally, certain foods like green tea, herbal teas like ginger tea, lemon water, and yogurt can support digestion by reducing bloating and improving digestion.

Reducing stress is also crucial to avoid discomfort from overeating. Dr. Khanh advises eating only enough to meet 70-80% of your needs, eating at regular times, chewing thoroughly, and focusing on your meals. He also recommends avoiding distractions during meals by watching TV or talking with others and allowing at least 20 minutes for your brain to receive signals about fullness before stopping to eat.

Overall, taking care of both physical activity and mental health is essential for maintaining a healthy digestive system after overeating.