Easing the Burden of Overeating: How Walking, Exercise, and Diet Can Help Relieve Stress and Reduce Bloating

Walking and gentle exercise can help relieve stress and reduce bloating caused by overeating. According to Dr. Vu Truong Khanh, Head of the Department of Gastroenterology at Tam Anh General Hospital in Hanoi, overeating can burden the stomach and affect intestinal motility. This can lead to slow gastric emptying, excessive stomach acid secretion, pressure on the lower esophageal sphincter, impaired contractile function, and reflux. Undigested food can decompose and ferment in the stomach, causing symptoms like tightness, heaviness, belching, nausea, and pain.

One way to soothe the stomach and reduce discomfort after overeating is to engage in light exercise such as walking. This can promote digestion, increase the time food takes to move to the small intestine, and soothe acid reflux. It is recommended to walk gently for 5-10 minutes after a meal, about 30 minutes after finishing. Additionally, some simple massage movements can help reduce bloating and indigestion.

Consuming foods that support digestion can also be beneficial. Green tea contains antioxidants that reduce bloating while lemon water stimulates hydrochloric acid production for better digestion. Yogurt with beneficial bacteria can regulate bowel movements and improve digestion. Drinking herbal teas like ginger tea may also provide relief from discomfort after overeating by reducing inflammation in the digestive system.

Reducing stress is also important to avoid overeating and discomfort. Eating only enough to meet 70-80% of your needs, eating at regular times, chewing thoroughly, focusing on your meals while avoiding distractions like watching TV or talking during meals are all effective ways to reduce stress on your digestive system.

In conclusion, incorporating gentle exercise into your routine after overeating along with consuming foods that support digestion can help relieve symptoms caused by undigested food decompose and ferment in the stomach. Reducing stress through relaxation techniques is also essential for a healthy digestive system.

It’s always recommended to consult with a medical professional before making any changes to your diet or exercise routine if you are experiencing ongoing symptoms related to bloating or indigestion.