Overeating: What Should You Do to Remove the Bloating

Every year occasions are blocking some of your calendars. From family reunions, birthdays, and this November, thanksgiving is on its way, meaning smorgasbord and turkeys will be at the dinner table to celebrate the occasion. Doesn't the food taste different when you are eating with special people surrounding you? The tendency is you get to eat too much, and your stomach sometimes suffers. 

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According to Healthline, the stomach has a capacity of 2.5 ounces of food when empty and relaxed. They added that the stomach could stretch like a balloon to make room for the food, making you feel uncomfortable or bloated. OSF HealthCare St. Joseph Medical Center's registered dietitian at the Center for Healthy Lifestyles, Kim McClintic, MS, RD, LDN, said in a release by OSF that eating should be enjoyed but do not let the overindulgence go on for several weeks because that will reflect the effects on the scale and in the heath in the long run. 

But don't worry because if this happened to you for the first time and you're a little panicky about it, here are some of the tips you can do instead of just loosening your pants for you to breathe after eating too much of that turkey this coming thanksgiving.

Relax and don't stress out

According to Piedmont Healthcare, feeling guilty after overindulging in a large meal can lead to binge eating behaviors. According to Kristen Smith, MS, R.D., a bariatric surgery coordinator at Piedmont, many people feel overeating should continue throughout the day. She stressed to relax and avoid repeating this behavior. McClintic also reminds us to avoid negative self-talking because it can dictate food choices you will eat for the next several days and weeks.

READ ALSO: Why Stress Makes One to Overeat or Not Eat at All, and How to Overcome It

No Napping

OSF Healthcare stressed that napping should not be done after eating too much. McClintic said in the OSF release that we feel sleepy because the stomach consumes energy to digest the foods you eat. She also emphasized that digestion continues even though you are dozing off, and it can cause heartburn, disrupted sleep, indigestion, and nausea. She further said that experts recommend waiting for one to two hours after binge eating before taking a nap. 

Taking a walk

Healthline said that body movement could stimulate the stomach and intestines' stimulation, making the food move rapidly. They also said that low, moderate physical activity might have a protective effect on the gastrointestinal tract. They also highlighted that walking after eating improves blood sugar, which is important for people with diabetes. They furthered that walking can prevent excessive spikes in blood sugar. 

Drinking water

According to Smith, drinking water can flush out some of the sodium an individual has consumed. However, she warned that drinking so much water can add to the fulness you feel. She mentioned that drinking four to eight ounces of water will help.

Smith also reminded us to avoid eating in front of the television and practice mindful eating. Chewing 20 to 30 times will also help you enjoy and be satisfied with your eating and avoid overeating. Foods can be abundant during this thanksgiving but remember to take care of your gut while enjoying the season. 

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