What to do when you have eaten too much?
End-of-year celebrations, weddings, baptisms, family meals… So many opportunities to feast at the table, around a (too) copious meal and a higher alcohol consumption than usual. Often follows the unpleasant impression of having eaten too much. Feelings of heaviness, gastric acidity and nausea are all signs of overeating. What are the best ways to soothe the symptoms of overeating?
What happens physiologically when you overeat?
1- Basic principle of digestion
First of all, it seems necessary to return to the anatomy of the digestive system. It is a well-oiled mechanism. Each swallowed bite passes from the mouth to the esophagus: the latter has the function of guiding the food to the right place, in this case the stomach. Once in the stomach, the food is stirred, in order to be crushed into small pieces. This process takes about two hours. Then the crushed food descends through the pylorus into the small intestine; the organ will continue digestion by continuing the work of mixing, for about an hour. Finally, the food “porridge” passes into the large intestine, where it will finish being digested, before being evacuated.
2- The “overflow”
In principle, the human body knows how to signal when it has received enough food:
- Leptin , the satiety hormone, binds to receptors in the hypothalamus to indicate the need to stop food intake.
- E. Coli bacteria, naturally present in the human digestive system, produce proteins involved in the feeling of satiety (1) .
Also, different organic substances appear 20 to 30 minutes after the start of each meal to indicate to the brain when food intake is sufficient. However, sometimes we are not listening to these signals and we continue to eat. The result is a feeling of “overflow” and discomfort. If this feeling of heaviness is accompanied by heartburn , gastric reflux, or even nausea and headaches, it may be dyspepsia, or indigestion.
After a too large meal, the stomach is fully filled. He can no longer stir the food properly – he needs more time and more “effort” to break the food into small pieces. Thus, it will stay longer in the stomach pocket, without being able to be evacuated towards the small intestine. Cramps are a reaction of the stomach to the overflow: distended, it will try to evacuate the surplus as quickly as possible towards the pyloric sphincter, which will however remain closed, until the food has found a more consistent consistency. liquid.
What are the actions to take when you have eaten too much?
1- When you have eaten too much, you have to walk
It is better not to lie down, at the risk of causing heartburn and gastric reflux (gastroesophageal reflux). It is more beneficial to do a digestive walk. Walking , the most intrinsic physical activity, has the virtue of activating digestion. It solicits all the muscles of the body, starting with the abdominal strap . In addition, the standing position promotes digestion and encourages transit. Also, after a heavy meal, it is strongly advised to walk for half an hour to an hour. Fresh air from outside, moderate physical activity and walking will soothe the feeling of heaviness felt when you have eaten too much.
2- When you have eaten too much, you need to hydrate
If the stomach is too full, it must be helped to begin the work of digestion. The absorption of water , and liquid in general, facilitates the breakdown of food in the gastric sac. Also, when you have eaten too much, it is recommended to drink slowly. You can opt for carbonated water rich in bicarbonate, if the feeling of heaviness is accompanied by acidity and/or reflux. You can also choose an herbal tea: warm to hot water encourages the digestion of fats, while certain plants with carminative, eupeptic or choleretic properties facilitate the digestive process. Chamomile, verbena, licorice, peppermint, ginger , or fennel are good options. Detox Infusionis another. You can also take inspiration from traditional Chinese medicine and hydrate yourself with green tea : in addition to its digestive properties, green tea helps reduce bad cholesterol and cardiovascular risks (2) . Finally, lemon juice can also help digestion. Indeed, the citric acid it contains soothes the nauseating feeling that one feels when one has eaten too much.
3- When you have eaten too much, you must fast
It is not a question of really fasting , but rather of lightening your meals, the following days, both in terms of quantities and type of food. It is important to reconnect with your bodily sensations:
- Eat when you feel hungry
- Eat a reasonable amount and stop immediately at the threshold of satiety
- Chew well and eat slowly
In addition, it can be beneficial to favor foods that are easy to digest: abundance of fruits and vegetables (rather cooked than raw ), fibers (vegetables, legumes, complex cereals). It is advisable to avoid saturated fats ( butter , red meat, cold cuts, cheese ), alcohol and sugar. A kind of detox , which should only last a few days, moreover.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.