Wrong habits to avoid after eating
To ensure good health, one needs to exercise discipline when it comes to their meal timing and habits. Improper digestion can lead to a range of health problems, which is why knowing what to eat and consciously consuming food – while being aware of how much to eat – is crucial.
People have different habits regarding the things they do after eating or finishing a heavy meal. Some of them go for a walk for a few minutes, light a cigarette, or drink a cup of tea or a glass of soda. Which of these behaviors are healthy and which are harmful to health.
The truth is that many of these habits do more harm than good, so the article explains things that should not be done immediately after eating, and explains the healthy behaviors that can be adopted after eating.
Things not to do immediately after eating:
Maintaining health and fitness is not limited to the type of food we eat only, but many of our behaviors before and after eating affect the way we digest and absorb food. Here are some of the most common behaviors that should not be done immediately after eating:
1. Sleeping or lying down
Often after eating a full meal, people will naturally feel sleepy. Sleeping after eating will slow down the functioning of the digestive system, causing a number of health complications. Lying down after eating will make stomach acid easily return to the esophagus. Moreover, if you fall asleep after eating a full meal, you will wake up with a full stomach feeling full. It takes enough time to digest food before going to bed, usually at least one to two hours.
2. Work after eating or exercising
Even if you only eat a snack, you should avoid working immediately after eating. Exercising immediately after eating makes it difficult for the body to digest food and causes problems such as cramps, nausea, or even diarrhea. After eating, the stomach needs to give enough oxygen and blood to help complete the digestive task, but the body will prioritize transporting blood and oxygen to the muscles when you start exercising. This will slow down the digestion process and develop gastrointestinal disorders. So give your body some time to digest your food and then exercise. It is best to exercise before eating or two hours after.
Walking right after eating is not a good thing. You may have to deal with problems like indigestion and acid reflux. It is recommended to rest in an upright body position and then walk slowly around the house to promote digestion. Wait about 10 minutes to half an hour after a meal before walking slowly. This will also improve metabolism and good digestion of food.
3. Smoking
Smoking is strictly prohibited after eating, as its harmful effects are several times greater than during normal times outside of eating times. It is recommended to completely quit smoking at all times due to its serious harm to health.
4. Shower
The habit of taking a hot bath immediately after eating leads to some problems for the digestive system. The reason is that when taking a hot bath, the body temperature rises and causes blood to concentrate on the surface of the skin, feet and hands, which leads to a decrease in blood flow to the digestive system, which hinders the activity of the digestive system. . It significantly reduces digestive system activity, causing gas, bloating, and a number of other problems.
5. Soft drinks
It is preferable to avoid drinking soft drinks immediately after eating, as the person swallows a lot of gas with the soft drink that fills the digestive system, causing bloating and belching, or passes through the entire digestive system to the outside of the anus, causing bloating and flatulence.
6. Eat fruit
Fruit takes less time to digest than other food components such as proteins and fats, so it is best to eat fruit one hour before or two hours after meals to ensure good digestion of the fruit.
7. Drink tea and coffee
Tea leaves are acidic, meaning that the acid in the tea will strengthen the protein content of the meal, delaying its digestion. In addition, the phenolic compounds in tea and coffee interfere with the body’s absorption of iron, so it is recommended to avoid drinking tea and coffee an hour before and after meals.
8. Exercise
Exercising, such as running or swimming immediately after eating, disrupts the digestive process, as blood goes to organs other than the digestive system, and the person may experience vomiting and bloating, so it is recommended to wait 3 to 4 hours after eating to practice vigorous exercise after fatty meals and about An hour or two after snacks.
9. Loosen the belt
Reducing the usual pressure of clothing or belts on the stomach disrupts the digestive process and also makes room for eating more food, a habit that encourages overeating.
10. Drink plenty of water
It is okay to drink a moderate amount of water after a meal, but you should avoid drinking large amounts of water. Drinking too much water puts pressure on the digestive system and makes it difficult for the stomach to digest food. Likewise, drinking very cold water after eating can also slow down digestion. If you want something to drink after a meal, drink warm herbal tea.
Ways to digest better:
You already know what not to do right after eating, but you can also add some habits into your life to better improve digestion. There are several ways: Eat a balanced diet with foods that contain probiotics: The good bacteria that live in the intestines from probiotic products help improve digestive health. Try yogurt that contains live bacteria such as Lactobacillus acidophilus. Probiotics can also be loaded through dairy products, kefir, and probiotic-containing drinks that taste great and improve digestion. Create slow eating habits: By eating slowly, and chewing your food well, you will reduce swallowing excess air which will lead to less bloating and less impact on digestion. Make sure you get enough fiber: Fiber helps improve digestion, but increase your fiber intake gradually to avoid constipation. Also, drink plenty of water when eating a high-fiber diet.
Specialists also recommend:
- Drinking water: Water is beneficial for the digestive process, because it maintains ease of movement within the digestive system, especially if the meal is rich in fiber. Connecting drinking water with meals also helps in obtaining sufficient water to hydrate the body.
- Do not keep leftovers: Leftovers encourage eating more after a few hours, so it is preferable to share food with others and not leave it in the refrigerator, especially sweets and fatty, high-calorie meals.
- Doing light walking: Yes, you should avoid exercising after eating, but walking or light hiking differs from vigorous exercise, so it is recommended to go out and do slow walking half an hour after eating, as walking helps in the digestive process and stimulates it by 14% without causing any effects. Side effects such as acid reflux or heartburn, which is beneficial when drinking tea or coffee, and also contributes to controlling levels.
References:
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