ua en ru

Dietitian discussed danger of overeating and explained how to deal with it

Dietitian discussed danger of overeating and explained how to deal with it Photo: How bad is overeating (freepik.com)

Overeating is not good, but from time to time, we cannot avoid overindulging. Many national traditions are associated with preparing and enjoying incredibly delicious dishes. It is extremely difficult to refuse and abstain from consuming them. Moreover, it can offend the hospitable hosts.

Ukrainian dietitian Oleh Shvets tells about the consequences of overeating.

What happens after overeating

  1. The stomach expands beyond its normal size, exerting pressure on other organs and causing pain or bloating.
  2. The digestive system works harder, disrupting the normal levels of enzymes and hormones.
  3. More acid is produced in the stomach, which can move up the esophagus and cause heartburn.
  4. Excess gas is formed due to the fermentation of nutrients in the intestines.
  5. Metabolism speeds up, leading to sweating, heat, and dizziness.

Among the long-term side effects of regular overeating are obesity, chronic stomach disorders, poor sleep quality, slowed metabolism, inflammation, and even cancer (due to chronic acid reflux), high blood pressure, and heart diseases.

How to avoid overeating:

  1. Plan your meals and control portion sizes.
  2. Include in your diet foods that provide longer satiety, such as vegetables, fruits, whole grains, legumes, and lean meats.
  3. Eat slowly, as your brain may need about 20 minutes to recognize that you're full.
  4. Take small bites and chew your food thoroughly. Be mindful while eating and avoid watching television or other distracting factors.
  5. Stay physically active. Drink plenty of water, which helps control hunger. Manage stress.

Seven tips to help your digestive system

Relax

Don't blame yourself. Stress can negatively affect digestion, and feelings of guilt can lead to even more digestive disturbances.

Don't lie down

This can trigger acid reflux and slow digestion. Stay in an upright position for two hours until the food leaves the stomach.

Take a walk

Walking can help stimulate your digestive system and regulate blood sugar levels. However, avoid intense physical activity, as it can divert blood flow to your legs or arms rather than to the intestines.

Drink some water

Don't drink too much at once; instead, take a few sips of water throughout the day. Drinking water helps flush excess sodium from the body and prevents constipation.

Avoid carbonated drinks

They can cause even more gas and bloating.

Take probiotics

Yogurt or other sources of probiotics aid digestion and also ease heartburn after heavy meals.

Don't rely on pancreatic enzymes

The gland produces ten times more secretion than necessary for adequate food digestion. Therefore, the consequences of overeating are not related to enzyme deficiency. Persistent advertising may provoke you to further episodes of overeating. Instead, the promised ease will not appear after taking pancreatin capsules.

Earlier, we discussed how a "healthy" habit increases the risk of death from heart disease by 91%.