Soothing an Upset Stomach: The Benefits of Gentle Exercise and Mindful Eating for Digestion

Reducing stress and engaging in gentle exercise like walking can help soothe an upset stomach and reduce bloating caused by overeating. Dr. Vu Truong Khanh, the Head of the Department of Gastroenterology at Tam Anh General Hospital in Hanoi, explained that overeating can put a strain on 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.

When it comes to digestion, consuming certain foods can be beneficial. Green tea, herbal teas like ginger tea, lemon water, and yogurt with beneficial bacteria are all great options for supporting digestion. 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.

Dr. Khanh recommends engaging in light exercise like walking for 5-10 minutes after a meal to promote digestion and reduce discomfort after overeating. It’s also important to pay attention to your body’s hunger cues – eating only enough to meet 70-80% of your needs, eating at regular times, chewing thoroughly, focusing on your meals and avoiding distractions during meals can all help you feel full faster without overindulging.