Engaging in light exercise such as walking can help soothe the stomach and reduce discomfort after overeating. According to Dr. Vu Truong Khanh, Head of the Department of Gastroenterology at Tam Anh General Hospital in Hanoi, walking gently for 5-10 minutes after a meal, about 30 minutes after finishing, can promote digestion and increase the time food takes to move to the small intestine. Additionally, simple massage movements can help reduce bloating and indigestion.
Consuming foods that support digestion can also be beneficial. 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. Reducing stress is also important to avoid overeating and discomfort. Relaxing and soothing your mood can help reduce pressure on the digestive system. Dr. Khanh advises eating only enough to meet 70-80% of your needs, eating at regular times, chewing thoroughly, focusing on your meals, eating slowly, avoiding watching TV or talking during meals, and allowing at least 20 minutes for the brain to receive signals about fullness.