“After eating, the parasympathetic part of the nervous system, known as the rest and digestion system, is activated. The body shifts its focus to digestion, which can cause drowsiness, laziness, and a desire to relax. However, the idea that you must lie down after eating is more of a habit than a bodily need,” says D. Zalagaitytė.
Read more US denies Iran’s reports about the tanker hitting mines near the Strait of Hormuz
According to her, it is much more beneficial to move at least briefly during that time. You don’t need sportswear or a long route – a calm walk is enough.
“Movement stimulates intestinal motility, which can reduce bloating, feelings of heaviness, and fullness. On the other hand, lying down immediately after eating can increase heartburn or burning sensations for some people,” explains the pharmacist.
For the same reason, she advises not to leave dinner right before going to bed. It’s better to go to bed at least 2–3 hours after eating.
Not sports, but a calm walk
After dinner, there is no need to try to “work off” the food eaten with a fast walk or intense workout. D. Zalagaitytė emphasizes that a light load is important in this case.
“The pace should be such that you can talk freely while walking. You shouldn’t be out of breath or have a sharply increased pulse. If too much intensity is chosen immediately after eating, nausea, stomach spasms, or other discomfort may occur,” she says.
In the evening, intense physical activity is not suitable for everyone for another reason – it can overly stimulate you, making it harder to fall asleep later. A short calm walk, on the contrary, can help you relax after the day. The pharmacist notes that light movement helps reduce tension and can positively affect sleep quality. It doesn’t require much time.
“10–15 minutes is quite enough. Often people think that if they can’t walk for an hour, there’s no point in going at all. But this kind of thinking often prevents forming a habit,” notes D. Zalagaitytė.
You can start with a few evenings per week. Or go out for just five minutes daily and only later extend the walk.
Read more Not just a famous actor and musician: Johnny Depp’s art exhibition opened in Germany
Better to go out before you sit down
One of the hardest tasks is to get up from the table and put on your shoes. If after dinner we sit down “just for five minutes,” it easily turns into the whole evening. Therefore, D. Zalagaitytė advises not to postpone the walk too much.
“You can go out immediately or within the next half hour. Later, drowsiness often only increases and more reasons arise not to go – bad weather, darkness, tiredness,” she says.
Simple tricks can help as well. For example, placing shoes or a jacket in a visible place before dinner. Or linking the walk to an action you will have to do anyway.
“You can start very simply – you ate, cleared the table, took out the trash, and then walked for a few more minutes. When you don’t have to decide anew each time whether to go, the habit forms more easily,” explains the pharmacist.
If it’s raining outside, you can move indoors
A walk is not the only option. If the weather is bad or you simply can’t go out, D. Zalagaitytė suggests at least not sitting still for a while. You can wash the dishes, tidy up the kitchen, take out the trash, or just walk around the house for a few minutes.
“After eating, blood glucose levels start to rise, and muscles use it for energy when moving. Therefore, even a small amount of activity after eating can be beneficial,” she says.
Some people notice changes quite quickly.
“After returning from a walk, the feeling of heaviness may be less, drowsiness reduced. And if it becomes a regular habit, the benefits are not limited to just that evening,” says D. Zalagaitytė.
Therefore, it’s not necessary to start with big goals. Sometimes one simple agreement with yourself is enough: after eating, don’t go to the sofa for at least ten more minutes.
