Prevent digestive troubles, acid reflux by avoiding these common meal mistakes

After meals, it is crucial to adopt habits that promote digestion. Scientific evidence emphasises certain practices to avoid post meals for optimal health, said Dr Sri Karan Uddesh Tanugula, consultant general physician, Yashoda Hospitals, Hyderabad. “Making these mistakes right away after eating might cause pain, intestinal problems, and other health problems,” mentioned nutritionist, Apurva Agarwal.

“One primary recommendation is refraining from engaging in vigorous physical activity immediately after eating. High-intensity exercises can divert blood flow away from the digestive system, potentially leading to indigestion and discomfort,” said Dr Tanugula.

Moreover, it is suggested to avoid lying down or going to bed immediately after meals. “Lying down can contribute to acid reflux, a condition where stomach acid flows back into the oesophagus, causing heartburn. To prevent this, it is advisable to wait at least two to three hours before lying down after a meal. This allows sufficient time for the digestive process to progress,” said Dr Tanugula.

This is why, late-night heavy meals or even snacking can cause sleep disruption, indigestion, and weight gain. “It is preferable to eat a light meal a few hours before going to bed,” mentioned Dr Tanugula.

Additionally, consuming large amounts of liquids, especially cold ones, right after meals can dilute stomach acids and hinder the digestive enzymes’ effectiveness. “It is recommended to drink water moderately during meals and increase fluid intake between meals for better digestion,” said Tanugula.

Dietitian Richa Doshi in an Instagram video shared that calling for tea or coffee immediately post meals is a common mistake that we all make and should be avoided. Although a cup of coffee might seem like a nice way to wind down after a meal, caffeine can make it more difficult for the body to absorb certain minerals, such as calcium and iron. “Choose herbal teas or caffeine-free choices to aid with digestion without impeding the absorption of nutrients,” said Agarwal. 

Similarly, eating fruits post meals is a strict no-no, shared Doshi.

Avoid lying down immediately after meals (Source: Pexels)

Furthermore, engaging in stressful activities immediately after meals can negatively impact digestion. “Stress activates the body’s “fight or flight” response, directing blood away from the digestive system and potentially causing digestive issues. It is advisable to engage in calming activities, such as light walking or light breathing, to support the digestive process,” said Dr Tanugula.

Post-meal baths should be avoided too.

Experts also urge that one should avoid large portions of desserts after a meal, which makes digestion extremely delayed.

Smoking after a meal might aggravate digestive problems in addition to posing other health dangers. “This may increase the chance of digestive and cardiovascular disorders. Furthermore, smoking narrows blood vessels, which reduces the absorption of nutrients. Refusing to smoke after eating is essential for improving digestion, enhancing general health, and reducing the risk of several illnesses,” said Agarwal.

 

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A post shared by RICHA DOSHI | Dietician (@dieticianrichadoshi) 

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