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Many people have the habit of taking a walk after a meal, thinking that it will help digestion. However, some recent studies have shown that taking a walk immediately after a meal may not be the best option. On the contrary, proper rest may be more beneficial for digestion. This article will introduce two behaviors that should be avoided after meals, and provide scientific advice based on research data.
Avoid taking a walk immediately after eating
Many people like to go for a walk immediately after a meal, thinking that it will help with digestion. However, one study showed that physical activity immediately after a meal may actually suppress gastrointestinal function.
The effects of different body positions on gastrointestinal motility, autonomic nervous system, and subjective comfort were explored. The three positions are: sitting upright, a bed position with the head raised by 60° and the knees raised by 20°, and a bed position with the head lowered to 30° immediately after the meal.
The results of the experiment showed that the 60°-30° position showed the highest number of gastrointestinal sounds and the longest cumulative sound duration after meals. Conversely, maintaining a 60° head elevation position triggers sympathetic activation after a meal, inhibiting gastrointestinal function and resulting in fewer gastrointestinal sounds.
Data have shown that lowering the head to a 30° position (60°-30° position) not only promotes gastrointestinal function after meals, but also maintains high vagus nerve activity, which aids digestion.
Conversely, upright and 60° posture triggers overactivation of the sympathetic nerves, inhibiting the digestive process and leading to dyspepsia. This suggests that taking a walk immediately after a meal may not be conducive to the normal functioning of gastrointestinal function, and that proper rest is a better choice.
Avoid sitting for long periods of time after eating
Another behavior to watch out for is sitting for long periods of time after eating. Studies have found that maintaining a 60° head elevation position for long periods of time after meals is not only bad for digestion, but may also increase the risk of pressure ulcers. A 60° head elevation position increases peak pressure in the sacrococcygeal region, which in turn increases the risk of pressure ulcers.
After a meal, maintaining a 60° head elevation position for a long time triggers sympathetic overactivation and inhibits gastrointestinal function. The study data showed that the 60° position triggered a significant increase in heart rate and a significant decrease in standardized RMSSD after a meal.
In monitoring at 0, 20, and 40 minutes after meals, the number of gastrointestinal sounds in the 60°-30° position was significantly higher than that in the 60° position and the upright sitting position. At the same time, the health problems caused by the 60° posture are not limited to indigestion, but also include an increased risk of pressure ulcers. This suggests that sitting at a high angle for long periods of time after meals is not good for your health.
The right way to boost digestion
To promote digestion, strenuous activity and prolonged sitting should be avoided after meals. Here are some suggestions to boost digestion:
Proper rest after meals can help promote gastrointestinal function. Choosing a 30° head elevation position in bed (60°-30° position) can effectively promote digestion and reduce the risk of gastrointestinal discomfort and pressure ulcers.
Avoid strenuous activities, such as brisk walks or runs, after meals, which can trigger sympathetic overactivation and inhibit gastrointestinal function. Instead, choose light activities such as walking slowly and maintaining a gentle pace of movement that can aid digestion.
Maintaining good lifestyle habits is also an important factor in promoting digestion. Maintaining a regular diet and sleep schedule, avoiding overeating and overwork, can help maintain gastrointestinal health. Healthy lifestyle habits are not only good for your digestive system, but they also improve your overall health.
Proper rest after meals and choosing the right position play an important role in promoting digestion and preventing gastrointestinal discomfort. Lowering the head to a 30° position (60°-30° pose) showed better digestion and subjective comfort after meals.
Avoiding walking immediately after meals and staying in a sitting position for long periods of time is an important measure to protect gastrointestinal health. I hope you can benefit from this, adjust the way you rest after meals, maintain good lifestyle habits, and promote digestion and overall health.
Finally, what experiences and insights would you like to share? Feel free to leave a message in the comment area!
bibliography
Okano, A., Masuhara, S., Ota, S., Motegi, C., Takabayashi, N., & Ogino, T. (2017). Effects of Postprandial Body Position on Gastrointestinal Motility, the Autonomic Nervous System and Subjective Comfort. Acta Medica Okayama, 71(6), 485-491.