Good Lifestyle

The holidays are oftenFilled with festive desserts and massive parties. Unfortunately, many of us can take this as an opportunity of Overindulge, letting us feel sick the belly of upset. This does not mean that you can not have more than one serving, if that's what you want. Just learn how to listen to your stomach, which means of keeping a little then digest your food before you know if you really want more. According to experts, you have to wait 15 to 20 minutes before coming back for a few seconds. Continue reading to find out why this time that works best, and if your stomach is already bad,This is how to know if your stomach is upspset Covid, doctors say.

"A good amount of time waiting before coming back for a second portion is about 15 to 20 minutes," saysJenna Liphart Rhoads, PhD,Nurse and health educator for nursing ensemble. "This time allows your stomach enough time to report to your brain it is full. »

Trista Best, MPH, a nutrition teacher and a complementdietician With equilibrium a supplement, says this delay is based on hormones that controls appetite and hunger: leptin and ghrelin

According to Best, Leptin is a hormone made in the small intestine, which regulates our energy needs by pointing out to our brain that our body has had enough calories in a certain amount of time. Ghreine, however, is the opposite genre of the hormone. It is a hunger hormone that indicates the body that he needs more calories.

"These two hormones work together, but they need about 20 minutes before their process is finished and can really report the body if it is full or not," says better.

It's not only that you will feel lethargic after eating too much or not letting your body first digest food. According to Rhoads, eating too much food in one session can have a number of negative effects.

"Eating too much food in one session can literally stretch the stomach to its maximum capacity and feel incredibly painful, as well as cause stomach burns and indigestion because food and gastric acid [are] pressing up against the Sphincter [Superior Oesophage], "she explains.

You can also help help your body digestion, saysAlicia Harper, A nutritionist and creator ofProbiotics girl exam. She advises people take 20 to 30 minutes walk after a big meal, like "walking after eating can help digestion and relieve some symptoms like acid-reflux and bloating. »

For more ways to help your body feel better during holiday meals, keep reading, and for a seasonal delicacy to avoid,Do not eat this traditional holiday, health experts Warn.

Many people try to jump meals throughout the day if they know they will be eating a great Christmas dinner later as meal on, because they think it helps to regulate their caloric intake. Rhoads says it's the worst thing you can do, however. Skip meals throughout the day, you just cause you to eat evenFollowing When you finally have your meal, which leads to these unwanted feelings and side effects. You have to continue eating food throughout the day as you would normally, she says. And if you are at the service of food this year,The FDA said "Please do not eat" this beloved dream right now.

You can go down a few glasses of wine to put you in the spirit of the holidays before dinner, but too much alcohol can simply make things worse later. Rhoads says that people who are drunk or intoxicated tend to eat too much, which-combined with alcohol will let them feel worse at the end of the day. And if you drink, learnThe most hatest holiday drink, survey results.

If you fear that you are going to eat too much, Rhoads says there is a way to counter that. It recommends that you "have a glass of water about 15 to 20 minutes before the meal", as it will help your less empty stomach feel, which gives you the ability to eat less the first time and go back for a few seconds without feeling a pity. And for more information up to date,Sign up for our daily newsletter.

Rhoads says to be aware while you eat is just as important as it's once you eat. "Keep checking with your stomach throughout the meal rather than eating as much as you can as fast as possible", it recommends. And to learn more about holiday food, discoverThe most hated Holiday Cookie, survey results.