If You Don't Want a Stomachache, Wait This Long Before You Get Seconds
The holidays are often filled with celebratory desserts and massive celebrations. Unfortunately, many of us may use this as an opportunity to indulge ourselves too much and feel sick with an upset stomach. That doesn't mean you can't have more than one serving if you want. All you have to do is learn how to listen to your stomach, which means holding back a little while digesting your food before you know if you really want more. According to experts, you should wait 15 to 20 minutes before returning seconds. Read on to find out why this period works best and if your stomach is already sore. This is how you can tell if your stomach is crippled, doctors say.
"A good waiting time before a second serving is around 15 to 20 minutes," says Dr. Jenna Liphart Rhoads, nurse and health educator at Nurse Together. "This time gives your stomach enough time to signal your brain that it's full."
Trista Best, MPH, an additional nutrition professor and registered nutritionist at Balance One Supplements, says the time frame is based on the hormones that control appetite and hunger: leptin and ghrelin
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According to Best, leptin is a hormone made in the small intestine that regulates our energy needs by signaling our brain that our body has had enough calories in a certain amount of time. However, ghrelin is the opposite type of hormone. It is a hunger hormone that signals the body that it needs more calories.
"These two hormones work together, but they take about 20 minutes to complete their process and can really signal the body whether it's full or not," says Best.
It's not just that you feel sluggish after eating too much or not letting your body digest food first. Eating too much in one sitting can have a number of negative effects, according to Rhoads.
"Eating too much in one sitting can literally stretch the stomach to its maximum capacity and feel incredibly painful, as well as cause heartburn and indigestion as the food and stomach acid push up against the upper esophageal sphincter," she said.
They can also help your body with digestion, says Alicia Harper, nutritionist and inventor of Probiotic Review Girl. She advises people to take a 20 to 30-minute slow walk after a large meal, as "walking after you eat can aid digestion and relieve some symptoms such as acid reflux and gas".
For more ways to help your body feel better during holiday meals, read on, and for one seasonal delicacy to avoid, don't eat this traditional holiday dish, health experts warn.
Eat other meals throughout the day.
Girl wiping face with napkin after meal, hygiene and etiquette, happy customer
Many people try to skip meals throughout the day knowing they will have a large meal later - like Christmas dinner - because they think it will help regulate their caloric intake. However, Rhoads says that is the worst thing you can do. If you skip meals throughout the day, you will only eat more when you finally eat, which leads to these unwanted feelings and side effects. You should keep eating like you normally would throughout the day, she says. And if you serve food this year, the FDA will say "Please don't eat" this beloved dessert now.
Don't drink too much alcohol before eating.
People drinking red wine with Thanksgiving dinner
You might want to have a few glasses of wine to get in the holiday mood before dinner, but too much alcohol can only make things worse later. According to Rhoads, people who are tipsy or drunk have a tendency to overeat, which - along with the alcohol - makes them feel worse at the end of the day. And when you drink, you get to know the most hated vacation drink, poll says.
Drink a glass of water before you eat.
Extremely thirsty man drinking water
If you're worried about overeating, Rhoads says there is a way to counter it. She recommends that you "have a glass of water about 15 to 20 minutes before you eat," as this will help make your stomach feel less empty - giving you the opportunity to eat less the first time and for seconds without feeling a shame to return. For more up-to-date information, subscribe to our daily newsletter.
Make sure you don't eat too fast.
Family celebrates Christmas at home
Rhoads says paying attention while you eat is just as important as it is after you eat it. "Keep checking in with your stomach during the meal instead of eating as much as you can as quickly as possible," she recommends. If you want to learn more about holiday foods, according to the survey, discover The Most Hated Holiday Cookie.
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