Take a walk after dinner

According to Times of India, a 15-minute walk after eating stimulates bowel movements, aiding digestion and reducing bloating. Lying down immediately after a meal can cause acid reflux and make metabolism less efficient.

Drink herbal tea

Sipping a warm cup of herbal tea after dinner can positively impact gut health. Peppermint, ginger, chamomile, or fennel teas help soothe the stomach, reduce bloating, and boost natural digestive fluids. Opt for caffeine-free teas to avoid disturbing sleep. Warm water also calms the digestive system, promoting smoother bowel movements and easier nutrient absorption.

Practice deep breathing and gentle stretching

Deep breathing and gentle stretching after dinner help relax the nervous system, reduce stomach stress, and support digestion. Slow, steady breathing exercises also shift the body into a resting state, allowing food to move more easily through the intestines.

Gentle yoga poses such as cat-cow, seated twists, or child's pose can boost blood circulation to the stomach and intestines, reducing bloating and relaxing muscles before sleep. However, avoid overly strenuous movements or those that put pressure on the abdominal area.

Sit upright

Instead of lying down after eating, sit upright for at least 30 minutes to support natural digestion, allowing food to move smoothly through the stomach and intestines. Slouching or lying down too soon can cause gastroesophageal reflux, bloating, and discomfort. An upright posture also improves blood circulation, reduces pressure on the stomach, and strengthens back muscles.

Get 8 hours of sleep

According to Eat This Not That, sufficient sleep helps the body control hunger better, whereas sleep deprivation often leads to nighttime eating. Lack of sleep also reduces insulin sensitivity, making it harder for the body to convert sugar into energy and increasing the tendency to store excess fat.

Le Nguyen (Compiled)