The national holiday Chuseok is fast approaching. During this time, foods rich in carbohydrates and sugars, such as sweet potatoes and potatoes, are in season, so we tend to consume high-calorie and oily holiday foods. However, if we let our guard down, we may end up overeating, so we need to be careful.
If we consume more food than our body needs for energy, it can overload the digestive function, causing indigestion such as heartburn, belching, and abdominal bloating. In addition, if we consume a lot of high-calorie food in a short period of time, fat can easily accumulate, leading to weight gain.
Also, when blood sugar levels rise and fall rapidly, drowsiness or fatigue may occur. If you lie down or fall asleep before digestion is complete, this will put additional burden on the digestive system. Be careful because repeated overeating can lead to chronic diseases such as obesity, high blood pressure, and diabetes.
To prevent overeating, it is good to enjoy seasonal fall foods in moderation while maintaining a balanced diet that includes dietary fiber and protein. When starting a meal, it is effective to eat light foods such as vegetables or wild greens first rather than high-calorie foods, and it is also a good idea to control the amount by taking small portions using an appetizer plate.
Chew your food slowly to feel full, and eat healthy snacks like nuts and fruit when you feel hungry between meals. This will help you avoid overeating and maintain healthy eating habits.
If you have inevitably overeat, it is important to drink enough water to promote digestion and expel sodium. If you have mild indigestion, it is helpful to drink peppermint tea, ginger tea, or green tea, or to stretch or take a walk.
Also, it is recommended to skip the next meal or replace it with a light meal centered on vegetables to give the digestive system a rest. Sometimes, there are cases of extreme fasting after overeating, but this can actually stress the body or may not be suitable for the individual’s health condition, so caution is required.
If you still feel full after a certain period of time after overeating, it is recommended to fast for 6 to 12 hours to give your digestive system a rest. At this time, drink plenty of water to maintain the water balance in your body, and for your first meal after overeating, it is recommended to choose porridge or vegetables that will reduce the burden on digestion and help your body recover.
Tae-won Lim, head of the Department of Gastroenterology at Daedong Hospital, said, “During Chuseok and in the fall, many people overeat more than usual for various reasons. However, we need to be aware that this behavior has a negative impact on our health and consciously manage our eating habits.”
He continued, “A sudden increase in appetite may be due to environmental factors, but if it causes discomfort in daily life or is difficult to resolve on your own, it may be a symptom of a disease, so it is recommended to visit a nearby medical institution and receive medical help.”
Reporter Jo Yu-kyung, Donga.com, [email protected]
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2024-09-12 01:05:01