After the rich lunches and dinners of the Christmas holidays, many find themselves dealing with digestive problems such as gastritis and reflux. The consumption of heavy, fried or sugary foods, often associated with meals that are too large and too close together, can lead to an overload of the digestive system.
In addition to paying attention to the “yes” and “no” foods to prevent these disorders, it is essential to adopt daily strategies that also involve body movement and breathing control, useful for improving digestion and promoting gastrointestinal well-being.
Useful exercises to improve digestion after binges
Among the most effective practices are two breathing exercises: thoracic breathing and complete breathing. These exercises can be done in a supine, sitting or standing position, at any time of the day.
- Thoracic breathing consists of expanding the chest slowly while inhaling for 6 seconds, holding the breath for 1-2 seconds and exhaling with the same slowness. Over time, you can increase the inhalation and exhalation times, gradually unlocking the diaphragm.
- Full breathing, on the other hand, involves both the chest and the abdomen, promoting deeper and more relaxing breathing. These exercises are particularly useful if performed in the morning or before bedtime, as they improve digestive function and reduce the feeling of heaviness.
The right diet to get back in shape
In addition to breathing, it is important to correct your diet after the Christmas excesses. To help your body recover, it is advisable to consume light meals based on vegetables, fruit and plenty of water. Reducing fatty and sugary foods, as well as avoiding alcoholic and carbonated drinks, is crucial to providing relief to the gastrointestinal tract. These habits, combined with breathing exercises, can make a difference in post-holiday recovery, promoting digestive health and general well-being, also reducing any problems with gastritis.
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