If you often restrict yourself from eating, overeating can be a signal that your body wants balance – it’s trying to make up for losses and get the calories and nutrients it needs to function properly. For the same reason, we often overeat in the evenings when we access food after a hungry day at work.
Diseases caused by overeating
Even if the gastrointestinal tract is in good condition, regular overeating can lead to negative consequences. By constantly consuming excessive amounts of food, the walls of the stomach are stretched and more and more food is needed to achieve a feeling of satiety. This often leads to the development of overweight, arterial hypertension, angina and other serious diseases of the cardiovascular system.
If the digestive system is initially weakened, the negative manifestations of overeating can occur much faster. Common symptoms include diarrhea, constipation, nausea, heartburn, flatulence, and abdominal pain and cramping. Often these symptoms do not occur in isolation, but in combination, which significantly impairs the quality of life.
The most common diseases resulting from regular overeating include:
- Violation of blood supply to the stomach;
- Gastritis with low acidity;
- Cholecystitis;
- Pancreatitis;
- Fatty degeneration of liver tissue;
- Cardiovascular diseases (due to increased load on the heart);
- Hypothyroidism;
- Menstrual disorders;
- Problems with potency.
Hidden hunger
You may consume enough food, but if it does not contain the nutrients you need, your body may still feel hungry. For example, if you eat only carbohydrates (cereal, rolls, fruit), the lack of protein can lead to a feeling of constant malnutrition, even if the total number of calories consumed is higher than normal. It will be enough, add 200-250 grams of low-calorie chicken meat to the diet to get rid of the feeling of hunger and stop overeating.
Harmful habits
Alcohol consumption can fuel an unhealthy appetite, but there is an even more dangerous habit – gobbling. A person gets used to constantly chewing something between main meals, and unfortunately, his choice rarely falls on vegetables or fruits, more often he chooses seeds, snacks, nuts, sweets.
How to know if you’re close to overeating: 6 symptoms
- Stomach pain and heaviness
Large portions, which are often poorly chewed, increase the pressure on the walls of the stomach and intestines. This causes discomfort.
- Heartburn
When the stomach becomes full, stomach acid begins to rise up the esophagus, causing a burning sensation in the chest.
- Breathing problems
An overfilled stomach puts pressure on the diaphragm, so each breath is taken with effort
- Sleepiness
Excess food causes fatigue – the body puts all its energy into digestion. You want to lie down and rest, as after hard work.
- A feeling of dissatisfaction
You have eaten a lot and you can’t eat anymore, but you feel that the food is not enough. You want another small bite. And then another.
- Nausea
15-20 minutes after eating there is a feeling of oversaturation – it is at this time the brain receives a signal about the overload of the gastrointestinal tract. There is an aversion to food, even a glance at it causes nausea.
What to do when overeating
- The main thing is not to lie down!
If you feel that you have eaten too much, your stomach hurts and the feeling of heaviness does not go away, the worst thing you can do is to lie down. When you lie down, food is digested more slowly and gastric juice flows more easily into your esophagus. So, you only prolong your agony and provoke heartburn.
- Move, but slowly
A short walk will improve blood circulation, which in turn will speed up digestion. If you don’t have time to walk, you can do some cleaning in the kitchen – double the benefits.
Run to the gym to immediately burn off the calories eaten, it is not worth it. Intense exercise will do more harm than good. They can cause sharp pain, vomiting, and heartburn. Physical activity will slow down the digestive process, as part of the body’s resources will be directed to support the muscles.
- Drink water
Plain water! No gas. Not mineral water. Preferably warm. If you’ve ever pulverized food in a stationary blender, you clearly understand the function of water in digestion. It helps to dilute food, making it more suitable for processing by enzymes and enzymes in the stomach and intestines. In addition, water:
- plays an important role in the creation of mucus, which protects stomach and intestinal tissues from irritants in food;
- serves as a medium for the activity of these biological catalysts, speeding up the chemical reactions needed to break down food into simpler components;
- regulates the temperature in the digestive organs.
- Support the GI tract
Enzyme preparations will give the body the components it needs to break down and absorb macro and micronutrients. This will get rid of bloating and stool problems due to poor digestion of large amounts of food.
It is better to entrust the choice of suitable preparations to specialists.
How to avoid overeating during holiday meals
Episodic overeating is a common phenomenon that can be difficult to avoid in the context of national hospitality traditions. A generous meal is often perceived as an expression of special hospitality, and refusal to eat may be considered impolite. However, excessive eating during the holidays can lead to significant discomfort and undesirable health consequences. To minimize the risks, you can use the following guidelines:
- Rational approach. If available, it is wise to bring a container and pack your favorite take-out meals to consume later, at a more appropriate time.
- Enzyme support. To prevent possible digestive disorders, enzyme preparations can be taken before the meal, as recommended by your doctor.
- Choice of meals. Lighter and less fatty meals should be favored, avoiding excessive fried and heavy foods.
- Stimulation of digestion. During meals, it is recommended to include in the diet foods that promote the production of gastric juice, such as lemon, fermented vegetables, sour milk and other acidic drinks.
- Planning. If possible, it is desirable to familiarize yourself with the proposed menu in advance in order to properly distribute the forces and volumes of food consumed.
Building healthy eating habits is a process that takes time and consistency. From an early age, it is important to teach children to eat mindfully, without forcing them to eat when they are not hungry or encouraging them to overeat sweets after a big meal. Food should be a source of energy and pleasure, not a cause of health problems.
