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Strong Women
Why lying down after eating is never a good idea (and what to do instead)
By Lauren Geall
2 years ago
2 min read
If you love a post-dinner nap, we’ve got some bad news for you. Here’s why lying down after eating isn’t good for your digestion.
We all know that working out after we eat is a bad idea. Anything that gets your heart rate soaring is going to delay digestion by diverting the all-important blood flow away from the stomach – and leave you feeling queasy. But that doesn’t mean opting for a post-dinner lie-down is smart, either. As tempting as it may be to take a nap after a heavy meal, doing so can spell chaos for your digestion.
“When you lie down post-meal, stomach acid can move into the oesophagus, leading to a burning sensation known as acid reflux or heartburn,” explains Dr Dominic Greenyer, director and GP at The Health Suite. While these symptoms are more prevalent in individuals with gastroesophageal reflux disease (also known as GERD), they can affect anyone who chooses to go horizontal post-meal.
But dealing with an uncomfortable burning sensation isn’t the only reason why lying down after a meal is a no-go: gravity also has a part to play here.
“Gravity helps in moving food through the digestive tract, but this natural aid is counteracted when lying down, potentially leading to a slower digestion process,” Dr Greenyer says. “It’s generally recommended to wait at least 2-3 hours after eating before lying down, so your body has enough time to initiate the digestive process and move the food from your stomach into the small intestine.”
He continues: “Consistently lying down immediately after meals, especially if it leads to frequent acid reflux, can also have broader implications for gut health.”
These implications can include damage to the lining of the oesophagus, which can increase your risk of esophagitis or Barrett’s oesophagus (a condition that causes permanent changes to the lining of the oesophagus). Having poor digestion day after day can also impact the balance of the gut microbiome, Dr Greenyer adds. “If food isn’t digested efficiently, it can result in an overgrowth of certain bacteria in the intestines, potentially leading to a range of digestive issues.”
Is sitting down after eating bad for digestion too?
Credit: Getty
Most of us aren’t going to be lying down after we eat every single day, but we might find ourselves lounging on the sofa, or sitting at a desk in the office. But what position is best for our digestion?
According to the nutritional therapist and gut health coach Danielle Françoise, there’s no problem with sitting down after you’ve eaten, as long as you focus on staying upright. That means no slumping or bending over at your desk; by staying upright, you give gravity the chance to work to its fullest effect.
However, says Françoise, if you’ve got some free time after eating, your best bet is actually to head out for a short walk. “If you work in an office, try using a standing desk for 20 minutes after lunch or take a phone call while standing or walking,” she says. “After a large meal, I like to go on a short walk to aid my digestion and prevent that heavy feeling afterwards.”
Images: Getty
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