Top News

Most people have different habits after eating dinner. Some people lie down on the sofa or bed as soon as they finish eating, some immediately open their laptops and start working, while some people go for a brisk walk. But do you know that the activities done immediately after dinner directly affect your digestive system, blood sugar level and sleep quality? While bad habits cause acid reflux, gas, bloating and obesity, the right post-dinner routine helps in absorbing the nutrients of the food properly in the body. Know from health and nutrition experts what is most beneficial for the body after dinner. 1. What is the best thing to do after dinner? (The Ideal Routine) According to experts, it is neither right to sit completely idle after dinner nor to do heavy physical exertion. This routine is most effective for maintaining balance: Light walk (Shatapavli): Both Ayurveda and modern medical science agree that a slow walk of 10 to 15 minutes after dinner is most beneficial. In Ayurveda it is called 'Shatapavli' (walking at least 100 steps). It helps in smooth movement of food from the stomach to the small intestine (Gastric Emptying). Controlling blood sugar spike: Taking a light walk after meals gives the muscles a chance to utilize glucose, which prevents sudden increase in blood sugar after dinner. It is very beneficial for diabetic patients and those who want to lose weight. Sitting in Vajrasana for 5-10 minutes: If you cannot go out for a walk, sit in 'Vajrasana' on the bed or floor for 5 minutes after eating. This is the only yoga asana that can be done immediately after meals. It intensifies the digestive fire by increasing blood circulation in the lower stomach. 2. Do not commit these 4 mistakes immediately after dinner: Lying down on the bed immediately after eating, the gastric acid of the stomach starts returning back into the esophagus, which causes heartburn, sour belching and GERD. Running fast or doing heavy workouts: After eating food, the body's energy and blood circulation focuses towards the digestive system. Heavy exercise or brisk walking at this time can cause stomach cramps, vomiting and indigestion. Immediate tea, coffee or cigarette: Consuming caffeine after dinner prevents the absorption of iron and essential minerals and completely disrupts the sleep cycle (Melatonin Production). Drinking lots of cold water immediately: Drinking cold water from the refrigerator immediately after meals dilutes the digestive juices and enzymes, due to which instead of being digested, the food starts rotting in the stomach and produces gas. 3. How much gap should there be between dinner and sleep? According to health experts, it is mandatory to have a gap of at least 2 to 3 hours between dinner and bedtime. If you sleep at 10 pm, dinner should be completed between 7:30 to 8:00 pm. With this, the main digestive work of the body is completed before sleeping and while sleeping, the body is able to concentrate on repairing itself and getting deep sleep. The Experts' Golden Post-Dinner Schedule Step 1 (0-10 minutes): After you finish eating, sit quietly for 5 minutes or do Vajrasana. Step 2 (10-25 minutes): Take a slow walk (Shatapavli at a comfortable pace) indoors or on the balcony for 10 to 15 minutes. Step 3 (after 30 minutes): If you feel thirsty, drink half a cup of lukewarm water. Step 4 (1 hour before sleeping): Switch off the mobile, TV and laptop screens so that the melatonin hormone is released properly and you get deep and comfortable sleep.