Yesterday, did you have trouble refusing the delicious stuffed capons, gratinated oysters and other meringue logs served before your eyes? If treating yourself is strongly recommended during the holidays, the digestive system can suffer from these excesses. Bloating, cramps and reflux can then appear at the table. Fortunately, a little-known tip – validated by a physiotherapist – allows you to overcome these little inconveniences.
Express drainage, a good post-holiday reflex
When meals have been richer than usual (in fats, sugars but also alcohol), the belly often swells. This gas or bloating is a sign of a digestive system in pain: it is working hard to metabolize these excesses.
However, if no health reflex allows you to instantly digest a box of chocolates that you swallow too quickly, a physiotherapist has revealed a simple tip to reduce bloating.
On her Instagram account, she advises practicing express drainage, making small circular movements counterclockwise.
A technique that is also validated by Dr. Gérald Kierzek.
“Massaging your stomach using circular movements can provide relief because this massage gently stimulates the intestines, lymphatic circulation and muscle relaxation, thus promoting the evacuation of gases and general relaxation”, recognizes the medical director of True Medical.
This massage, to be performed after a heavy meal or at the end of the day, follows the path of the colon and stimulates peristalsis (the contractions which move the food bolus forward), which helps stuck gases to move and evacuate more easily. Then, gentle pressure and circles on the abdomen improve microcirculation and lymphatic return, reducing the feeling of tension and “hard stomach” (principle of abdominal lymphatic drainage).
“The contact, warmth of the hands and breathing associated with massage finally activate the parasympathetic nervous system, reducing the stress that often worsens bloating,”
he emphasizes.
However, dother simple gestures “like walking, breathing deeply, drinking a suitable herbal tea or applying heat to the stomach have also shown an interesting effect on the feeling of a heavy stomach after a big meal”, further specifies the emergency doctor.
Other actions to adopt
These little tips that are easy to apply the day after the festivities have a significant effect on your digestive system.
Activate and mobilize your stomach
“Taking a slow walk for 10 to 15 minutes after a meal helps you restart transit, mobilize the abdominal muscles and promote the elimination of gas,” says the doctor. “Certain postures or exercises (for example, “knee to chest” type positions or postures inspired by yoga or physiotherapy such as the “crushed frog”) also facilitate the migration of gases towards the rectum and their evacuation.
he emphasizes.
Breathe for a few minutes
“Deep abdominal breathing or a few minutes of cardiac coherence relax the abdominal belt, reduce the intra-abdominal pressure felt and improve digestive comfort”, reveals Dr Gérald Kierzek. “As for relaxation techniques (gentle yoga, meditation), they reduce hypervigilance to digestive sensations and the impact of stress on intestinal motility,” he continues.
Opt for gentle heat
Grandma’s method is still as effective as ever, heat should also be preferred in cases of bloating.
“A warm hot water bottle or hot compress on the lower abdomen for 15 to 20 minutes relaxes the smooth intestinal muscles and abdominal muscles, reducing cramps and spasms”, assures the medical director of True Medical.
Position yourself well
Do you usually lie on your right side? Error: it is the left side that can give you relief.
“Lying on your left side can help in some cases, because this position accompanies the physiological trajectory of the descending colon and can facilitate the progression of gas,”
recognizes the doctor.
Hydrate properly
“Finally, drinks (herbal teas, non-carbonated water in small sips) can act as a little digestive boost in the event of a heavy meal,” concludes Dr Gérald Kierzek.