A Krasnoyarsk doctor told how to eat properly during the holidays and recover from overeating

Gastroenterologist, clinical nutritionist, pediatrician, associate professor of the Department of Childhood Diseases of Krasnoyarsk State Medical University Vladimir Chikunov told how to help his the body to withstand during New Year's feasts, when the tables are crowded with a variety of foods, including plenty of fatty and heavy foods.

Published on the website of the regional Ministry of Health Doctor's advice on how to eat healthy during the holidaysso that the stomach, liver, pancreas and cardiovascular system are not damaged:

• One table – one hot dish, since multiple ones overload the enzyme systems.
• Protein is the basis: fish, poultry, lean meat better saturate and stabilize glycemia.
• Sauces separately and control their quantity to reduce the fat load.
• Vegetables are not only raw: baked and stewed ones are better tolerated and sometimes it is better to focus on them.
• Pauses between dishes: 20-30 minutes give the digestive system a chance to adapt.
• The feeling of “I’m full” is a physiological point, and you don’t need to continue eating, even if your eyes “want” more.

According to the doctor Chikunova, for a healthy person without gastrointestinal diseases, a single late meal, even at night, as a rule, does not lead to irreversible consequences. However, physiologically this is an unfavorable situation, since at night the motility of the stomach and intestines decreases, and the production of digestive enzymes slows down; food stays in the stomach longer; the risk of gastroesophageal reflux increases, in which the contents of the stomach with stomach acid are thrown into the esophagus. “The risks increase if a person initially has gastritis, gastroesophageal reflux disease, cholelithiasis, or pancreatitis. There is also a high risk when consuming alcohol, rich fatty foods, especially if a person goes to bed immediately after eating, the expert warned.

He also urged that if severe girdling pain, repeated vomiting, pain in the right hypochondrium with fever and a sharp deterioration in general condition occur, immediately call an ambulance.

Dr. Chikunov believes that in general, New Year's overeating is not a disaster if it is episodic. Danger arises when excess becomes the norm and the body's signals are ignored.

Most common Symptoms that a person has overindulged in eating are heaviness in the epigastrium, bloating, heartburn, bowel dysfunction, general asthenia, drowsiness, exacerbation of chronic gastrointestinal diseases. “When the stomach is overloaded, the evacuation of food slows down and intragastric pressure increases. Overstimulation of gastric juice, bile, and pancreatic enzyme production may occur. An excess of easily digestible carbohydrates provokes insulin peaks, during which blood sugar levels rise sharply and cells experience an energy deficit. The abundance of fats in food significantly increases the load on the liver and pancreas. Consuming salty foods and alcohol leads to increased blood pressure, swelling, and increased stress on the heart,” explains the expert.

To the question Can the stomach become distended when eating a lot of food?the expert replied that anatomically this is impossible, but functionally – yes: with regular overeating, the saturation threshold increases, and a person ceases to feel full with normal portions. It is reversible, but requires time and discipline.

For those who could not resist and overeated, the doctor suggested effective recovery tactics. The first thing you need to do is adjust your diet: eat small meals (4-5 times a day), in moderate portions, the last meal no later than 3-4 hours before bedtime. It is also important to observe the drinking regime: exclude alcohol and sweet drinks, when choosing mineral water, give preference to low-mineralized and still water, and also do not forget to drink clean water in a volume of 30-35 ml per kilogram of weight per day. It is worth reconsidering food priorities: temporarily forget about fatty, fried and smoked foods, fresh baked goods and mayonnaise; lean more on oatmeal or buckwheat porridge, heat-treated vegetables, fermented milk products, lean fish and poultry, baked apples. And if necessary, take a course of enzyme preparations, but only as prescribed by a doctor.

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