Feeling Overstuffed and Bloated? Here’s How to Get Relief From Your Food Hangover

When there’s such a delicious (and elaborate) meal on the table, it’s easy to go overboard during the holidays. Whether it’s a salt binge, too many sweets, or a combination of the two, don’t resign yourself to feeling uncomfortable all day long. These tips will help you feel better sooner.

Start chugging (water, that is): Be sure to hydrate before bed and have a full cup of water ready to drink as soon as you wake up. Former Canyon Ranch director and group fitness expert Aimee Nicotera also recommends drinking two to three liters of water throughout the day. It may feel counterintuitive to drink a lot of anything when you’re feeling full, but you’ll start feeling better immediately.

Freshen up: Aimee suggests starting out the morning with a hot shower, so there’s no time to sit around and succumb to that “blah state.” Taking the initiative ASAP will make everything else feel easier. Once you’re all cleaned up, don’t just reach for any old outfit; choose clothing that makes you feel confident and comfortable. “Feeling better mentally is an important part of feeling better physically,” says Aimee.

Fill up with morning fiber: One of the worst things you can do after overindulging is skip out on breakfast the next day and mess with your metabolism. Instead, enjoy a filling breakfast like a cup of oatmeal or bowl of high-fiber cereal. A breakfast that’s full of fiber will support healthy digestion and keep your stomach satisfied throughout the morning. This way, you won’t be ravenous for a huge lunch or snack on whatever’s in sight and stay stuck in the cycle.

Stretch and twist: According to yoga teacher Tara Stiles, it’s plain and simple: “Twists just get things moving.” After a big meal, get things moving with a fire-building yoga sequence full of twists that support digestion and release toxins. If you don’t have time for a full sequence, take two minutes to move through a handful of yoga poses for digestion ¡ª especially that Reclining Twist!

Get in some cardio: Even if you’re feeling bloated and sluggish, hitting up a quality cardio session to sweat things out is some of your best defense against the dreaded food hangover. Whether you head to your favorite cardio class or spend 30 minutes on the treadmill, you’ll feel 10 times better after a little exercise.

Keep your meals clean: You don’t have to go overboard with a liquid diet or crazy detox, but do your best to eat clean all day long. Reach for balanced, light meals full of fresh seasonal produce and whole grains. Steer clear of processed foods and too much sugar or salt ¡ª your body will thank you later.

Let it be: After you’ve had a fun night out, don’t be unkind to yourself. There’s no reason you shouldn’t be able to enjoy a festive meal freely, so don’t allow negative self-talk to take over. The best thing you can do is move forward with a positive attitude and happy memories of your fun.

Related: A Spicy Ginger Smoothie to Help You Detox

Image Source: POPSUGAR Photography / Benjamin Stone

Feeling Overstuffed and Bloated? Here’s How to Get Relief From Your Food Hangover

When there’s such a delicious (and elaborate) meal on the table| it’s easy to go overboard during the holidays. Whether it’s a salt binge| too many sweets| or a combination of the two| don’t resign yourself to feeling uncomfortable all day long. These tips will help you feel better sooner.

Start chugging (water| that is): Be sure to hydrate before bed and have a full cup of water ready to drink as soon as you wake up. Former Canyon Ranch director and group fitness expert Aimee Nicotera also recommends drinking two to three liters of water throughout the day. It may feel counterintuitive to drink a lot of anything when you’re feeling full| but you’ll start feeling better immediately.

Freshen up: Aimee suggests starting out the morning with a hot shower| so there’s no time to sit around and succumb to that “blah state.” Taking the initiative ASAP will make everything else feel easier. Once you’re all cleaned up| don’t just reach for any old outfit; choose clothing that makes you feel confident and comfortable. “Feeling better mentally is an important part of feeling better physically|” says Aimee.

Fill up with morning fiber: One of the worst things you can do after overindulging is skip out on breakfast the next day and mess with your metabolism. Instead| enjoy a filling breakfast like a cup of oatmeal or bowl of high-fiber cereal. A breakfast that’s full of fiber will support healthy digestion and keep your stomach satisfied throughout the morning. This way| you won’t be ravenous for a huge lunch or snack on whatever’s in sight and stay stuck in the cycle.

Stretch and twist: According to yoga teacher Tara Stiles| it’s plain and simple: “Twists just get things moving.” After a big meal| get things moving with a fire-building yoga sequence full of twists that support digestion and release toxins. If you don’t have time for a full sequence| take two minutes to move through a handful of yoga poses for digestion especially that Reclining Twist!

Get in some cardio: Even if you’re feeling bloated and sluggish| hitting up a quality cardio session to sweat things out is some of your best defense against the dreaded food hangover. Whether you head to your favorite cardio class or spend 30 minutes on the treadmill| you’ll feel 10 times better after a little exercise.

Keep your meals clean: You don’t have to go overboard with a liquid diet or crazy detox| but do your best to eat clean all day long. Reach for balanced| light meals full of fresh seasonal produce and whole grains. Steer clear of processed foods and too much sugar or salt your body will thank you later.

Let it be: After you’ve had a fun night out| don’t be unkind to yourself. There’s no reason you shouldn’t be able to enjoy a festive meal freely| so don’t allow negative self-talk to take over. The best thing you can do is move forward with a positive attitude and happy memories of your fun.

Related: A Spicy Ginger Smoothie to Help You Detox

Image Source: POPSUGAR Photography / Benjamin Stone

Soothing Stretches to Instantly Ease Digestion

Soothing Stretches to Instantly Ease Digestion

Most of us end up eating way more than usual on Thanksgiving, and since many of the dishes may be richer or sweeter than you’re used to, it can cause some major discomfort in the tummy department. Here are some gentle stretches you can do to ease digestion.

| One-Legged Spinal Twist

This twist can help get things moving in your belly. It’s also a great pose to do after sitting for a long period of time.

  • Bend your right knee and cross your left elbow over to the outside edge of the knee and look over your right shoulder.
  • As you breathe, continue to deepen the twist. Stay here for about 30 seconds, then do the other side.

| Knees to Chest

This stretch feels great if you’re bloated, having gas pains, or constipated. You may want to do this stretch in private since it’s also called Wind-Relieving Pose.

  • Lie on your back and bend both knees into your chest.
  • Give yourself a big hug, and rock your knees from side to side to help massage your abdominal organs and get things moving.
  • Then hug the knees in tight for a few seconds, and then release the knees away from your belly, lowering the toes to the floor for a few seconds. Continue alternating between the two for a minute or so.

| Happy Baby

Here’s a variation of the previous stretch.

  • Lie on your back, bend your knees, and hold onto the outside edges of your feet.
  • Gently use your arm muscles to pull your knees toward the floor beside your chest. Relax your shoulders and your head.

Related: Eat Enough of This Every Day to Cure Your Bloated Belly

| Spinal Twist

Twisting always helps get things moving.

  • Lie on your back in the middle of your bed. Bend both knees into the chest, and then cross them over to the left side of your body. You can even let your knees hang slightly over the edge of the bed for a deeper stretch.
  • Extend your arms in T position, and gaze to the right.
  • Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some cracks.
  • Use your abs to lift your knees back to center, and repeat on the other side.

| Fish

Here’s another great stretch for the belly.

  • Lie on your back with your legs extended.
  • Lift the head and upper back off the bed and prop your torso up with your elbows.
  • Relax your head back, opening through the throat.
  • Hold this position for 30 seconds.

    | Cobra

    Putting a little gentle pressure on your belly might help encourage digestion.

    • Roll over onto your belly and extend your arms out in front of you. If you’re tall, you can hang your feet over the end of the bed.
    • Keeping your legs and pelvis grounded, slowly begin to walk your hands toward your chest. As your torso lifts off the bed, keep a slight bend in your elbows. Walk your hands in until you feel a nice stretch in your abs. Relax your shoulders away from your ears and lengthen your neck. If it feels OK, lower your head back between your shoulder blades, and you’ll feel a nice stretch in your chest and neck.
    • Stay here for 30 seconds and then lower your torso back to the bed.

    Related: Bloated? These Foods May Be the Culprits

    | Seated Heart Opener

    This stretch will create space in the chest and belly, which may ease belly cramps, and can be done on the floor or while sitting in a chair.

    • Begin sitting on your heels. Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away.
    • Press your hands firmly into the ground and lift your chest as high as you can. Arch your back and push your hips into your heels. To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest.

    | Extended Wide Squat

    This relaxing yoga pose can help relieve gas pains.

    • Stand with your feet slightly wider than your hips. Bend your knees, and lower your hips down toward the ground. If your heels don’t touch the ground, roll up a towel or the back of your mat, and place it under your heels for support.
    • Bring your palms together at your heart center, and firmly press your elbows against the inside of your knees. This will help to open your hips even further.
    • After five breaths, release the hands to the floor and walk them away from your feet to increase the stretch in the hips and lower back. Hold for another five breaths.

    | Wide-Legged Forward Bend

    Here’s an effective yoga pose to relieve that uncomfortable bloated feeling.

    • Stand with your feet one leg’s length distance apart (about three to four feet). Flare your heels slightly wider than your toes.
    • Keeping your spine as long as possible, fold forward, hinging at the hips. Plant your palms on the ground between your feet, with your elbows pointing behind you, or interalce the hands behind you. If you can’t reach the floor, keep your legs straight and rest your hands on your shins.
    • Relax your toes and try to shift the weight of your hips forward so they’re in line with your feet.

    Soothing Stretches to Instantly Ease Digestion

    Soothing Stretches to Instantly Ease Digestion

    Most of us end up eating way more than usual on Thanksgiving| and since many of the dishes may be richer or sweeter than you’re used to| it can cause some major discomfort in the tummy department. Here are some gentle stretches you can do to ease digestion.

    | One-Legged Spinal Twist

    This twist can help get things moving in your belly. It’s also a great pose to do after sitting for a long period of time.

    • Bend your right knee and cross your left elbow over to the outside edge of the knee and look over your right shoulder.
    • As you breathe| continue to deepen the twist. Stay here for about 30 seconds| then do the other side.

    | Knees to Chest

    This stretch feels great if you’re bloated| having gas pains| or constipated. You may want to do this stretch in private since it’s also called Wind-Relieving Pose.

    • Lie on your back and bend both knees into your chest.
    • Give yourself a big hug| and rock your knees from side to side to help massage your abdominal organs and get things moving.
    • Then hug the knees in tight for a few seconds| and then release the knees away from your belly| lowering the toes to the floor for a few seconds. Continue alternating between the two for a minute or so.

    | Happy Baby

    Here’s a variation of the previous stretch.

    • Lie on your back| bend your knees| and hold onto the outside edges of your feet.
    • Gently use your arm muscles to pull your knees toward the floor beside your chest. Relax your shoulders and your head.

    Related: Eat Enough of This Every Day to Cure Your Bloated Belly

    | Spinal Twist

    Twisting always helps get things moving.

    • Lie on your back in the middle of your bed. Bend both knees into the chest| and then cross them over to the left side of your body. You can even let your knees hang slightly over the edge of the bed for a deeper stretch.
    • Extend your arms in T position| and gaze to the right.
    • Stay like this for 30 seconds or more| feeling your spine lengthen and twist. You may even hear some cracks.
    • Use your abs to lift your knees back to center| and repeat on the other side.

    | Fish

    Here’s another great stretch for the belly.

    • Lie on your back with your legs extended.
    • Lift the head and upper back off the bed and prop your torso up with your elbows.
    • Relax your head back| opening through the throat.
    • Hold this position for 30 seconds.

      | Cobra

      Putting a little gentle pressure on your belly might help encourage digestion.

      • Roll over onto your belly and extend your arms out in front of you. If you’re tall| you can hang your feet over the end of the bed.
      • Keeping your legs and pelvis grounded| slowly begin to walk your hands toward your chest. As your torso lifts off the bed| keep a slight bend in your elbows. Walk your hands in until you feel a nice stretch in your abs. Relax your shoulders away from your ears and lengthen your neck. If it feels OK| lower your head back between your shoulder blades| and you’ll feel a nice stretch in your chest and neck.
      • Stay here for 30 seconds and then lower your torso back to the bed.

      Related: Bloated? These Foods May Be the Culprits

      | Seated Heart Opener

      This stretch will create space in the chest and belly| which may ease belly cramps| and can be done on the floor or while sitting in a chair.

      • Begin sitting on your heels. Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away.
      • Press your hands firmly into the ground and lift your chest as high as you can. Arch your back and push your hips into your heels. To increase the stretch| lower your head behind you| stretching through your throat and the front of your chest.

      | Extended Wide Squat

      This relaxing yoga pose can help relieve gas pains.

      • Stand with your feet slightly wider than your hips. Bend your knees| and lower your hips down toward the ground. If your heels don’t touch the ground| roll up a towel or the back of your mat| and place it under your heels for support.
      • Bring your palms together at your heart center| and firmly press your elbows against the inside of your knees. This will help to open your hips even further.
      • After five breaths| release the hands to the floor and walk them away from your feet to increase the stretch in the hips and lower back. Hold for another five breaths.

      | Wide-Legged Forward Bend

      Here’s an effective yoga pose to relieve that uncomfortable bloated feeling.

      • Stand with your feet one leg’s length distance apart (about three to four feet). Flare your heels slightly wider than your toes.
      • Keeping your spine as long as possible| fold forward| hinging at the hips. Plant your palms on the ground between your feet| with your elbows pointing behind you| or interalce the hands behind you. If you can’t reach the floor| keep your legs straight and rest your hands on your shins.
      • Relax your toes and try to shift the weight of your hips forward so they’re in line with your feet.

      Bloated? These Foods May Be the Culprits

      The gift of a bloated belly isn’t only reserved for women during that time of the month. Sometimes it’s the foods we eat that can cause that full, gassy feeling. Here’s a list of foods that may be contributing to your balloon-like belly, so you may want to think about limiting or avoiding them.

      Dairy products: Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom. Try limiting the amount of milk, cheese, yogurt, and ice cream you eat, and see if that helps. If it does, you don’t have to ditch dairy altogether. Drink lactose-free milk, or take Lactaid pills to help your body digest milk products. Apples and pears: These fruits contain about five grams of fiber each, so they’re an excellent source of soluble fiber, but they can also wreak havoc on sensitive tummies. Don’t avoid them entirely, though. Eating half or a quarter of these fruits, or peeling them first, will allow you to enjoy their flavor without paying the price.Beans: This magical fruit contains oligosaccharide, a type of sugar which is not normally digestible by our bodies. When this sugar reaches your large intestine, the bacteria go to town eating it up, and the gas you produce is an unfortunate byproduct. Eat small amounts of beans along with easily digestible whole grains such as rice or quinoa to help your body get used to them.Broccoli, cabbage, and asparagus: These highly nutritious veggies are often avoided because of the odoriferous outcome. The reason these veggies cause gas is due to raffinose. This sugar goes undigested until it reaches the large intestine, where it’s fermented by methane-producing bacteria. Unfortunately, there’s nothing you can do to cut down on the gas they produce, but eating them in moderation and with other foods should help prevent a bloated belly afterward.Fatty foods: Fat slows down digestion, giving food more time to ferment. It also increases the sensation of fullness. Salty foods: Sodium may not cause gas, but it definitely makes you retain water. Cut back on the salt you add to foods, and be a label reader to make sure you’re not exceeding 2,300 mg a day. Gum and hard candy: When you chew or suck on these, you end up swallowing more often, which means you’re probably swallowing more air. Also, ones that contain artificial sweeteners can also lead to GI issues. Carbonated beverages: Bubbly drinks such as soda and beer release carbon dioxide, which can translate to bloat.

      If you’re still feeling bloated, try this detoxing yoga sequence.

      Image Source: POPSUGAR Photography

      Bloated? These Foods May Be the Culprits

      The gift of a bloated belly isn’t only reserved for women during that time of the month. Sometimes it’s the foods we eat that can cause that full| gassy feeling. Here’s a list of foods that may be contributing to your balloon-like belly| so you may want to think about limiting or avoiding them.

      Dairy products: Lactose intolerance can range from mild to severe| but either way| gas is usually a symptom. Try limiting the amount of milk| cheese| yogurt| and ice cream you eat| and see if that helps. If it does| you don’t have to ditch dairy altogether. Drink lactose-free milk| or take Lactaid pills to help your body digest milk products. Apples and pears: These fruits contain about five grams of fiber each| so they’re an excellent source of soluble fiber| but they can also wreak havoc on sensitive tummies. Don’t avoid them entirely| though. Eating half or a quarter of these fruits| or peeling them first| will allow you to enjoy their flavor without paying the price.Beans: This magical fruit contains oligosaccharide| a type of sugar which is not normally digestible by our bodies. When this sugar reaches your large intestine| the bacteria go to town eating it up| and the gas you produce is an unfortunate byproduct. Eat small amounts of beans along with easily digestible whole grains such as rice or quinoa to help your body get used to them.Broccoli| cabbage| and asparagus: These highly nutritious veggies are often avoided because of the odoriferous outcome. The reason these veggies cause gas is due to raffinose. This sugar goes undigested until it reaches the large intestine| where it’s fermented by methane-producing bacteria. Unfortunately| there’s nothing you can do to cut down on the gas they produce| but eating them in moderation and with other foods should help prevent a bloated belly afterward.Fatty foods: Fat slows down digestion| giving food more time to ferment. It also increases the sensation of fullness. Salty foods: Sodium may not cause gas| but it definitely makes you retain water. Cut back on the salt you add to foods| and be a label reader to make sure you’re not exceeding 2|300 mg a day. Gum and hard candy: When you chew or suck on these| you end up swallowing more often| which means you’re probably swallowing more air. Also| ones that contain artificial sweeteners can also lead to GI issues. Carbonated beverages: Bubbly drinks such as soda and beer release carbon dioxide| which can translate to bloat.

      If you’re still feeling bloated| try this detoxing yoga sequence.

      Image Source: POPSUGAR Photography

      What to Do If You Catch a Tummy Bug

      There are so many unpleasant procedures (think dentist and ob-gyn visits) that seem like a party when compared to the symptoms of a stomach bug. From stomach cramps| nausea| vomiting| and diarrhea| to the muscle aches| headaches| and fever| these bugs are just dreadful.

      Although the actual vomiting element only lasts a day| but sometimes up to three| a stomach virus can leave you feeling tired| achy| and with digestive and intestinal troubles for up to 10 days after. A stomach bug really wrecks a person| and it can take over a week until you begin to eating your normal diet.

      Unfortunately the best thing you can do when downed by a virus is let nature take its course and let your body do what it needs to do. You probably won’t feel much like eating| so stick to clear fluids such as water| seltzer| ginger ale| ginger tea| and ice chips. If you do feel like eating a little| stick to bland foods like bread| crackers| broth| or white rice. Avoid dairy products| caffeine| and alcohol| since they’ll just aggravate your entire digestive system. Rest as much as you can (between visits to the bathroom)| and if you’re really feeling awful| taking some Pepto Bismol| Tums| or other over-the-counter stomach-easing remedies may help.

      Related: How to Tell When You’re Really Dehydrated

      You do need to watch out for dehydration caused by losing too many fluids. Not only will dehydration make you feel worse with symptoms including dizziness| dry mouth| and fatigue| but it could also lead to seizures or permanent brain damage if left untreated. Be sure to drink clear fluids often ¡ª even popsicles help. Sip small amounts| so they’re more likely to stay down. And just keep in mind that with time| you’ll be back to your old self.

      Once you experience a stomach virus| you want to do everything in your power to prevent it from happening again. Since these viruses are highly contagious| wash your hands often| especially when you’re touching public items such as door handles and elevator buttons. Also| keeping up with your healthy diet and regular exercise routine will strengthen your immune system| so if you come in contact with a bug| your body can fight it off.

      Related: Do You Have a Stomach Bug| or Was It That Food You Ate?

      Image Source: POPSUGAR Photography

      What to Do If You Catch a Tummy Bug

      There are so many unpleasant procedures (think dentist and ob-gyn visits) that seem like a party when compared to the symptoms of a stomach bug. From stomach cramps, nausea, vomiting, and diarrhea, to the muscle aches, headaches, and fever, these bugs are just dreadful.

      Although the actual vomiting element only lasts a day, but sometimes up to three, a stomach virus can leave you feeling tired, achy, and with digestive and intestinal troubles for up to 10 days after. A stomach bug really wrecks a person, and it can take over a week until you begin to eating your normal diet.

      Unfortunately the best thing you can do when downed by a virus is let nature take its course and let your body do what it needs to do. You probably won’t feel much like eating, so stick to clear fluids such as water, seltzer, ginger ale, ginger tea, and ice chips. If you do feel like eating a little, stick to bland foods like bread, crackers, broth, or white rice. Avoid dairy products, caffeine, and alcohol, since they’ll just aggravate your entire digestive system. Rest as much as you can (between visits to the bathroom), and if you’re really feeling awful, taking some Pepto Bismol, Tums, or other over-the-counter stomach-easing remedies may help.

      Related: How to Tell When You’re Really Dehydrated

      You do need to watch out for dehydration caused by losing too many fluids. Not only will dehydration make you feel worse with symptoms including dizziness, dry mouth, and fatigue, but it could also lead to seizures or permanent brain damage if left untreated. Be sure to drink clear fluids often ¡ª even popsicles help. Sip small amounts, so they’re more likely to stay down. And just keep in mind that with time, you’ll be back to your old self.

      Once you experience a stomach virus, you want to do everything in your power to prevent it from happening again. Since these viruses are highly contagious, wash your hands often, especially when you’re touching public items such as door handles and elevator buttons. Also, keeping up with your healthy diet and regular exercise routine will strengthen your immune system, so if you come in contact with a bug, your body can fight it off.

      Related: Do You Have a Stomach Bug, or Was It That Food You Ate?

      Image Source: POPSUGAR Photography

      This Tangy Side Helps With Weight Loss

      Pickled vegetables are an excellent way to add flavor to your meals| especially if you’re looking to lose weight. Not only are pickles low in calories| but studies have also shown that adding vinegar to your diet can help keep you feeling fuller and more satisfied for longer. And it’s not just about weight loss: other studies have shown that vinegar can lower blood sugar and cholesterol levels as well as blood pressure; the pectin in apple cider vinegar can also help with constipation.

      I used cucumbers| onions| and red jalape?os in this recipe| but feel free to experiment with other produce to see what kind of pickles you like best. You can serve these pickles after a few hours in the fridge| but they taste best after a few days.

      Basic Quick Pickle Recipe

      From Whole Foods

      Basic Quick Pickle Recipe

      Quick Pickling Recipe

      Ingredients

      3 unpeeled small pickling cucumbers| thinly sliced1 small white onion| thinly sliced2 red jalape?os| seeded and sliced1/2 cup sugar1/2 cup white vinegar1/2 cup organic apple cider vinegar2 teaspoons kosher salt1 teaspoon mustard seeds1 teaspoon celery seeds

      This Tangy Side Helps With Weight Loss

      Pickled vegetables are an excellent way to add flavor to your meals, especially if you’re looking to lose weight. Not only are pickles low in calories, but studies have also shown that adding vinegar to your diet can help keep you feeling fuller and more satisfied for longer. And it’s not just about weight loss: other studies have shown that vinegar can lower blood sugar and cholesterol levels as well as blood pressure; the pectin in apple cider vinegar can also help with constipation.

      I used cucumbers, onions, and red jalape?os in this recipe, but feel free to experiment with other produce to see what kind of pickles you like best. You can serve these pickles after a few hours in the fridge, but they taste best after a few days.

      Basic Quick Pickle Recipe

      From Whole Foods

      Basic Quick Pickle Recipe

      Quick Pickling Recipe

      Ingredients

      3 unpeeled small pickling cucumbers, thinly sliced1 small white onion, thinly sliced2 red jalape?os, seeded and sliced1/2 cup sugar1/2 cup white vinegar1/2 cup organic apple cider vinegar2 teaspoons kosher salt1 teaspoon mustard seeds1 teaspoon celery seeds