Combat Festive Overeating With This Essential TCM Guide

WE COMBINE THE WISDOM OF TRADITIONAL CHINESE MEDICINE, MODERN TECHNOLOGY, AND PATIENT-CENTERED CARE FOR YOU TO THRIVE IN TODAY’S FAST-PACED WORLD. Share With the festive season just around the corner, it is once again time for gatherings with family and friends over a feast of delicacies and drinks as you catch up on each other’s lives in the past year. On such occasions, the tendency to overindulge in the rich festive food typically leads to overeating which causes symptoms such as bloatedness, lethargy and adding a few undesirable pounds to the weighing scale. In fact, research suggests that people tend to gain more weight during the festive season! [1] In this article, let’s explore what is overeating in TCM and how you can relieve symptoms from festive overeating with TCM remedies, recipes and acupressure points from Physician Leow. Over at Oriental Remedies Group (ORG), we have helped many eczema and Topical Steroid Withdrawal patients manage their condition. We strive to help patients manage their eczema better and improve their quality of life to #BeTheBestYouCanBe. In this article, we help you understand the causes of eczema and share some treatment options that can help alleviate symptoms and reduce flare-ups. Why is overeating bad and how to combat it? Reasons for overeating are unique to each individual, it is important to identify the reason for you to make positive changes to your diet. Here are some ways to prevent overeating and digestive issues. 1) Practice Mindful Eating Many of us overeat simply because we are distracted. The most common distractor include the use of any device (such as mobile phones), as well as engaging in conversations while eating. When one is engaged in another activity, it is difficult to keep track of what we are eating. The first step to curbing overeating is to practise mindful eating, placing focus on one’s sensual awareness and experience the food. This involves paying attention to food, taking time to chew and enjoying each bite. 2) Be Aware of Stress-eating Stress might lead to overeating. Our hormone and cortisol level rises when we are under stress [2], which affects our appetite and increases our cravings for sugary or fatty foods. Stress is unavoidable, but knowing how to manage stress is crucial for our long-term health. Activities such as meditation and regular exercise are some of the good ways to help cope with stress. 3) Reduce Consumption of Processed Foods and Alcohol Heavily processed foods such as bacon, sausage and ham are commonly used in many festive meals. Such foods are digested quickly in our body which leads to a spike in blood sugar [3]. The dip that follows after the spike in blood sugar will then cause one to become hungrier [4]. On the other hand, there is also a phenomenon known as the “apéritif effect” [5], where a greater amount of food is consumed as a result of alcohol consumption. This means that drinking alcohol can increase the chances of eating more than you intended and can make you more likely to give in to your salt/sugar cravings. Thus, limiting your intake of processed foods and alcohol can help prevent overeating. 4) Exercise Regularly Being active not only helps to improve Qi and Blood circulation in the body, it also improves intestinal motility and our body metabolism – all of which helps with digestion. It is best to engage in at least 30 minutes of moderate physical activity at least twice a week. 5) Drink Sufficient Warm Water Drinking plenty of warm water or ginger/cinnamon tea can help warm the Stomach and abdominal area, which helps ensure the proper functioning of our digestive system. Avoid excessive consumption of cold foods and drinks, as it can slow down intestinal motility and impair digestive function Overeating from the TCM perspective In TCM, the Spleen is the key organ of digestion as it transforms the nutritive essence that comes from the breakdown of food and liquids into Qi, Blood and body fluids. Bloating, wind and indigestion are common results of overeating. If you are experiencing discomfort from overeating, try these easy home remedies to relieve your symptoms. TCM home remedies to combat overeating symptoms Bloating, wind and indigestion are common results of overeating. If you are experiencing discomfort from overeating, try these easy home remedies to relieve your symptoms. 1) Abdominal Massage Massaging your stomach can help improve gut motility and relieve symptoms such as bloating, indigestion or constipation. Instructions: Lie on your back in a comfortable position. Bend your knees and put your feet in a flat position. Place one hand on your belly button, and then place the other hand above it. Move your hand together in a circle in a clockwise direction around the belly button. Use light pressure as you go along. Note: Individuals who are experiencing diarrhea should avoid abdominal massages. 2) DIY Acupressure Massage Apart from abdominal massages, massaging certain acupoints can also help provide relief from bloating and indigestion. Most of these acupoints are believed to influence the Stomach, Intestines and other abdominal Organs to improve digestive health. Zu San Li 足三里 (ST36) Location: Roughly 3 inches (or 4 fingers) below the kneecap, about 1 inch towards the outer edge. How to massage: Using 2 fingers, gently massage the Zu San Li acupoint in a circular motion. Use gentle bur firm pressure. Massage the one side for 2-3 minutes, then repeat on the other leg. How it works: Also known as the “longevity point”, massaging Zu San Li has a rejuvenating and healing effect. It directly works on the Stomach by balancing the Stomach Qi and energy. Zhong Wan 中脘 （CV12) Location: Roughly 4 inches above the belly button. How to massage: Using 1 or 2 fingers, gently massage the Zhong Wan acupoint in a circular motion. Make sure not to press too hard. Massage for 2-3 minutes. How it works: Zhong Wan has functions such as tonifying the middle jiao, strengthening the stomach and fortifying the Spleen, as well