Health experts advise on ideal post-dinner routines

Health experts recommend specific post-dinner routines to optimize digestion, manage blood sugar levels, and improve sleep quality. A key recommendation is a light 10 to 15-minute walk, often referred to in Ayurveda as ‘Shatpavali’, which aids gastric emptying and helps muscles utilize glucose to prevent blood sugar spikes.

For those unable to walk, sitting in the ‘Vajrasana’ yoga pose for 5 to 10 minutes can increase blood flow to the lower abdomen and aid digestion. Dr. Ratnesh Jeno, a senior consultant at Apollo Spectra Hospital, notes that while light activity is beneficial, intense exercise or heavy workouts immediately after eating should be avoided as they can cause discomfort or cramping.

To prevent acid reflux, heartburn, and GERD, experts advise against lying down immediately after a meal. It is recommended to maintain a gap of 2 to 3 hours between dinner and sleep. If rest is needed, sitting upright in a chair is preferred over lying flat.