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After a busy morning, This is what lunch looks like Just get the energy you need. But sometimes it’s the food you thought would give you energy that makes you want to take a nap at your desk.
“As a registered dietitian (nutritionist), I’ve heard people say that a lot throughout my career, so I think it’s pretty common for people to react that way. said Julie Stefanski, a spokeswoman for the Society for Nutrition and Dietetics.
Feeling tired after finishing After lunch, or commonly after meals, it is known as postprandial somnolence, or colloquially food coma.
Part of this phenomenon is due to basic physiology. When a person eats, most of the blood is sent to the digestive system to process the food, said Sandra Arevalo, regional health director and federal spokeswoman for Montefiore Nyack Hospital in New York. Academy of Nutrition and Dietetics.
After a person eats, more serotonin, a neurotransmitter that regulates sleep and mood, may be produced. This is especially true if your food is high in tryptophan, an essential amino acid found in proteins such as chicken, cheese and fish. Cleveland Clinic.
A tendency to feel tired after eating does not inherently indicate something is wrong. But you might think it’s a matter of cultural norms, especially in the U.S., to “fight natural processes” by mandating productivity instead of rest when the body needs it, Stefanski said. “I always think of Spain, and of the people who told me about it when I visited places to take a siesta,” she added.
However, there can be additional factors that exacerbate this natural response, making it seem like you’re having a hard time completing the rest of your workday or activity. This section describes points to be aware of and how to make adjustments.
A common cause of excessive postprandial tiredness is eating a meal that is heavy in quantity or quality.
Some people, especially if they’re preoccupied with multitasking, may find themselves comfortably full and still overeat without quitting. Skipping breakfast can lead to excessive hunger later in the day, making it harder to control your appetite, leading to overeating, says Arevalo.
read more: Foods to eat and two recipes to try for a healthy morning
“People who feel very tired after a meal may consider slowing down and eating a little less to avoid overeating,” Stefanski says. “Because if you eat far more than your body is designed to handle, whether it’s carbohydrates, fats, proteins, etc., it will take a long time to digest that food. It’s from.”
If you can’t get away from whatever you’re doing to eat, even if it’s just for five minutes, experts say.
However, certain food compositions may contribute to fatigue. Stefanski and Arevalo say fat is the most difficult nutrient to digest because its molecules are much larger than proteins and carbohydrates. Fatty meals such as fried foods and pizza can make you feel tired. Diets high in added sugars or refined or highly processed carbohydrates show how the body metabolizes these items compared to sugars and carbohydrates in whole or minimally processed foods. can have a similar impact.
According to Christine Kirkpatrick, R.D.N., Cleveland Clinic, fiber in so-called whole foods slows down the absorption of sugar into the body, so it doesn’t cause a spike in blood sugar or insulin, but instead a more steady, sustained diet. It is said to give you energy. .
If your lunch is mostly carbs and includes dessert on top, your blood sugar and insulin levels can spike quickly.
Then, “most of the time, your blood sugar is below what you started with,” says Kirkpatrick. “It can really be an energy zapper.”
Just like sugary foods, sugary drinks can cause fatigue in the event of a crash, says Stefanski. He added that alcohol has a sedative effect, so if you often drink alcoholic beverages with lunch, sobering up is one of the first steps.
Experts say choosing more balanced meals and snacks can reduce post-meal fatigue. It might look like a bean-based soup and a salad with an olive oil and balsamic vinegar dressing.Lean protein such as salmon or white chicken meat Or beans. Kirkpatrick says there are other toppings that don’t contain a lot of sugar. A whole grain wrap with white turkey meat, cheese and vegetables is also an option. If you’re in a pinch, try eating an apple with nut butter instead of grabbing a candy bar. Packing your own food can help you avoid vending machine snacks, fast food, and free donuts at the office.
read more: When to eat to refuel for training
“Something like a five-minute walk can also help improve blood circulation and alertness,” says Arevalo.
According to Kirkpatrick, sleep regulates hormones, including digestive hormones. And when you don’t get enough sleep, your body likely suppresses a hormone called leptin, which signals that you’re full and doesn’t want it anymore, and increases ghrelin, the hormone that tells you to feed, she says. explained. not getting enough rest It also negatively impacts areas of the brain that regulate decision-making skills, emotional regulation, and food intake, making it difficult to control cravings for highly palatable foods.
you can improve sleep by making sure you get enough sleep 7 to 9 hours All night in a cool, dark and quiet environment. Do not consume caffeine or alcohol before bedtime at least 6 hours before your usual bedtime. Having a relaxing routine and reserving a bedroom for sleep and sex can also help.
For some people, post-meal fatigue can indicate a more serious problem.
“Statistics show that many people in the United States today are diabetic or pre-diabetic, but they don’t realize it,” Stefanski said. She added that she could not metabolize carbohydrates properly and that high insulin levels in her blood could lead to low energy levels.
If you regularly feel sleepy after eating, even after adjusting your diet, ask your doctor to give you the following medications: Hemoglobin A1c test. The test measures average blood sugar levels and shows how much glucose is bound to hemoglobin in red blood cells, Stefanski said.
“If it’s high, it means your body is having trouble metabolizing food and carbohydrates,” she said.
