Feeling sleepy after chowing down on a juicy burger and fries is predicted. Same with a plate filled with Thanksgiving Day meals. But in the event you’re experiencing a meals coma recurrently— particularly in the event you’re consuming clear—you might be questioning what the trigger could possibly be.
Postprandial somnolence, the medical time period for what’s extensively labeled as “a food coma” units in post-meal and may trigger signs akin to drowsiness or sleepiness, low vitality ranges, and or lack of focus or focus. Unfortunately, this may final for hours.
This could be particularly irritating through the work day after you consumed a wholesome meal you introduced from residence. So, what provides?
Cara Clark, licensed sports activities nutritionist, and integrative well being practitioner is right here that can assist you uncover the potential causes you wish to head straight to mattress after consuming.
What Causes Food Coma
Beyond consuming heavy, calorie-laden meals, Clark explains there are a number of causes for sluggishness after a meal. “The first and most blatant is that till we course of the vitality from the meals, we’re utilizing vitality to digest and hopefully take in vitamins. “However, the post-meal fatigue doesn’t final very lengthy on this case,’ she says.
There are a number of different causes for many meal fatigue:
- Food intolerance or allergy
- Imbalance of macros: carbs, fats, and protein
- Insulin resistance
- Indigestion
- Circadian rhythm
- Metabolic pathway points
- Low abdomen acid
So how will you know which one in every of these causes often is the trigger? Starting with a meals journal and documenting what you eat and the way you’re feeling after is step one. “This is a very helpful tool to see if there are any particular foods or habits that continue to cause post-meal fatigue, I call these “trigger” meals. Once your set off meals, you’ll be able to get rid of them and see in case your vitality balances out higher.
Can Certain Foods Make You Tired?
This is why holding a meals log is a good suggestion, Clark says. “If you have a food intolerance or a food that is causing inflammation to your body, this will leave you feeling less than optimal,’ explains Clark. “It’s not a bad idea to test or even try an elimination approach to see if there are improvements.”
Beyond meals allergens, Clark explains sure meals can induce or comprise extra melatonin in our our bodies, which is a sleep-time hormone that’s launched within the evenings.
Some of those meals embrace pistachios, milk, and tart cherries. “If you feel extra sleepy after these foods, maybe save them for the evening,” advises Clark.
How To Fight Food Coma
Because there are a handful of causes you expertise tiredness after you eat, Clark supplies her prime tricks to not solely enable you resolve it but in addition present your physique with the assist it wants for extra vitality manufacturing.
Include All Three Macros: Another vital strategy is to mix all three macros at a meal. I recommend 50% carbs, 25% protein, and 25% fats to supply an excellent vitality end result that can final for 4 hours.
Use Digestive Support:
If your fatigue is because of digestion, supplementing enzymes could possibly be supportive.
Supplement with Vitamin B:
If there is only one meal that that is taking place with all through the day, an energetic b complicated could possibly be an enormous assist as properly.
Feeling Slightly Relaxed Post-Meal is Normal:
Eating ought to activate the parasympathetic nervous system, so we are able to digest and relaxation, so there ought to be a slight shift in a extra relaxed state.
Keep this in Mind During After Lunch:
In normal, individuals have much less vitality within the afternoon as a result of circadian rhythm, so we can also’t sometimes anticipate the identical vitality within the morning as we do after lunchtime.
Go On a Post-Meal Walk
We all know strolling is sweet for the physique and the thoughts, however it will possibly additionally assist along with your day by day meals coma. “One way to protect and improve insulin levels is to take micro walks after every meal.” If potential, Clark suggests 5-10 minutes of strolling after consuming to advertise higher digestion and insulin sensitivity.
Clark additionally encourages a post-lunch nap for individuals who have that benefit. “There is nothing wrong with feeling relaxed after a meal temporarily and nothing wrong with a 20 min post-lunch nap,” says Clark.
“Our society is so productivity-driven that we don’t always manage our health needs very well.” With that, If you’re experiencing fatigue or sluggishness after each meal, Clark urges it could be time to have knowledgeable intervene.
Final Thoughts
Feeling barely relaxed post-meal and through the afternoon is regular. However, in the event you discover the tiredness is excessive and taking place greater than as soon as a day, beginning with a meals log ought to be the purpose. Hiring knowledgeable akin to a registered dietitian or consulting along with your physician to resolve the difficulty will solely give you extra assist. And bear in mind, a nap after lunch by no means damage anybody!