After eating the body relaxes. Usually, a little sleepiness after meals is completely normal and there is nothing to worry about. In fact there are several factors that contribute to this postprandial phenomenon (which means after meals) and there are some things you can do to minimize these drowsy effects.
Your body needs energy to be able to function, not only to run or go to the gym, but to breathe and simply to exist. Where do we get that energy from? Simple, of our food.
The digestive system breaks down food into fuel (glucose). The macronutrients like the proteins provide caloriesEnergy) to our body. More than just converting food into energy, our digestive cycle triggers all kinds of responses within our body.
Hormones such as cholecystokinin (CCK), the glucagon and the amylin to increase the feeling of fullness (satiety), in addition the blood sugar increases and produces insulin to allow this sugar passes from the blood to the cells, where it is used to generate energy.
Curiously, there are also hormones that can cause drowsiness if elevated levels are found in the brain. One of those hormones is serotonin. The other hormone that induces sleep, melatonin, not released in response to food. However, the foods can influence melatonin production.
Although all foods are digested in the same way, Not all foods affect your body in the same way. For example, some foods may make you more sleepy than others. Let’s see what they are:
Foods with tryptophan
The amino acid tryptophan is found in turkey and other high-protein foods such as:
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- Spinach
- soy
- eggs
- cheese
- tofu
- fish
Tryptophan is used by the body to produce serotonin. serotonin It is a neurotransmitter that helps regulate sleep. Increased serotonin production may be responsible of that post-meal haze.
Tryptophan is perhaps more associated with turkey than any other food. This is probably a result of the drowsiness that is sometimes associated with consuming a turkey-centric meal.
Nevertheless, turkey does not contain a high level of tryptophan compared to many other common foods.
Sleeping problems
no wonder that not getting enough sleep can also affect how you feel after a meal. If you are in a relaxed state and with a full stomach, your body may want to rest more, especially if you didn’t get enough sleep the night before.
The Mayo Clinic suggests sticking to a regular sleep schedule, limit stress and include exercise as part of your daily routine to help you sleep better at night.
Although they also recommend avoiding midday naps if you have trouble getting a good night’s sleepat least one study found that a nap after lunch improves alertness and mental and physical performance.
physical activity and exercise
Beyond helping you sleep better at night, exercise can keep you alert during the day, minimizing the risk of a feeling of tiredness after meals. Multiple studies have found that regular exercise helps Increase energy and reduce fatigue.
In other wordsBeing sedentary does not create any kind of energy reserve that you can tap into at will. Instead, being active helps ensure you have the energy to get through the day.
On rare occasions, being tired after a meal or just being sleepy all the time can be a sign of another health problem. Conditions that can worsen sleepiness after meals include:
- diabetes
- food intolerance or food allergy
- Sleep apnea
- anemia
- underactive thyroid
- Celiac Disease
If you feel tired frequently and have one of these conditions, talk to your doctor about possible solutions. If you are not aware of an underlying medical condition, but have symptoms other than sleepiness after meals, your doctor can help identify what’s causing the «low.»
Diabetes
If someone with prediabetes either type 1 or type 2 diabetes feel tired after eating, it could be a symptom of hyperglycemia either hypoglycemia.
The hyperglycemia (high blood sugar) can occur when too many are consumed sugars. It gets worse if there is insulin inefficient either insufficient to transport sugars into cells for energy.
Sugars are the main source of energy for cells, which explains why effective or insufficient insulin can make someone feel more tired. Other symptoms associated with hyperglycemia may include increased urination and thirst.
The hypoglycemia (low blood sugar) can occur due to the consumption of simple carbohydrates that are quickly digested. These carbohydrates can cause blood sugar levels to rise and then crash in a short period of time.
Hypoglycemia can also occur in a person with diabetes who have taken more insulin or other specific diabetes medication as needed based on the food you ate. Sleepiness can be a main symptom of hypoglycemia, along with:
- dizziness or weakness
- hunger
- irritability
- confusion
Both the hyperglycemia as the hypoglycemia are serious medical conditionss, especially for people with diabetes. must Treat immediately as directed by your doctor.
Food intolerance or allergies
An intolerance or allergy to certain foods can be another cause of postprandial tiredness Food intolerances and allergies can affect digestion or other bodily functions.
Other acute or chronic symptoms may also be present, including gastrointestinal upset, skin conditions, and headache or migraine.
If you feel very tired after meals, consider bringing a food diary. It can be a simple and useful way to start identifying if there are particular foods and ingredientsr, or other factors triggerswhich may have an impact on your levels of Energy.
A food diary, even if you only keep one for a few weeks, should include a record of everything you eat and drink. You must also detail when you consume a food or drink and in what quantity. Also take notes on how you feel. Pay attention to:
- energy levels
- mood
- sleep quality
- gastrointestinal activity
Write down all other symptoms. You may be able to make some connections between your diet and how you feel, either on your own or with the help of a health professional.
Improve eating habits
Dietary and lifestyle habits that can help increase or maintain energy levels and counteract sleepiness include:
- Water to stay properly hydrated
- consume adequate electrolytes
- reduce the amount of food eaten at a single meal
- get enough quality sleep
- exercise regularly
- limit or avoid alcohol
- modulate caffeine intake
- eat foods that are good for your gut, blood sugar, insulin levels, and brain, including high-fiber complex carbohydrates and healthy fats
A balanced diet that includes foods such as vegetables, whole grains, and fatty fish promotes sustained energy. Try incorporating more nuts, seeds, and olive oil into your meals. Or look for Detox diets to regulate digestion and eliminate the amount of extra toxins from the body.
Avoiding excess sugar and eating smaller, more frequent meals can also help.