Feeling sleepy after a meal is a common problem. Many people notice it especially in the afternoon, just a short time after lunch. That's why it's called the "afternoon slump." You may have noticed that you or your colleagues are walking around looking for sugar and coffee. Both are tempting because they can make up for afternoon fatigue.
But there is a better way to boost your energy than sweets and coffee. For example, by designing your meals in such a way that they maintain your energy. Below, we'll show you how to do that and which foods to avoid that can rob you of energy.
Why do you feel tired after eating?
You're most likely to feel this way after eating a large meal, especially if it contains a lot of poor quality fats, starches and/or sugars.
One of the main causes of fatigue after eating is a drop in blood sugar (glucose) levels.
After you eat starch or sugar, your blood sugar level rises quickly and it doesn't take long for it to drop again, causing your blood sugar to "crash." This can cause feelings of difficulty concentrating, cravings, and fatigue. However, the severity of these symptoms varies from person to person.
In addition to these feelings, sugar and starches also lead to an increased release of serotonin. Serotonin is a "happy hormone," but it can also make you feel relaxed and tired.
Other reasons you feel sleepy after eating include the functioning of your parasympathetic nervous system and your circadian rhythm.
The parasympathetic nervous system is the part of your nervous system responsible for the "rest and digest" processes. It responds to you eating a meal by making you feel more relaxed.
When you eat, the blood in your digestive system also has to work harder to speed up digestion. You may never have thought about it before, but breaking down food is a lot of work for your body that requires a lot of energy.
Besides the physiological process, fatigue can also be caused by your "internal clock" (circadian rhythm). It is considered natural and "normal" to feel a little tired in the afternoon, usually between 2 and 4 p.m., a few hours after most people's lunch break.
To find out what you can do to help your body with its processes and feel less tired, we'll give you a few tips below.
Our tips:
- Balanced Meal: Make sure you eat a balanced meal that includes high fiber foods, healthy fats, protein and vegetables. Make sure you don't stuff yourself with refined carbohydrates like pasta dishes, cereals, grain bowls without protein, pasta dishes, sweets, etc.
- Add vegetables: When in doubt, add some vegetables to a protein dish, such as roasted chicken or fish, and some fat, such as olive oil or avocado slices, to round it out. Keep in mind, however, that too much protein can make some people feel lethargic. Therefore, we recommend a mixture of different proteins, not just a single source.
- B vitamins and D vitamins: Foods that provide you with B vitamins, vitamin D and iron can also help boost your energy levels. B vitamins and iron are important to aid in digestion and the metabolic processes that convert the nutrients in your food into usable energy. For example, salmon, eggs, or dairy products.
- Smaller meals: We mentioned earlier that digestion requires a lot of energy. So when you eat a larger meal, your body may have to "shut down" while it accomplishes the daunting task of breaking down all that food.
- Drink enough: Make sure you drink plenty of water (and not too much caffeine, alcohol, or sugary drinks) because hydration is important to feeling good. Alcohol with a meal can make you especially tired because it interferes with liver function and carbohydrate processing.
- Go for a walk. Light exercise throughout the day, especially after meals, can help you feel less tired.
Many people have a low energy level after a meal. Large meals and meals rich in protein and carbohydrates are most likely to make you sleepy. Track your blood sugar levels to see if your favorite food is a blood sugar reducer. And learn what small changes you can make to keep enjoying it.
