Why do we feel sleepy after eating?

Many people complain of drowsiness after a meal. And we don't always have the opportunity to take a nap after a delicious dinner and dessert. Can drowsiness after a meal be a symptom of a disease? How to fight it? Is a change in diet necessary for this? Let's find out.

Abstract:

Some ingredients in foods may cause drowsiness. These include: simple sugars and tryptophan. In order to maintain a constant energy level, it is worth eating regularly, maintaining a balanced diet (rich in proteins, fats and complex carbohydrates) and consuming products that have a low glycemic index. In some cases, excessive sleepiness may be the result of health problems. It is worth consulting a specialist and doing the necessary tests to rule them out. If after eating a meal, sometimes and for a short time, you feel a little drowsy - there is nothing to worry about. It is related to digestion - the body devotes energy to this process. Blood is delivered to the digestive system, so (to put it simply) less of it reaches the central nervous system.

Why do we feel sleepy after a meal?

However, if you experience drowsiness after each meal, lasts a long time and is intractable, it may be related to health problems or dietary errors.

Too many carbohydrates

Meals containing a large amount of simple carbohydrates (e.g. white bread, breakfast cereals, buns, sweets) provide a short-term energy boost. Soon after, fatigue and lethargy set in. Why? After consuming simple sugars, blood glucose levels rise rapidly and then fall quickly. There is a sudden and large release of insulin from the pancreas. This results in many people feeling sleepy and tired. To avoid sudden spikes in glucose after meals, and thus the feeling of drowsiness, it is worth paying attention to the appropriate composition of your plates. Try to avoid dishes containing only carbohydrates, and focus on adding protein sources, e.g. dairy products (cottage cheese, cottage cheese, skyr), meat protein sources (chicken breast, turkey meat), as well as plant sources of protein (chickpeas, tofu, lentils) and healthy fats, e.g. avocado. A properly balanced meal will make the decrease in glucose and insulin levels gradual and slow, and the feeling of drowsiness will not be felt. If you have trouble composing meals appropriately and you don't have time to prepare nutritious dishes, choose ready-made meals that will provide you with an adequate supply of protein, carbohydrates and fats. One of them is ours SMART MEAL, which you just need to mix with water or milk and you will receive a nutritious meal in the form of a shake with delicious flavors that will keep you full for several hours and prevent rapid drops in blood sugar and thus the feeling of drowsiness!

Products containing tryptophan

Tryptophan is an amino acid that is converted in the body to melatonin (a hormone responsible for regulating the circadian rhythm). It promotes regeneration and is responsible for deep sleep. Therefore, after eating meals containing a large amount of this amino acid, we may feel like taking a nap. Foods rich in tryptophan include: eggs, fish (especially tuna and cod), cheese and meat (especially poultry). And what processes then take place in the body? When you eat foods rich in tryptophan, this amino acid enters the bloodstream and then crosses the blood-brain barrier into the brain. In the brain, tryptophan is converted into 5-hydroxytryptophan (5-HTP) and then into serotonin. Serotonin is a known neurotransmitter that affects many body functions, including mood regulation and sleep cycles. Serotonin can be further converted into melatonin, a hormone that is directly involved in regulating circadian rhythm and causes sleepiness. After a hearty meal, especially rich in carbohydrates, the body increases insulin production, which promotes the transport of amino acids in addition to tryptophan to body tissues, leaving a relatively higher concentration of tryptophan in the bloodstream. This, in turn, facilitates his access to the brain, where it can be transformed into serotonin and melatonin, leading to the feeling of drowsiness.

Processed food and a large amount of meat

Processed food is usually products with a high glycemic index that cause a rapid increase in blood sugar levels, and then its rapid decrease due to insulin. Often, after eating such a meal, there is a decrease in energy, which results in the feeling of drowsiness and fatigue. Fatty dishes, containing red meat (mutton, pork, beef), can also make us feel drp and bored after eating. This is due to the fact that our body must use a large amount of energy to digest such heavy meals.

Too heavy meals

Eating can also lead to drowsiness, so pay attention to the abundance of our meals. If you do not want to feel bored during the day, remember to adapt the portion to the real needs of our body.

What to eat to prevent the feeling of drowsiness after a meal?

In order to maintain a constant energy level, consume meals at regular times and care for a balanced diet, taking into account the right amount of fats, complex carbohydrates, proteins, minerals and vitamins. It is worth including products with a low glycemic index in the daily menu, thanks to which we will avoid sudden insulin ejection and keep energy at a constant level.

What products to include in the diet to have strength for daily challenges?

• whole grain bread
• Groats: buckwheat, millet
• brown rice
• walnuts
• Chia seeds
• oat flakes
• Vegetables and fruits
• legumes
• dark chocolate
• Our full -fledged meal in the form of a cocktail - Smart Meal!

Excessive drowsiness and diseases

If our lifestyle is not very demanding, and despite changing the diet we still feel excessive drowsiness during the day - it is worth consulting a doctor because it can be associated with health problems. Smppress and fatigue (in combination with other symptoms) can be symptoms of serious diseases such as diabetes, insulin resistance, hypothyroidism, circulation problems, heart and lung diseases. Therefore, let's listen to our body and not ignore disturbing signals.

Dreaminess after a meal and diabetes

Diabetes, as well as insulin resistance, are associated with significant blood glucose fluctuations. In these states there is an abnormal response of cells to insulin, as well as disorders of blood glucose to cells to cells. This causes significant jumps in glucose and insulin, and as a result frequent tiredness, weight fluctuations, and concentration disorders. Too high blood sugar after eating a meal rich in carbohydrates, leads to fatigue and drowsiness, because the body tries to deal with excess sugar. People with diabetes must particularly watch out for the type and amount of carbohydrates in their diet. Meals with a high glycemic index cause rapid glucose levels, which causes a feeling of drowsiness. Balancing meals with the right amount of protein, fats and carbohydrates with a low glycemic index is the key to better well -being and glucose jumping management!

Thyroid disease

In the case of thyroid -related diseases, especially with hypothyroidism - a feeling of drowsiness after a meal often appears. Many body processes depend on thyroid hormones, and at the time of their shortage these processes are disturbed. In hypothyroidism, there are many disorders, in addition to those associated with digestion - weight disorders, dry skin problems, drowsiness, hair loss and weakening of the nails, as well as a feeling of cold. All these symptoms are caused by insufficient thyroid hormones, so if you notice them at home - it's worth doing tests and consult a doctor. To sum up, the composition of our diet not only affects our external appearance, but also well -being and efficiency. So let's take care of ourselves - pay attention to what we eat and how we feel.

Bibliography:

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