Sleepy after Meals? Try this.
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The following information is for educational purposes only. Always check with your supervising health professional before making diet and lifestyle changes.
The arsenic hour — that is what we call that time of day when we can barely keep our eyes open. For some of us, that happens every time we eat. The good news is there are things you can do to keep from spacing out, or worse yet, nodding off during an important meeting. The three triggers for post-meal fatigue include orexin suppression, diminished blood flow to the brain and your natural rhythms.
FATIGUE TRIGGER: Orexin suppression
Orexin is a small molecule that tells your brain to wake up. When orexin is suppressed you feel tired. The main orexin suppressants include:
• Too much sugar: All carbs will end up breaking down into blood sugar, so if you eat too many sugary, starchy carbohydrates, you feel tired after a meal.
• Food sensitivities and allergies. Food sensitivities trigger inflammation. Inflammation suppresses orexin.
TRY THIS:
• Reduce the processed, sugary foods in your diets (better yet, eliminate them altogether.)
• Identify the foods you are sensitive to and don’t eat them. Common allergens are dairy and gluten.
• Eat an anti-inflammatory diet. According to the Harvard School of Public Health, that includes tomatoes, olive oil, green leafy vegetables, almonds and walnuts; salmon, mackerel, tuna and sardines; and strawberries, blueberries, cherries and oranges.
• Supplement with curcumin. Inflammation due to food choices and allergens stem the orexin flow. Curcumin is a potent anti-inflammatory herb.
FATIGUE TRIGGER: Reduced blood flow to the brain.
When you eat, the blood vessels of the gastro-intestinal (GI) tract dilate. Blood rushes to your stomach to start processing the food. Since the blood is moving to your GI system, your brain has less blood and therefore less oxygen and nutrients. This can contribute to fatigue.
TRY THIS:
• After a meal, take 10 deep breaths.
• Get up and stretch.
• Drink adequate amounts of water a day: 8 glasses. Dehydration will slow blood flow even more.
You might notice that you feel more tired after lunch. This is because there’s a rhythm to wakefulness. After 10 a.m., adenosine, a product of metabolism, begins to build up. The more adenosine, the sleepier you will feel. The sleep urge peaks around 2 p.m. To wake up, adenosine must come down. Here are some ways you can bring it down.
TRY THIS:
• Get a good night’s sleep. The effect of elevated adenosine will be worse if you are already tired.
• Drink a cup of black coffee (Yes, it helps.)
• Take a walk.
• Take a 10-20-minute nap: Keep it short. If you sleep longer, you might end up feeling more tired than you did before.
As post-meal fatigue is conquered, you will increase your enjoyment of life and be far more productive. Just be sure to check with your supervising health professional before making dietary and lifestyle changes.
