In particular, ensure you are getting all the minerals and micronutrients you need by including a variety of vegetables or salads in your diet, and a modest amount of fruit. Once the meal has settled, be moderately active. This will help promote better blood sugar control. This article was originally published on The Conversation. Read the original article. This website uses cookies to improve user experience.
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The body digests all types of foods in the same way. Some foods can trigger more drowsiness than others. Foods that are rich in protein, such as meat, poultry, eggs, fish, spinach, tofu, cheese and soybeans, contain tryptophan amino acid.
This amino acid is used by the body to produce serotonin, which is responsible for drowsiness. Moreover, foods containing carbohydrates also help produce serotonin and tryptophan amino acids found in the brain.
This is the reason why you feel sleepy after eating carbohydrate-rich foods. Food combinations containing tryptophan amino acid protein and carbohydrates make you feel drowsy.
Therefore, a suitable meal before bed would be food containing carbohydrates and protein, such as milk and cereal. Overeating can also cause sleepiness. Post-meal, the body streams more blood to the digestive system to better digest foods in massive amounts. This causes a temporary blood and nutrients shortage in the brain. Drink lots of water and limit your sugar intake.
Bad sleeping patterns can also cause sleepiness post-meal. To avoid this, improve your sleeping habits to prevent stress. It is recommended that you avoid nap ping if you are having trouble sleeping at night.
If you frequently feel drowsy post-meal, it may be a sign of diseases such as celiac disease , anemia , food intolerance, allergies, sleep apnea and relatively inactive thyroids. Consult your doctor if you suffer from these conditions or if you frequently fall asleep after having a meal. Post-meal drowsiness can also be a sign that you are deficient in certain nutrients. Interestingly, around 90 percent of the body's serotonin is found in the gut, where it regulates intestinal movements.
Accredited practising dietitian Jemma O'Hanlon agrees, saying the amount of carbohydrates we eat at lunch can affect how sleepy we feel afterward.
Another factor that may contribute to drowsiness after a meal is if you suffer from a food allergy or intolerance. On top of these physiological reasons as to why we may feel sleepy after lunch, there are also a few other key foods which can contribute. Turkey and other high protein foods such as spinach, soy, eggs, cheese, tofu and fish contain higher levels of tryptophan. Studies have shown that cherries particularly sour cherry affects melatonin levels, which is the hormone responsible for inducing sleep.
Another sleepiness inducing food is white bread, particularly when compared to whole grain, wholemeal or multigrain bread. This spike is short lived and results in plummeting blood glucose levels, which can lead to feelings of tiredness and sleepiness," Clark said. We've all been told how important breakfast is for both our bodies and mind.
According to Clark, eating breakfast can also help reduce tiredness later in the day. Instead of eating large lunches, you may want to try eating smaller meals throughout the day," Clark said. To know how to choose or make macro-nutrient balanced meals, O'Hanlon recommends focusing on the healthy plate model.
Instead of spending your lunch time inside, enjoy your meal outside and, if you can, schedule in a walk. If you're constantly feeling tired and it's affecting your day-to-day life, O'Hanlon recommends checking in with a health professional.
For example, iron deficiency, which is very common in young females, particular those not eating meat," O'Hanlon said.
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