Everyone has experienced, at least once in their life, an unpleasant feeling of fatigue after eating, often this can happen after a particularly rich meal or after introducing foods that are difficult to digest or too processed. Let's start by saying that junk foods and all foods particularly rich in fat and condiments actually slow down the digestive process. Therefore, it is better to prefer light and minimally processed dishes that do not require too much effort from the body during digestion.
The feeling of tiredness, however, can also be determined by the composition of the meal itself: an excess of carbohydrates and sugars, especially in the case of highly sugary foods and over-refined foods cause a surge in the production of insulin, the hormone responsible for controlling the amount of glucose in the blood. The consequence is a drop in blood glucose followed by symptoms of fatigue and exhaustion.
The vicious cycle that is then triggered that when one then feels sluggish and down in the dumps, one tends to turn to unhealthy foods such as sweets or junk foods, which only make the situation even worse.
Another factor to consider is the presence of tryptophan in some foods such as bread, pizza and pasta: this essential amino acid combines with B vitamins and iron to convert into serotonin,a neurotransmitter responsible for mood control and precursor to melatonin, which has many benefits but is best known for its ability to promote sleep.
The habit of skipping meals or eating too little at breakfast can also increase postprandial fatigue: arriving at the next meal with great hunger results in binge eating and introducing excess food, increasing the risk of fatiguing the stomach and gastrointestinal system. In the post-meal period, our body will then be busy channeling all available energy into the digestive process and will show us the bill by presenting fatigue and a desire to rest.
Coffee or caffeinated beverages are often used to counteract feelings of fatigue, but excessive consumption of these kinds of foods can have the opposite effect to the one hoped for, as caffeine affects levels of adenosine, a neurotransmitter that regulates sleep and wakefulness. When caffeine is taken, it can block adenosine receptors, preventing the body from recognizing the need for rest. However, when the effects of caffeine wear off, adenosine accumulates, generating fatigue.
To summarize, suggestions for limiting postprandial fatigue and drowsiness are:
- Limit intake of high-glycemic-index carbohydrates, such as white bread, pasta, and sweets, which can induce a rapid rise and soon after a sharp drop in blood sugar, resulting in drowsiness. We therefore favor complex carbohydrates, that is, whole grains such as wheat, oats, brown rice, quinoa, or whole grain bread.
- Associate complex carbohydrates with lean proteins such as chicken, turkey, fish, eggs or legumes in main meals. Protein provides lasting energy and helps us stay alert and focused.
- Prefer green leafy vegetables such as spinach, broccoli and kale are rich in nutrients that promote energy and vitality.
- Prefer fresh fruits, which provide natural carbohydrates and vitamins, such as apples, bananas, oranges or berries, which provide a steady supply of energy.
- Include nutritious and healthy snacks in your eating routine. For example, a handful of mixed nuts, a serving of Greek yogurt or a whole-grain cereal bar with no added sugars
- Get regular physical activity, which is essential to ensure proper oxygenation and improve energy management and resistance to fatigue
- Drink plenty of water to maintain a good level of hydration
- Avoid alcohol, which can increase feelings of drowsiness
- Do not abuse caffeinated beverages
- Try to observe a good nighttime bedtime routine (7-8 hours) so as to ensure adequate energy levels throughout the day.
(Article by Dr. Giulia Daniotti)
