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Nutrition
Marisa HeinzeJanuary 30, 2023

Tired after eating: what measures can help?

You've had a good feast during your lunch break and afterwards you feel tired at your desk? You're not alone: almost everyone has experienced the so-called "food coma". In technical jargon, this is also referred to as "postprandial somnolence" or "postprandial fatigue". But where does this phenomenon come from? And what measures can help? We would like to inform you about this in the following article.

Why am I tired after eating?

Let's get one thing straight: being tired after eating is not a disease, but a completely normal physical reaction. Digestion means hard work for the body, which is especially true if you have eaten a rich meal.
When food enters your digestive tract, it requires more blood flow. To ensure this, the blood flow and thus the oxygen supply to other parts of the body decreases. This also applies to the brain! The result: after a sumptuous meal, your ability to concentrate decreases. You feel sluggish and tired.

Which foods promote tiredness after a meal?

If you feel tired after a meal, you have usually eaten a large portion. Basically, it's self-explanatory: the more you have eaten, the harder your digestive tract has to work.
However, it is not only the portion size that matters, but also the fat and carbohydrate content of the meal. High-fat meals are extremely difficult for the body to digest. You will also feel particularly tired after eating simple carbohydrates (sugar), which are mainly found in white flour products and desserts. After eating foods rich in sugar, your blood sugar level rises rapidly. Your pancreas reacts by releasing insulin: a hormone that is responsible for transporting the sugar from the food into the body's cells.
The faster the blood sugar level rises, the faster it falls again after eating sugary foods. The rapid drop in blood sugar levels causes an energy low. But that's not all: the high insulin secretion promotes ravenous appetite. The result is a vicious circle of sugar consumption, low energy, and renewed sugar consumption.
The following foods should therefore be reduced in order not to feel tired after eating:
  • Fried and fatty foods (chips, fried meat, pizza, burgers)
  • Highly processed foods (convenience foods)
  • White flour (bread, rolls, cakes, biscuits)
  • Sweets
  • Fruit juices and smoothies
  • Sugary dairy products (e.g. fruit yoghurt)
  • Alcohol

The role of the amino acid tryptophan

Amino acids are protein building blocks. The more amino acids food contains, the higher its biological value. This means that the protein is utilised particularly effectively by the body.
All in all, this sounds very positive, you are probably thinking. Why should I be careful with amino acids?
There is a good reason for this: the amino acid tryptophan has a sleep-promoting effect. This may be desirable in the evening, but in the afternoon at the office it is rather counterproductive. For this reason, it is advisable to avoid tryptophan-containing foods around lunchtime.
The following foods contain particularly high amounts of tryptophan:
  • Milk and dairy products
  • Meat
  • Nuts
  • Cereal products
  • Fish

Always tired after eating: what can I do about it?

Are you always tired after a meal and can't get up for anything afterwards? In the long run, this condition can be very annoying. Therefore, we have summarised the 6 most effective tips against sluggishness after a meal:
1. Make sure you drink enough fluids
Fatigue is often caused by not drinking enough. Make sure you drink at least two litres a day. It is best to drink calorie-free beverages such as mineral water and unsweetened herbal teas. Set your drinking quota in sight or use the reminder function on your mobile phone.
It's also interesting to know: many people confuse hunger with thirst. As a result, they eat too much, which leads to fatigue for the reasons already explained.
2. Don't skip breakfast
Are you one of those people who just rushes to gulp down a coffee in the morning? Are you then attacked by extreme hunger by lunchtime at the latest? If so, don't be surprised if you feel tired after eating. If you skip breakfast, you often eat much more at lunchtime than your digestive system can cope with in one sitting. Therefore: start the day with a well-balanced meal.
3. Eat 5 small meals instead of 3 large ones.
As you know by now, the body needs a lot of energy to digest large meals, which you then lack elsewhere. For this reason, it is advisable to eat 5 small meals instead of 3 large meals. The optimised energy supply means that neither cravings nor fatigue stand a chance.
4. Take a walk after a meal
If you often feel tired after a meal, a walk in the fresh air is the best countermeasure. Gentle exercise after a meal aids digestion and your brain is re-supplied with fresh oxygen. A 20-minute walk is enough to have an effect.
5. Take a short (!) afternoon nap
Have you ever heard of the so-called power nap? This refers to a short nap that should not last longer than 10 to 20 minutes. If you fall into a deep sleep phase, you will be even more exhausted afterwards. Of course, that's not the point. The short energy recharge, however, gives you new strength for the second half of the day.
Tip: make sure you set an alarm clock for your power nap.
6. Keep an eye on your caffeine intake
Tired after a meal due to caffeine? What may sound a little strange at first has a reason: shortly after consumption, caffeine blocks the effect of the body's own molecule adenosine, which makes you tired. As a result, you feel fit and alert after a cup of coffee.
But here's the big but: as soon as the effect of the caffeine wears off, the adenosine level rises all the more. This means that you fall into an energy low. The more coffee you have had, the more pronounced the effect is.
As an adult, you should not consume more than 400 mg of caffeine throughout the day, which is equivalent to about four cups of coffee. However, one or two cups of coffee after lunch is perfectly acceptable and can even prevent a concentration slump in the afternoon.
Important to know: not only coffee contains caffeine. Cola, energy drinks, black tea and even dark chocolate also count towards the caffeine balance.

Conclusion: you can outsmart tiredness after a meal

Being tired all the time after a meal is not a health hazard, but it is very annoying. However, you can take specific countermeasures to prevent the dreaded low. Above all, it is important to avoid overloading your digestive tract. Small meals are the best way to do this.
It is important to reduce fatty and sugary foods as well as large portions. A balanced breakfast is also important to avoid cravings during the day. In addition, a walk or a short power nap can help to get rid of tiredness after a meal. A cup or two of coffee is also fine to get the engine running again.
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