Unable to get back to work effectively after your lunch? If you feel bloatedtired, and that you have having trouble concentratingyou may be suffering from “food coma”. But don’t panic, if this term may seem scary, it actually refers to a phenomenon that happens very often to many people after a more or less copious meal. In order to see more clearly, Dr. Samantha Nazareth, gastroenterologist, deciphered in the columns of the American media Women’s Healthall the myths surrounding this “food coma” and gave his advice on how to avoid it.
“Food coma”: what is postprandial sleepiness?
While the term “food coma” may sound scary, it actually refers to a medical phenomenon called somnolence postprandiale. This state corresponds to an irresistible urge to take a nap After a mealand is often accompanied by symptoms such as the sleepinessa feeling of heaviness, uncomfortable transit, or even bloating. While postprandial sleepiness is not serious, it can still be uncomfortable and make it more difficult to perform daily tasks.
But how can we explain the appearance of a “food coma” after a meal? Samantha Nazareth explains that there are two theories around causes of postprandial sleepiness :
- Some health professionals believe that a mixed meal of foods rich in carbohydrates and in sugars causes a peak of blood sugar and that the collapse that follows can cause a “food coma”.
- Others believe that when you eat a large meal, a “rest and digest” switch is activated in the body and stimulates the vagus nerve, which is responsible for regulating emotions and signals to the body that it is time to rest.
Postprandial sleepiness: 5 tips from a gastroenterologist to avoid it
In order not to be affected by the symptoms of a “food coma” too often, the expert shared with Women’s Health Good habits to adopt to prevent postprandial drowsiness. Here are 5 tips to apply every day, and not just during meals.
Eat smaller meals
According to the gastroenterologist, portion size may play a role in the feeling of “food coma”. She therefore recommends limiter the size of his mealsto prevent postprandial drowsiness from appearing. The MangerBouger.fr website reminds us that a balanced meal consists of a portion of vegetables, a portion of poultry, meat, fish, or eggs, a portion of starchy foods, a dairy product and a fruit.
Maintain a regular sleep pattern
While having a healthy and balanced diet is very important, it is also essential to maintain a sufficient and regular sleep rhythm according to the expert.You should not eat when you are sleep deprived“, and especially not a large meal, she says. She therefore reminds us that it is fundamental toto have about 8 hours of sleep per night.
Stay active
To avoid postprandial drowsiness, the gastroenterologist advises: stay active after the meals. “Any activity increases alertness, and it’s also good for digestion.“, she explains. For example, she recommends going for a walk after eating to get the body moving again.
Balancing macronutrients
While high-carb meals can contribute to a “food coma,” Nazareth explains that‘First of all, you must have a varied and balanced diet. She states that “It is not necessary to completely avoid carbohydrates”, but that you simply need to add proteins, healthy fats, or even vegetables to have a balanced meal.
Choosing the right time for your meals
Finally, Meal time is crucial according to the gastroenterologist. She cites in particular the results of a study published in the Journal of Nature And Science Of Sleep and who observed that eating an hour before bedtime (so quite late), could help you sleep better, at least at the beginning of the night. Nevertheless, she points out that another study published in the journal BMC Public Health noted that late dinners could increase the risk d’hypertension or obesity.
Sources :
- What is a ‘food coma’ and why does it happen? A gastroenterologist explains how to prevent one – Women’s Health – 2 juillet 2024
- How to organize your day around 3 meals? – MangerBouger.fr
