Several studies have demonstrated that the intake of sugar can decrease the activity of orexin cells, which is probably why we want to nap after a carb heavy lunch. This phenomenon also begins to explain the downward spiral of obesity triggered by our warped modern diet. Because we eat lots of refined sugars, washing down Twinkies with cans of Coke, we continually reduce levels of orexin in the brain, which then reduces levels of physical activity.
In other words, we get fat and sleepy simultaneously. However, not every food has such perverse consequences. It's long been recognized that meals high in protein are both more filling and less exhausting, which is why we're always being told to snack on almonds and follow the Zone Diet, with its balance of carbs, protein and fat. This study , for instance, found that protein rich breakfasts significantly improved cognitive performance.
Although the biological mechanism behind this dietary wisdom has always been unclear, that's beginning to change - we finally understand why consuming protein can be an effective weight loss tool. The answer returns us to orexin. According to a new paper in Neuron led by scientists at the University of Cambridge, consuming foods high in protein can increase the activity of orexin neurons. This, in turn, leads to increased wakefullness and bodily activity, helping us burn off the calories we just consumed.
Furthermore, eating protein in conjunction with glucose - adding almonds to Frosted Flakes, in other words - can inhibit the inhibitory effects of sugar on orexin. The sweetness no longer makes us tired. The researchers demonstrated this effect in a number of ways. They began in situ , showing that clumps of orexin cells in a petri dish got excited when immersed in a solution of amino acids.
Neighboring cells in the hypothalamus revealed no such effect. The more you are consuming these foods, the more tired you will feel.
The problem goes deeper than just the experience of feeling tired, as this is just a symptom of a more serious underlying issue. Poor digestion is something not to be taken lightly. If ignored over a long period of time, this post-meal inflammation can lead to other problems within the body such as auto-immune diseases, digestive disorders, and other conditions.
Now that you understand why you feel extremely tired after eating sugar, it is important to learn how to avoid over-consumption during the holiday season.
When you go to a party hungry, every healthy decision you have will go out the window. You are so hungry that everything looks appetizing and you eat way too much of it. Instead, have a small nourishing meal before you leave for the party, this will help you to keep your head out of the cookie try and focus more on the social aspect of the party.
Consuming protein with a meal that contains sugar will help your body to produce more Orexin and prevent a huge blood sugar spike. Diets high in protein are recommended for people who suffer from Diabetes for this exact reason.
Eating healthy fats along with the sugar can help your body to slow down the absorption of sugar into your bloodstream. This will prevent a crash, and help your body to stay adequately nourished. Most people forget that alcohol gets absorbed into your bloodstream in the exact same way that sugar does. It has the same effects as sugar in every possible way, and it is best to avoid high alcohol consumption if you do not want to feel tired all the time.
It is okay to limit yourself to two delicious cookies, or a piece of cake at your Christmas party. However, if you find yourself hanging around the food table while gorging down every holiday treat insight, you may have a problem.
Set a goal for yourself before you even step foot inside the party, and stick to it. You will feel better about it later, as this will also help you to avoid holiday weight gain. Serotonin is a neurotransmitter that helps regulate sleep. In the United States, tryptophan is perhaps more closely associated with turkey than any other food. This is likely a result of the sleepiness sometimes associated with consuming a turkey-centric meal, as is traditional for many on Thanksgiving.
Post-Thanksgiving dinner sleepiness is more likely related to other factors , such as the volume of food or the quantity of alcohol or simple carbohydrates consumed. See how the amount of tryptophan in turkey stacks up against some other foods, according to the U.
According to the National Academy of Sciences , the recommended dietary allowance RDA of tryptophan per day for an adult is 5 milligrams mg per 1 kilogram kg of body weight. For an adult weighing pounds 68 kg , that translates to about mg or 0. Cherries affect melatonin levels, carbohydrates cause a spike and subsequent fall in blood sugar, and the minerals in bananas relax your muscles.
Any one of these factors could leave you sleepy and many foods can impact energy levels in different ways. Beyond helping you sleep better at night, exercise can keep you alert during the day, minimizing the risk of a post-meal slump. Multiple studies have found that regular exercise helps increase energy and reduce fatigue. Instead, being active helps ensure that you have the energy to push through your days.
On rare occasions, being tired after a meal or simply sleepy all the time could be a sign of another health problem. Conditions that can make post-meal drowsiness worse include:. If someone with prediabetes or Type 1 or Type 2 diabetes feels tired after eating, it could be a symptom of hyperglycemia or hypoglycemia.
Hyperglycemia high blood sugar may occur when too many sugars are consumed. Other symptoms associated with hyperglycemia may include increased urination and thirst. Hypoglycemia low blood sugar may occur due to consuming simple carbohydrates that are quickly digestible. These carbohydrates can make blood sugar levels spike and then crash in a short amount of time. Hypoglycemia can also occur in someone with diabetes who has taken more insulin or other diabetes-specific medication than needed based on the foods they consumed.
Sleepiness can be one primary symptom of hypoglycemia, along with:. Both hyperglycemia and hypoglycemia are serious medical conditions, especially for people with diabetes. They should be treated immediately as directed by your doctor. An intolerance of or an allergy to certain foods can be another cause of post-meal tiredness.
Food intolerances and allergies can impact digestion or other bodily functions. Other acute or chronic symptoms may also be present, including gastrointestinal upset, skin conditions, and headache or migraine. It can be a simple and helpful way to start identifying whether there are particular foods and ingredients, or other triggers, that may be having an impact on your energy levels.
A food diary, even if you only keep one for a few weeks, should include a record of everything you eat and drink. You should detail when you consume a food or beverage as well as how much. Also take notes on how you feel. Pay attention to your:.
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