Why do we often feel drowsy after lunch? How can we combat post-meal drowsiness? This is a question I frequently hear from my clients during our initial sessions. Who hasn’t experienced this unpleasant discomfort? It’s a very common problem but not entirely natural. How can we avoid falling into the arms of Morpheus?
Our bodies expend significant energy during digestion, which should ideally leave us satisfied rather than sleepy. This sudden feeling of tiredness is a specific psychophysical condition that engulfs us, endangering our ability to concentrate. When we eat, insulin is stimulated in its production by any food, but it is especially hyperstimulated by all those unnatural foods like sugars and refined grains. These foods cause a sudden spike in blood sugar levels, resulting in physical and mental fatigue.
In such cases, if there is a tendency toward this type of eating, it is essential to analyze it by reducing or eliminating refined sugars and replacing them with whole grains. Whole grains containing fibre do not produce a similar stimulus as refined ones. Therefore, pay attention to food choices and avoid overly substantial meals to prevent making these mistakes! Another very useful piece of advice to combat drowsiness is to eat less, especially for those prone to this phenomenon. You should definitely reduce food intake at lunch and aim to have smaller, more frequent meals throughout the day, avoiding overly caloric meals. It’s ideal to always start meals with raw or cooked vegetables, which are very satiating and digestible, and then combine them with cereals and proteins.
Legumes and animal proteins are excellent choices, but be cautious with dairy products, as they cause a significant spike in blood sugar levels. Here’s a little secret: try to deceive your body after lunch gently. Instead of lying down on a couch or, even better, in bed, try walking slowly for ten minutes. You’ll notice that drowsiness fades away. A healthy mealtime habit related to water is drinking very little or nothing during meals to prevent diluting gastric juices and prolonging digestion. Another excellent natural remedy to ward off drowsiness is to drink a glass of water with lemon in the evening and in the morning. It helps to hydrate us and aids the digestive process. Never skip breakfast, which should be light and healthy, consisting of low-fat foods rich in proteins and carbohydrates. It also prevents hunger pangs throughout the day and provides the body with the necessary resources to avoid feeling overly hungry at lunch and dinner.
Drowsiness should not be underestimated, as it is not only caused by high-glycemic foods but can also indicate underlying conditions when it becomes excessive and recurring. These conditions may include uncontrolled diabetes, digestive slowdowns, liver disorders, anaemia, hypothyroidism, respiratory and renal insufficiency, as well as hormonal and metabolic changes. Emotional states, such as depression, high stress, anxiety, insomnia, and a hectic lifestyle, are another cause of drowsiness. Additionally, pay attention to medications, lack of physical activity, and alcohol consumption.
Article edited by Dr. Ilaria Chionetti Pininfarina
Nutritionist – Naturopath