Large portions of high-carb, high-fat, and high-sugar meals lead to drowsiness immediately afterward. This post-meal tiredness is a classic example of “food coma”—or, in medical terminology, postprandial somnolence, says expert
Explore the science behind postprandial somnolence and learn how to manage and prevent this common after-meal fatigue. (Image by Arrangement)
If you’ve ever had a wave of tiredness or drowsiness, followed by the sensation of being uncomfortably full after eating, chances are you are probably suffering from postprandial somnolence, commonly called food coma. It induces excessive sleepiness, fatigue, and sinking energy levels soon after consuming food. As a result, the regular routine of a person complaining of this malaise goes for a toss. But why does it happen?
The Gut Connection
Renowned gastroenterologist Dr G V Rao, Director, Asian Institute of Gastroenterology says our energy levels are profoundly affected by our gut health.
“Food coma is an informal term and can refer to the state of drowsiness that hits after a hefty meal, especially one rich in carbs. Picture your body redirecting blood flow to tackle the digestion marathon, leaving your brain a bit short-changed and therefore making you feel sleepy. The insulin spike after such carb-heavy meals comes in like a rollercoaster, and your body experiences a perfect storm inside for sleepiness. The exact mechanism of such a sudden insulin response is that of amino acid absorption into muscles, which leaves more tryptophan, an amino acid, available for the brain. Increased tryptophan in the brain can lead to higher levels of serotonin and melatonin, hormones that promote relaxation and sleepiness.
So, while that second helping of biryani might seem like a good idea, your post-meal productivity might say otherwise. Keep it balanced; your waistline and wakefulness will thank you.”
Dig in
Doctors take notice of this most recent discovery on the health map, which puts a patient’s regular physical state at jeopardy. However, what exactly is the cause of food coma? “Mostly physiological factors, such as the function of insulin, redistribution of blood flow, and hormonal fluctuations,” says Dr Rituja Ugalmugle, department of internal medicine at Wodkhardt Hospital.
“After eating meals high in carbohydrates, the body releases insulin to assist manage blood sugar levels. Insulin promotes the uptake of tryptophan (a growth-promoting amino acid) into the brain, where it is transformed into serotonin and eventually melatonin, both of which propel the snooze button. Furthermore, increased blood flow during digestion is directed towards the gastrointestinal tract to aid in nutritional absorption, thereby lowering circulation to the brain and resulting in drowsiness. Finally, the release of digestive hormones such as cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1) can cause satiety and fatigue,” she explains.
Sleepiness after meals
But does food coma occur primarily after lunch, or after each meal? “It can occur after any meal, but it is most typically found after noon. This could be owing to the traditional rich food courses offered at luncheons, which contain an abundance of carbohydrates. Furthermore, the natural circadian decrease in awareness occurs in the early afternoon, leaving the body sleepy,” notes the general physician.
Stop feeling tired after eating
The medical fraternity assures to tackle the issue with definitive solutions.
1. Frequent intakes in small, bite-sized portions can help prevent massive insulin spikes.
2. A balanced diet, including a mix of proteins, healthy fats, and complex carbohydrates, can stabilise the glucose level in the blood.
3. Staying well-hydrated helps maintain the energy tank.
4. Some light physical activity post-meal, such as a short walk, may help offset the lethargy
Identifying the main culprits
To avoid a food coma, it’s recommended to maintain a normal routine and space out meals throughout the day.
1. Foods rich in simple sugars and starches (e.g., white bread, pastries) can rapidly induce a sugar rush and a surge in insulin level.
2. Meals with an adequate dose of fat can decelerate digestion, prolonging sluggishness and the feeling of being overfed.
3. Eating in large quantities might exacerbate these effects.
Common symptoms
Besides having forty winks or experiencing weariness, there are a few notable symptoms of this malady:
1. Bloating,
2. Indigestion
3. Shrunken concentration
“Persistent symptoms could indicate diabetes, sporadic sleep syndrome, or gastrointestinal issues,” concludes the medical practitioner.
“While occasional bouts of food coma are not typically harmful, chronic surplus eating and frequent rises in blood sugar may spawn long-term health hazards like obesity, type 2 diabetes, and cardiovascular disease.” — Dr Rituja Ugalmugle
( Source : Deccan Chronicle )
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