A nutritionist explains the causes and gives advice to avoid post-meal fatigue.
The feeling of tiredness or drowsiness immediately after meals is common and can be explained by natural processes in the human body and food choices, according to nutritionist Daniel Magnoni, of the São Camilo Hospital Network. Although in most cases it is not a health problem, the phenomenon may indicate the need to make changes to your diet or daily routine.
What happens in the body during digestion?
After a meal, the body directs much of its blood flow to the digestive system, to process the food. This diversion can momentarily reduce blood flow to the brain, contributing to feelings of tiredness.
Another factor to consider is eating foods rich in tryptophan, an amino acid found in proteins such as chicken, fish, cheese and eggs. This nutrient stimulates the production of serotonin, a neurotransmitter linked to relaxation and sleep.
«The production of serotonin can make the body more predisposed to rest, especially if combined with large meals», explains Magnoni.
Food
The composition and size of meals have a direct impact on post-meal fatigue. Large meals, especially those rich in fat, require greater effort from the digestive system. “Fatty foods are more difficult to digest because their molecules are larger and require more enzymatic work,” explains the nutritionist.
Foods containing simple carbohydrates, such as white bread and sweets, can cause blood glucose spikes followed by rapid drops, which also cause tiredness. To avoid this effect Magnoni suggests moderating portions and chewing slowly.
“Eating too much, regardless of the type of food, also puts a strain on the body. A simple strategy is to reduce portions and chew slowly, allowing the body to register the feeling of satiety before eating more than necessary,” he advises.
The role of alcohol in meals
Alcoholic drinks can also increase drowsiness. As a central nervous system depressant, alcohol reduces brain activity and slows down body functions.
«Even a glass of wine or a beer can contribute to drowsiness, especially if combined with heavy meals. The ideal is to reserve alcohol for specific occasions and favor adequate hydration during meals”, underlines Magnoni.
When does tiredness deserve attention?
While it’s normal to feel a little sleepy after eating, excessive or frequent tiredness can be a sign of conditions such as food intolerances, sleep apnea or metabolic problems. “If the tiredness is extreme and persistent, it is important to consult a doctor to investigate the possible triggers,” warns the specialist.
Tips to avoid post-meal fatigue
Adopting simple habits can help you maintain energy after meals:
- Balancing the plate: Include proteins, healthy fats and complex carbohydrates in moderate portions.
- Avoid ultra-processed foods: Natural or minimally processed foods promote the gradual release of energy.
- Moderate in alcohol: Choose natural juices, water or herbal teas during meals.
- Chew slowly: This facilitates digestion and helps you avoid overeating.
- Move: A light walk after a meal stimulates digestion and reduces tiredness.
- Hydrate: Drinking water throughout the day promotes metabolism and improves blood circulation.
“Eating is a moment of pleasure and small measures can make a difference in the quality of life,” concludes the specialist.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
