Everyone knows the sensation of consuming an excessive amount of after which feeling too sleepy, don’t we? It’s what meals coma is – the sluggish and torpid feeling you get after having fun with an enormous meal. It may be frequent in the course of the festive or vacation season, however adjusting your consuming habits somewhat will help you forestall a meals coma.

What’s a meals coma?

After we eat, particularly a considerable quantity of meals, the digestive system requires elevated blood movement and power to interrupt down and course of the vitamins. Consequently, there’s a shift in blood movement towards the digestive system, which might result in decreased blood and oxygen provide to the mind, probably inflicting emotions of fatigue or drowsiness. This state of utmost drowsiness or fatigue after consuming an enormous meal is named a meals coma, says dietician Bhakti Adkar.  Lethargy, drowsiness, a basic sense of heaviness and problem concentrating are frequent indicators of a meals coma.

What are the causes of a meals coma?

The diversion of blood to the digestive system to assist within the breakdown and absorption of vitamins leads to decreased oxygen and blood provide to the mind, inflicting a meals coma. Different causes are:

1. Selection of meals

Sure meals, significantly these wealthy in carbohydrates and fat can set off the discharge of particular hormones like insulin and serotonin, which play roles in regulating sleep and temper. Elevated ranges of those hormones can contribute to emotions of rest and drowsiness, says the knowledgeable.

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2. Strain on the digestive system

Consuming massive portions of meals can overwhelm the digestive system, requiring extra power and time for processing. The physique’s effort to handle this extra can contribute to fatigue and lethargy.

3. Meals with alcohol

Pairing a meal with alcoholic drinks can exacerbate emotions of drowsiness. Alcohol is a central nervous system depressant and may amplify the sedative results of different elements contributing to a meals coma.

How lengthy does a meals coma final?

The period of a meals coma varies from individual to individual and depends upon elements similar to the scale and composition of the meal. Typically, it lasts for a couple of hours because the physique works to digest and course of the consumed meals.

What are the methods to stop a meals coma?

To keep away from feeling sleepy after consuming an enormous meal, do the next, as instructed by the vitamin knowledgeable:

1. Plan balanced meals

Your meals needs to be balanced, so have a mixture of fiber, protein and wholesome fat. These will assist to stabilise your blood sugar ranges.

2. Devour smaller parts

Keep away from consuming massive and heavy meals even when they’re tempting. Go for smaller and extra frequent meals all through the day.

3. Keep hydrated

Drink loads of water earlier than and after meals. It will assist that can assist you with digestion and likewise forestall dehydration.

4. Bask in aware consuming

Chew your meals slowly and savour every chew. It will enable your physique to sign when your tummy will get full.

5. Restrict refined carbohydrates

Scale back consumption of refined carbohydrates. Aerated drinks and meals like pastries, truffles and pizzas could cause speedy spikes and crashes in your blood sugar ranges.

6. Select lean proteins

Go for lean protein sources like fish and tofu. They’re recognized for selling satiety with out the heaviness of fatty meats.

7. Regulate caffeine consumption

Restrict consumption of caffeinated drinks, particularly near mealtime. It will assist to stop interference with sleep and digestion.

8. Embody fiber-rich meals

Incorporate fruits, greens and entire grains for a wholesome dose of fiber. It will assist to assist digestion and promote a sense of fullness.

9. Train recurrently

Interact in mild bodily exercise after meals, however not instantly after consuming. It will assist to stimulate digestion and forestall sluggishness.

10. Keep away from overeating

Regardless of how good the meals smells or tastes, hearken to your physique’s indicators of fullness. Keep away from overeating in order that the sensation of tiredness doesn’t take over.

In case you do end up within the grips of a meals coma, take into account taking a brief stroll to stimulate digestion. Keep hydrated, and keep away from caffeine or alcohol, as they’ll exacerbate emotions of drowsiness.