Around 2:00 p.m. you feel your eyelids
heavy and the mind foggy? The post-lunch binge is a great
classic and is the consequence of the combination of a natural drop in rhythm
and the biochemical impact of what you have on your plate.
The good news is that you don't need to
Giving up the pleasure of food to keep active. Understanding the relationship between
lunch and concentration allows you to drastically reduce drowsiness
postprandial period. With small adjustments in the composition of the meal and
some strategic habits, you can protect your diet and
afternoon productivity.
Why do I get the post-lunch slump?
That feeling of numbness that
affects in the early afternoon depends on a sum of neurochemical factors and
digestives:
- The rhythm
circadian. Our biological clock predicts
a natural decrease in vigilance between 13:00 and 15:00. This
decline would occur even on an empty stomach, even if attenuated. The ideal goal
it is not to reset it completely, but to reduce its intensity in order to remain
operational.
- The role of the
glycemic peak. Eat meals
high glycemic index generates a rapid increase in glucose in the
blood. The pancreas responds by releasing a lot of insulin, which quickly resets
blood sugars creating reactive hypoglycemia. It is precisely this
collapse to trigger sudden fatigue.
- Serotonin and
tryptophan. An unbalanced carbohydrate load
increases the availability of tryptophan in the brain. Tryptophan is the
precursor of serotonin and melatonin, the neurotransmitters that
regulate relaxation and sleep.
- The expense
energy of digestion. During the
digestion, most of the blood goes to the digestive system,
temporarily reducing the flow to the head. The larger the meal, the more
This phenomenon is marked.
- The accumulation
of adenosine. During the hours
during wakefulness, adenosine, a molecule that
signals to the brain the need to rest, tiring the mind so that
cumulative. A similar mechanism occurs when the brain suffers the effects of the
hot.
Post-prandial drowsiness:
foods to avoid
To prevent loss of attention
After lunch, the first move concerns the selection of ingredients.
In fact, some foods act as direct triggers of drowsiness:
- Refined carbohydrates in large portions. Hearty dishes of white pasta, rice
white or pizza. There is no need for drastic eliminations, but it is necessary to reduce their
quantity and always combine them with proteins or good fats.
- Simple sugars and sugary drinks. Soft drinks, juices or
desserts at the end of a meal cause the most violent glycemic peak from lunch, followed by
by an inevitable energy collapse.
- Meals too
plentiful. A 1,000 kcal lunch requires work
digestive system significantly higher than a 500 kcal one, subtracting
precious resources to the brain.
- Alcohol. Even a single glass of wine interferes
with neurotransmission and amplifies physiological sleepiness.
- Very Foods
fatty or fried. They slow down the
gastric emptying, prolonging the phase of heavy digestion.
What to eat to prevent post-lunch sleepiness?
Building a balanced pot is the
key to stabilizing energy until the evening. The golden rule is balance
glycemic: combining complex carbohydrates, proteins, healthy fats and fiber.
- Protein
as allies of lucidity. The
amino acids contained in proteins compete with tryptophan for the
cerebral transport, reducing the production of post-prandial serotonin.
Excellent sources are legumes, eggs, fish, chicken, tofu and Greek yogurt.
- Carbohydrates
complex and wholemeal. Quinoa, rice
wholemeal, wholemeal pasta, spelt or sweet potatoes release glucose so
gradual without sudden peaks.
- Good fats. Extra virgin olive oil, avocado and fruit
slow gastric emptying and stabilize the response
insulin.
- Vegetables
at the beginning of the meal. Fiber
creates a sort of intestinal shield. Eat a portion of
vegetables before the first course significantly reduces the glycemic impact
of the entire meal.
- Constant hydration. Even mild dehydration accentuates the perception
of fatigue. Drinking enough water during the day is part of the
strategy.
3 practical examples of menus
for concentration
- Salad
Quinoa: Quinoa with chickpeas, grilled vegetables
and a drizzle of raw extra virgin olive oil.
- Salmon and
brown rice: fillet of
steamed or grilled salmon with brown rice and broccoli sautéed in
pan.
- Bowl
vegetable and eggs: bowl with
lentils, hard-boiled eggs, fresh spinach and sliced avocado.
How to aid digestion after a meal: complementary tips
In addition to food, there are habits
practices to be integrated into one's routine to keep the
productivity and mitigate the post-lunch binge:
- The strategic nap. If you have the chance, a rest of 10-20
minutes is a great cognitive reset.
- Movement
after lunch. A walk
10-15 minutes stimulates the muscles to absorb blood glucose,
reducing insulin peak and reactivating blood circulation.
- Sunlight. Expose yourself to natural light after eating
sends a clear signal to the circadian rhythm, promoting the state of
Vigil.
- Coffee Nap
smart. Drink a coffee and
Taking a 20-minute nap right away allows you to wake up just when your
caffeine begins to take effect, after rest has eliminated part
of accumulated adenosine.
In addition to these habits, it can be
a support is useful. S-Nap Shot is a functional drink that combines superfoods
for the brain, including ginseng and spirulina, with a minimal amount of
caffeine (0.0093%). The absence of added sugars prevents further
glycemic peaks, offering a gradual and constant response to fatigue
mental. If you want to try it during your work or study sessions, buy
S-Nap Shot on Amazon from this link.
Frequently Asked Questions
On the post-lunch binge
Why am I sleepy after lunch even if I only ate a salad?
A salad consisting only of vegetables
it may be insufficient in terms of energy or lack adequate proteins and
healthy fats to support concentration. In addition, the circadian drop in
early afternoon occurs physiologically even on an empty stomach or with very
lightweight.
It is better to eliminate some
All carbohydrates at lunch to not be sleepy?
No. Completely eliminate
carbohydrates can deprive the brain of its main fuel (the
glucose), leading to fatigue and loss of lucidity by mid-afternoon.
The ideal solution is to choose complex or whole carbohydrates in the right
portions.
How long should the
Walk after lunch to reduce the dribbling?
It takes 10 to 15 minutes
of walking at a moderate pace. This interval is sufficient to stimulate the use of
of glucose by the muscles, contain the insulin peak and reactivate
circulation.
Coffee right after lunch
Does it really help avoid drowsiness?
Traditional coffee provides a
Caffeine spikes rapidly, but when consumed together with sweets or sugars it can
lead to a subsequent energy collapse. It may be more effective to associate it with
a short rest break (coffee nap) or opt for release solutions
more gradual.
