Avoid food coma: How to Avoid a “Food Coma” After Lunch

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6 Food Coma Causes — How to Get Out of a Food Coma

We’re all familiar with the scenario: You just indulged in a meal that was probably a little bigger or more carb-heavy than your usual fare. Now you’re sitting there with a bloated belly, feeling like you just ran a marathon. We often refer to this lethargic, stuffed sensation as a food coma.

Feeling this way every once in a while is normal, depending on your diet, but if you’re experiencing it frequently, you might want to check with your doctor to identify and treat the root cause of your discomfort. Here, doctors explain six common reasons we fall into a food coma.

First, what exactly is a food coma?

While the formal name is post prandial somnolence, we think of a food coma as that fatigued and drowsy feeling after eating a substantial meal. “When my patients come in describing these symptoms, I really go through a history and try to understand all the different factors that may be contributing to it,” says Richard Firshein, D. O., a physician who specializes in integrative and precision-based medicine and founder of the Firshein Center.

What causes a food coma?

This is where it gets a little tricky because a number of things can trigger a food coma. Here are some common ones:

  1. What you ate: “Refined foods, foods that have a lot of sugar, and refined carbohydrates can cause glucose levels to go up and then quickly go down,” says Raphael Kellman, M.D., a physician of integrative and functional medicine, author of The Microbiome Breakthrough and founder of the Kellman Wellness Center. “That’s when you go in the ‘food coma’ state and feel very out of it, lethargic, lightheaded, foggy, and like you can’t think straight.”
  2. The size of your meal: This comes down to the hormones your body releases: ghrelin makes you feel hungry and leptin tells you that you’re full. “If you eat too quickly, your body might not have a chance to catch up with you,” says Dr. Firshein. “So by the time leptin kicks in, you’ve already consumed too much and your gut is too full. That’s when you experience that bloating.”
  3. Thyroid issues: “When the thyroid is low, you’re very vulnerable to the ups and downs of glucose because you’re already not producing enough energy,” says Dr. Kellman. “If you have a healthy adrenal gland and thyroid, your body can adjust and adapt to bring glucose back up to maintain your energy levels, allowing you to withstand those occasional glucose swings.”
  4. A weakened microbiome: If your microbiome, a.k.a the environment where our microorganisms live, isn’t healthy, it can interfere with the absorption of foods, says Dr. Kellman, while a stronger microbiome can mitigate a surge of sugar or a hormonal swing.
  5. Allergies: “Many people have reactions to foods that they aren’t aware of which may increase fatigue,” says Dr. Firshein. “Not every allergic reaction has to be specifically related to a rash.
  6. Nutrient deficiencies: “You may be lacking nutrients, vitamins (like B12), iron or fiber— all of which may make you crave more food,” says Dr. Firshein.
    1. How can I prevent a food coma?

      If you find yourself frequently fatigued post-meals, schedule a visit with your doctor to check for thyroid and adrenal issues, allergies, and nutrient deficiencies. To avoid occasional food comas, try one of these strategies from Dr. Firshein:

      1. Round out your meal: Balance high-carb meals with fat and protein or fat to help stabilize your blood sugar.
      2. Eat mindfully: Eating slowly will give your body a chance to transition from the hormone ghrelin over to leptin, which lets us know we are satiated.
      3. Get moving: We breathe less while eating, which increases the levels of CO2 in our system and can result in an energy drop, so consider going for a long walk after a big meal to boost the amount of oxygen in your system.
        1. Kaitlyn Pirie
          Sr. Editor
          Kaitlyn started her career as a reporter in the research department at Real Simple and went on to become a health editor at Family Circle before joining the Hearst team.

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          Scientists Explain How to Avoid a Food Coma After Your Next Family Feast

          Though eating a giant portion of food – whether it’s in celebration or just because you’re in the middle of a Netflix-takeout binge – is one of the joys of life, there’s one definite downside that many of us have encountered: the dreaded food coma.

           

          Despite the fact that the term ‘food coma’ is so popular that it was added to the Oxford dictionary back in 2014, there are some misconceptions about the science behind what actually causes it. But thankfully researchers have managed to set the record straight – and have some advice on how to avoid it.

          The first thing we need to go over is what happens inside our bodies when we eat specific foods. According to David McCulloch, from Group Health Cooperative, when you take a bite of food, it’s broken down in your stomach and then your blood sugar level rises, triggering your pancreas to start producing insulin.

          “Insulin travels through the blood to your body’s cells. It tells the cells to open up and let the glucose in,” McCulloch explains. “Once inside, the cells convert glucose into energy or store it to use later.”

          While this process is underway, the increased insulin levels in our bloodstreams allow a chemical called tryptophan – the same substance inside turkey that people often incorrectly cite as making them sleepy – to reach our brains, creating serotonin, reports Katherine Ellen Foley for Quartz. In addition to making us deliriously happy with the food we just consumed and tempted to eat more, both of these chemicals also tend to make us sleepy.

           

          But if that’s the case, why don’t we get sleepy after every single meal?

          Well, you probably do, but not enough to notice it. The food coma only kicks into gear when you eat a tonne of foods that are ranked high on the glycaemic index – mainly carbohydrates like bread and pasta – which just so happen to be the ones most popular during holiday feasts.

          The problem is that these foods cause a spike in blood sugar levels that our pancreases cannot catch up with. This means that an insane amount of insulin is created, which in turn causes a bunch of serotonin and tryptophan, too.

          “Our bodies are really good at breaking down simple carbohydrates – like white bread, bagels, or pasta – into sugars our cells use for energy,” Foley explains in her report. “These foods have a high glycaemic index, which means that they quickly increase the amount of sugar in our blood. When we eat a lot of these foods, we get us a boost of energy but it takes our pancreas some time, around an hour or so, to catch up and produce insulin.

          All of this means that most of us are thinking about food comas – or, ‘post-prandial somnolence’ if you want to sound like an expert – wrong. It turns out that the amount of food we eat really isn’t to blame all that much. Instead, it’s all about what foods you eat. If you eat a lot of bread with a heavy meal, you’ll likely enter a food coma. If it’s mainly low-carb foods – like meats and fish – you might not.

          Obviously, it’s important to remember that everyone’s bodies are different and results vary from person to person.

          But if you know that you’re the type of person to enter a food coma after a big meal, there are some pretty easy ways to get out of the funk. For example, exercising after the meal can help eliminate some of the blood sugar coursing through your body, allowing your pancreas to adjust and, therefore, skipping the drowsiness.

          The easiest way to avoid a food coma, though, is to pick the right foods to feast on, ensuring you have a balanced diet between high and low glycaemic foods. Doing this should all but cure you of food comas forever.

          And there you have it, food comas aren’t just about eating a lot of food. In fact, it really doesn’t matter all that much how much you eat because it’s the content of that food that can trigger a chemical chain reaction inside your body that produces serotonin and tryptophan, the active ingredients of any food coma.

           

          How to Recover From a Food Coma When All You Want to Do is Sleep

          Food comas are real. And I’m not talking about those restful siestas Europeans take in between meals in the afternoon. This is when you stuff your face to the point of no return and then you unwillingly are too exhausted to function. Yes, this is the dreaded food coma. Or more technically called, “posprandial somnolence.” But how do you get out of it and back to winning at life when that happens? First we have to go back to the origins of this fateful food fest and figure out why all this delicious food makes us feel so sleepy afterward.

          Food Coma Cause #1: Blood flow shifts

          Jocelyn Hsu

          How can eating so much yummy-looking food go so, so wrong? Well, for one thing, after you nosh on your short stack of buttermilk pancakes, your gastrointestinal tract is activated. According to David Levitsky, a professor of nutrition and psychology at Cornell University who spoke with CNN, this

          shifts your blood flow from your brain and muscles to your stomach and intestines. And when the blood leaves your brain, your mind gets woozy, tired, and makes you more prone to yawning. Essentially, this is all par for the course for the “rest and digest system” (aka the parasympathetic nervous system),  which is the part of the nervous system that informs our body it’s time to digest the food we’ve just eaten.

          Food Coma Cause #2: There actually can be too much of a good thing

          Diona Campbell

          If you eat food that’s too fatty, fried, salty, spicy, sugary starchy, or just too much food in general, there’s a good chance you will feel bloated, sluggish, or nauseous afterwards. While normally food stays in your stomach for two to six hours, depending on what you eat, high-fat food can reside in there for a longer period of time.

          And on top of that, eating too many simple carbs found in white bread or white rice definitely expedites your potential to pass out. This is because of the amino acid tryptophan, which in theory, produces too much serotonin and would make your brain relaxed and sleepy. Hence, food coma central. 

          Food Coma Cause #3: Time of Day Matters

          Eating earlier is better. Thanks to our circadian rhythms, we naturally feel a dip in our energy levels around 1 or 1:30 pm, but that could be a little later depending on when you wake up. Whether you eat lunch or not, you’d still get sleepy around this time. But if you grab everything in your fridge or off the cafeteria table at your internship for a hearty lunch, just consider that a double knockout making you more exhausted during your mid-afternoon meetings or classes.

          Ok so we’ve talked about some of the causes of this food hangover, but how do you get out of it or prevent it? Here are some tips.

          1. Drink water and non-caffeinated tea.

          Water already is super important to drink throughout the day, but in this case, it can help start moving food more quickly through your GI tract to get you back on your feet again. Along with peppermint and chamomile tea, these liquids help flush out the high sodium levels in your body and dilute excess stomach acid. These teas can also help reduce how bloated you feel, while ginger tea assists with nausea.

          2. Do some aerobic exercise.

          No, not horizontal running. Although that’s probably what you want to do the most. Instead, aerobic exercise like going for a brisk walk for 30 to 45 minutes will help get your digestion flowing again and boost your metabolism. Exercising also gives you endorphins, which, as Elle Woods knows, makes you happy, thereby reducing how awful you feel post-feast.

          3. Eat smaller meals for the rest of the day.

          Julia Gilman

          For one thing, you’re totally stuffed. But also, the larger your meal, the higher chance you’ll have of facing that mid-afternoon slump. Having a light lunch, earlier in the day around 11:30 or 11:45 am, is a proactive choice because you know you’ll be sleepy no matter what around 1 pm. But it won’t be as drowsy of a dip if you don’t have a super heavy meal. Maybe try a light salad or vegetable soup instead. Going back to the liquids thing, having a soup or meal with higher water content is better for your digestion.

          4. Also eat some probiotics.

          Jason Cruz

          While probiotics might not help immediately, eating a serving of yogurt can help relieve any bloating, diarrhea, or constipation you might be feeling. A little TMI, but hey, the more you know.

          5. Eat carbs that are low on the glycemic index.

          Caroline Mackey

          Aka eat some complex carbs of the whole grain or wheat variety. Low-GI carbs include whole wheat bread, oatmeal, beans, peas, most fruit, and non-starchy vegetables (sorry, potatoes). That’s why as you have those smaller meals or snacks as the day goes on, you should also stick with low-fat and low-salt foods to help balance you out. That means white bread, bagels, pretzels, and crackers might not be the best idea.

          5. DO eat breakfast the next day.

          Christin Urso

          Breakfast is considered the most important meal of the day for a reason. Make sure to start your day off right the next day by eating a healthy breakfast rather than avoiding food altogether.

          6. No alcohol.

          Jocelyn Hsu

          While drinking non-caffeinated liquids is smart to get your digestion moving, alcohol is a sedative that’ll only make you drowsier aside from being dehydrating.  

          We all love to eat. Clearly, because you’re reading a Spoon article. But sometimes, we get a little ahead of ourselves and eat more than is good for us. And while none of us want to fall asleep at our internships, if you can’t help but overindulge, maybe save it for the weekends when you can take a nap without fear of your boss walking in.

          How to avoid the holiday food coma

          What is a food coma?

          A food coma is when the parasympathetic nervous system is activated in response to a mass in the gastrointestinal tract, and a specific state of sleepiness. These two components define what postprandial somnolence (food coma, food hangover, after dinner dip) is. Your parasympathetic nervous system, which works to rest and digest, is triggered, which tells your body to conserve energy in order to aid the break-down and absorption of nutrients.

          When this happens, blood flow is decreased to other parts of the body, leaving you feeling tired and lazy. While feeling bloated and lethargic once in a while can happen depending on your diet, if it is recurring, you might want to take action to help prevent it from happening. Because as much as it is uncomfortable, postprandial somnolence is preventable.

          Some of the most common symptoms of a food coma include:

          • Feeling sleepy
          • Lethargy
          • Stomach pain
          • Bloating
          • Gas
          • An inability to think clearly

          What causes food comas?

          It seems that without fail, the holiday heavy meals will trigger a food coma by the end of the day. Although there are occurrences of other heavy meal days during the year, why does it almost certainly happen to so many of us during the holidays?

          • Tryptophan. Some say it can be triggered by the tryptophan, an amino acid found in turkey. This amino acid is a precursor for the production of serotonin which is a neurotransmitter essential for good sleep and mental health. But the thing is, tryptophan is found in a variety of foods we eat on a daily basis, such as nuts, other meats like chicken, beef and cheeses. So maybe tryptophan is part of the cause, but we can’t blame it all on just this.
          • High-fat, high-carb meals. Holiday meals are wonderfully diverse with all the different aromas, tastes and colors. It becomes enticing to over-eat on New Year’s Eve, for example. These celebratory meals tend to be indulgent and contain high levels of fats, sugars and carbohydrates. They are usually high-calorie meals. The high levels of carbohydrates send your glucose levels to rise up fast and then to go down quickly, sending you in a more lethargic state.
          • The meal size. Your body releases hormones to tell you you’re hungry (ghrelin) and hormones to tell you it’s full (leptin). If you’re eating too quickly, your body might not be able to catch up with you. You then might experience bloating since you’ve already consumed too much before leptin could kick in.

          Ways to prevent food comas

          • Eat mindfully: Bringing your awareness to slowly eating your meal will give your body a better chance to transition from the hungry hormone over to leptin, which lets you know you’re full.
          • Move your body: Since we breathe less while we’re eating, the levels of CO2 increases in our system which can make us feel less energetic. Going for a long walk after a big meal will help boost the amount of oxygen in our bodies. If you feel like staying inside, yoga is the perfect activity to break you out of your food coma. Try doing a simple seated twist; it’s gentle and soothing and promotes digestion.
          • Choose your food: One of the best ways to avoid a food coma is to not flood your bloodstream with extra sugar by eating more moderately sized portions or foods with a lower glycemic index. Try eating more complex carbohydrates with fiber like whole wheats, fruits, and vegetables. Proteins can also help keep your blood sugar at a stable level.
          • Herbal remedy: A.Vogel uses the power of plants to create wonderful herbal remedies. For digestive issues such as bloating, acid reflux, burping, slow digestion and heartburn, you can take Boldocynara (tincture) or Digestive Aid Complex (tabs). It is an invaluable aid especially for digesting fats. It improves digestion by increasing bile secretion. Both tincture and tabs are made of artichoke, dandelion, milk thistle and boldo. All you need is 30 drops or two tabs before bed for a better tomorrow! However, if you know you are potentially going to have a heavier meal, you can also take it preventatively to help reinforce your digestive system.
          • Herbal teas: In order to reduce the feeling of bloating, try drinking peppermint or ginger tea after your meal. Both are known to reduce stomach pains and sickness, and aid in digestion.
          • Supplements: For when you know you’ll be having a heavier meal, it can be good to call on reinforcements for an easier digestion. I personally rely on digestive enzymes and probiotics. They will help keep your digestion and elimination regular.
          • Hydration: If you’ve overdone it on the salty foods, make sure you drink a tall glass of water. This will help excrete the excess sodium. It can also help dilute stomach acid, which is a preventative way to avoid acid reflux or acid burn.

          With all that being said, make sure that you are having fun creating new memories of happiness and enjoyment this holiday season…not ruining your days by getting stuck with the uncomfortable food coma symptoms. The key is to eat with joy but to not overeat!

          References:
          https://elifesciences.org/articles/19334
          https://www.vox.com/2015/8/7/9113645/science-food-hangover

          How to Avoid a Food Coma

          The INSIDER Summary:

          • A food coma (postprandial somnolence) happens because when you eat, blood flow shifts from your brain and muscles to your stomach and intestines.
          • 
          Less blood in the brain causes you to feel tired.
          • 
          The more you eat, the more your parasympathetic nervous system is triggered (which induces sleepiness), so eating less helps when trying to avoid a food coma.


          Ahhh, the dreaded food coma. After eating a huge meal, the desire to do nothing but sleep forever might seem like something your brain invented to get out of going back to class/work/doing anything, food comas are totally legit.

          There’s even a scientific term for it — postprandial somnolence. But why does it happen?

          There are several explanations, but you can mostly blame it on the way eating changes your circulation. Once food hits your stomach, “blood flow shifts from the muscles and brain into the stomach and intestines,” David Levitsky, a professor of nutrition and psychology at Cornell University, told CNN. “And when blood volume goes down in the brain, we get woozy and tired.”

          According to Levitsky, eating triggers your parasympathetic nervous system, which conserves energy and slows down your heart rate in order to absorb nutrients.

          “It’s got to be a large meal,” Levitsky told CNN. “The parasympathetic nervous system is activated when you eat, but (the extent to which it induces sleepiness) depends on the magnitude of the meal.”

          Try eating something lighter, like soup.

          Henrique Félix / Unsplash

          Did we lose you at “parasympathetic nervous system”? It basically all boils down to how much your stomach stretches when you eat (AKA gastric distention). The bigger the meal the more your stomach stretches and the sleepier you’ll feel.

          “If you have a large meal, the (degree of) gastric distention and hormonal stimulation that occurs will make you sleepier than if you had a bowl of soup,” Dr. William Orr, a clinical professor of medicine at the University of Oklahoma Health Sciences Center, told CNN.

          So other than eating less at meals, what else can you do to prevent this?

          • Chose liquid meals, like soup, over solid ones since they tend to be less filling.
          • Avoid carbs with a high glycemic index like white bread and rice. They’re more likely to cause your blood sugar to spike and then crash.
          • Avoid large quantities of protein or fat, since they take longer to digest. Small amounts of protein and fat, however, can help fend off blood sugar crashes when eaten with carbs.
          • Try eating lunch before noon. Due to your natural circadian rhythms, most people get tired in the early afternoon so eating at the same time makes it worse. “Around 1 or 1:30 p.m. is right about when that dip occurs, where we are a little more drowsy,” Orr said. “Even if you don’t eat lunch, you would still get sleepy due to the circadian rhythm. But when we eat at this time, it’s a double whammy.”

          If all else fails, you can always pick up a cup of coffee.

          (h/t CNN)

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          How to Avoid a “Food Coma” and Boost Energy After Holiday Feasts

          Though this holiday season may look different than years past due to COVID-19, hopefully your celebration is still filled with delicious foods.

          Picture this: The first big meal of the holiday season is over. Dishes are in the sink waiting to be washed, and the last piece of pumpkin pie has been eaten. You’re feeling full, and all you want to do is doze off on the couch for the rest of the evening.

          Instead of falling asleep after the big meal, regain some energy and make the most of the remainder of the holiday. Here are our top tips to help you get your energy and motivation back after a big meal.

          Increase your h3O intake.

          Keeping your body properly hydrated is key. Water prevents dehydration, and can help give you a quick energy boost, alleviate headaches or keep your body going during your workout. Drinking enough water each day is an essential part of any healthy weight loss plan, and water helps flush out the toxins that make you feel sluggish. Being  mindful of consuming water before and after a holiday meal will help you stay alert once your plate is clean. Try infusing your water with fresh fruits or vegetables to add a little flavor and keep you coming back for more.

          Turn up the tunes.

          Listening to music is one of the easiest ways to boost your mood and your energy. Make a playlist of your favorite tunes to get your body moving. Before you start cleaning up the kitchen after your holiday feast, press play and get a little dance and cleaning party going.

          Get moving.

          If a dance party isn’t your thing, consider moving your body in another way such as a brisk walk around the block or quick yoga routine. Movement is a great way to fight fatigue and help you feel less full, while also burning off a few calories from your holiday meal. Consider going for a family walk before doing dishes or stream a yoga tutorial in the living room so you can stretch out, and wake up, your body.

          Catch up with family and friends. 

          Nothing helps you stay awake quite like a lively conversation with loved ones. As many people will be spending the holidays apart from family and friends this season, dedicate time after your big meal to call your loved ones and catch up. Even if you can’t be together in person, you can still dedicate time to spend together to boost your spirits and energy levels. Add extra merriment and liveliness by playing an online game or trivia.

          Power down and sleep.

          Your fatigue may be a result of stress rather than overeating. Especially this year with COVID-19, holidays have been extra stressful. Sleep is a wonderful thing that can be elusive to many during the holiday season. Stress, fatigue and lack of motivation are our consolation prizes when we don’t get the necessary amount of sleep each night. Check out these tips for getting a better nights sleep even when you’re stressed.

          Avoiding the Post-Lunch “Food Coma”

          After a productive morning, you break for lunch and then spend the next two hours fighting off sleep. Don’t worry: it’s not just you! Nodding off in post-meal drowsiness—sometimes called falling in to a food coma—is pervasive and can be embarrassing. But instead, wouldn’t it be nice to start the second half of your day with the same energy you had at 9 a.m. when you started your work day? Here are a few tips to help you stay perky after your midday meal.

          It’s not just you and it’s not all bad
          The first thing to realize is it’s not just you that gets sleepy after lunch. Almost everyone loses energy after a meal. It’s natural. New York-based dietitian and exercise physiologist Mary Jane Detroyer doesn’t even like the term food coma. “It makes a judgment and insinuation of something wrong after eating.” Usually that sleepy feeling is simply your body concentrating on processing food.

          The type of meal you eat also makes a difference. Eating a high carbohydrate meal, like a big bowl of pasta or plate of rice or potatoes/fries with a burger or a huge sandwich, adds to the problem. Your body produces insulin to handle the levels of sugar in the blood from the digestion of carbohydrates. Large fatty meals can create the same effect because of the amount of energy needed to digest and process all that food.

          “Eating an appropriate size lunch with some protein, vegetables or fruit, and a moderate amount of fat and carbohydrates should keep most people feeling energized after eating and stop them getting tired,” said Detroyer. “Eating mindfully, then stopping when you are just starting to feel sated and full will prevent fatigue.”

          That part about stopping when you are starting to feel full is key. We often think of lunch as a midday treat, a respite from work. And that can lead to overindulgence. “The process of digestion requires energy, which can result in temporary fatigue because your energy goes toward digestion not thinking.”

          What to eat
          New Jersey-based dietitian and food scientist Joy Dubost said the key is keeping blood glucose levels relatively even. A big spike in blood sugar will lead to a crash. In general, Dubost recommends 20 to 30 grams of protein and 10 grams of fiber for lunch. Whether its brown rice or veggies, lean meat or tofu, and also to be sure to watch the sauces, gravies, and salad dressings, which can be loaded with hidden sugar, oil, and fat. “You want everything to digest at an even rate,” said Dubost. “It’s a pretty complex issue and it’s different for each person.”

          What to avoid?

          • Snacking, especially on sugary or highly-processed carbohydrates.
          • Dehydration, especially during the summer months.
          • Skipping meals. A little like your sleep cycles, your body expects you to eat something at regular times and needs it.
          • Giant carb and fat blasts.

          Drink smart
          Drinking plenty of water is always a good idea and helps keep your entire body working as it should. Dehydration will quickly lead to fatigue. Drink water though not sugary sodas as these can lead to dehydration and the sugar bump will quickly wear off, spiking the blood glucose levels, and causing a following crash. Also, avoid overdoing it on coffee. A cup or two is fine for a caffeine bump, but it’s not a long-term solution.

          Energy drinks—with their massive caffeine jolts—are not the solution and are more a part of the problem As Detroyer said, “You get a central nervous stimulation from the caffeine and then a big drop, leading to fatigue, when it is done.”

          “The better way get an extra energy boost is with a cup of green tea or black tea,” said Dubost. Tea not only naturally contains caffeine in manageable quantities, but also theanine, an amino acid that studies have shown helps clear the mind and helps deal with stress.

          Other issues
          Falling asleep or chronic drowsiness after lunch could indicate some other problems and may not just be the fault of a food coma, so it’s important to be aware of other potential causes, such as:

          • Food intolerances and allergies can lead to problems with digestion, resulting in fatigue.
          • Not getting enough sleep, or not enough restful sleep, can lead to daytime exhaustion, which can be exacerbated by midday food.
          • You may need to break up your tasks too. “Boredom can lead to mental fatigue that can be misconstrued as being physically tired,” said Detroyer.

          “If someone is always tired after lunch they should see a doctor or dietitian to assess what may be going on and to rule out any physiological issue,” she added in finishing.

          Food coma – 3 tips to stay awake at work | I know that I eat and drink

          Although this is not a common occurrence, we all fell asleep quickly and soundly after a meal at least once. Have you ever wondered why this is happening? Well, in common parlance, it’s called a “food coma” or “carbohydrate coma.” In medical parlance, this is called “postprandial sleepiness.”

          Why do you want to sleep so much after dinner?

          When you eat meals or certain foods with a high carbohydrate content, it leads to a jump in insulin a.Then, insulin helps raise serotonin levels, which boosts your mood but also makes you sleepy. And dogs)

          How does the gastrointestinal tract work at this time?

          When you eat, the stomach produces gastric hormones, which trigger the release of digestive juices and begins the breakdown of food into easily digestible particles. The split food then travels to the small intestine. At the same time, the pancreas (pancreas) releases insulin, which absorbs glucose from carbohydrates in food.Finally, insulin sends tryptophan to the brain, which leads to drowsiness.

          Can this be avoided?

          According to experts, the best way to avoid food coma is to observe food and eat according to a given pattern, so that internal processes are under control, and even after a heavy meal you do not feel sleepy. Here are some simple ways to do it.

          1. Do not overeat

          You need to strictly monitor your portion size. Also, make sure you eat regularly. Leptin must be allowed to grow naturally and you must reduce it through a balanced diet.

          2. Balancing food

          Now that you know the cause of sleepiness; make sure you eat carbs in a balanced way. Also, watch out for the harmony of proteins and fats in the foods you absorb.

          3. Avoid rolling

          The idea of ​​walking for a while after eating is a very good idea. Moderate activity is recommended after meals as it helps improve blood sugar control.

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          Sleepiness after eating: why does it fall asleep, what is a food coma and how to avoid it

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          Surely, you have noticed more than once that after a meal, especially a dense one, the eyes begin to close by themselves, there is a general breakdown , sometimes so pronounced that it is impossible to resist the attraction of the pillow?

          Why do you feel sleepy after eating? What makes us sleepy, what is a food coma, and how does this frightening term relate to all of this? Read in our material.

          Sleepiness after eating: causes and explanations

          When we eat, we enter a condition called postprandial hypoglycemia (drowsiness) or, more simply, food coma . This is a psychological response to not being able to set dietary restrictions, and most often this condition occurs when we rely on only one meal, in which we try to make up for all the meals we missed in the day.

          High-carbohydrate foods are the main culprit in food coma. Especially if we are creative and combine several types of fast carbohydrates in one meal. What result will we get in response to our efforts? Of course, drowsiness after eating, swelling, in the long term – constantly accumulating excess weight and self-loathing.

          The sharp loss of energy after a plentiful meal is explained most simply and logically by the fact that all our forces are used in the difficult task of processing everything that we have eaten. Blood flows to the stomach, blood sugar levels rise, and hormonal changes also occur.

          How to avoid sleepiness after eating

          So, we discussed why we often feel sleepy after eating and learned what a food coma is. Now is the time to figure out how to avoid drowsiness after eating. In fact, everything is simple, but not everyone will be able to find the strength to quickly and easily break the established eating habits:

          – eat often, but in small portions;
          – eat slowly, chewing thoroughly;
          – do not rush to extremes – prolonged fasting and constant “chewing” of something tasty;
          – Do not wear tight tight clothes, in which we will not feel that our stomach is full;
          – Follow a varied and balanced diet and watch out for carbohydrates.

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          9 simple ways • INMYROOM FOOD

          May holidays are ahead, which means that we are waiting for feasts with abundantly set tables. Unfortunately, these “stomach holidays” often end with bloating, indigestion and other problems of the gastrointestinal tract. How to avoid such consequences and have fun during the holidays, enjoying delicious food and good company?

          For today’s review, we have compiled 9 proven tips for avoiding a “food hangover” during the holidays.Take note!


          1. Start your meal with green vegetables


          As a rule, we do not deny ourselves anything on holidays. But so that the feast does not turn into a problem with the stomach in the future, make sure in advance that there are dishes on the menu that, having eaten, you will not feel remorse. Make sure that along with spicy and fatty foods, which are often abundant on holiday tables, you have prepared a sufficient amount of salads and green vegetables – the fiber they contain will fill the stomach and create a feeling of fullness, which means that you will not eat too much.


          2. Combine food correctly


          One of the main causes of bloating is not only the amount of calories consumed, but also the combination of foods. In other words, how you feel depends on what you eat and with what. For example, meat does not go well with bread and other flour products, and eggs – with potatoes and cheese. As a result, food is digested very slowly and creates heaviness and discomfort in the stomach.


          3.Do not neglect enzymes


          We all need help sometimes! If you know in advance that you will have a rich diet and fatty foods, start your meal with food enzymes that will help your body break down and digest it more efficiently.


          4. Don’t drink while eating


          Strange advice, right? Considering that nutritionists strongly advise us to drink at least 2 liters of clean water daily.But the fact is that when you drink a lot of liquid with food, you dilute the digestive enzymes in the stomach, which the body needs to digest food. So if you don’t want to experience stomach problems after a meal, drink a couple of glasses of water with lemon at least half an hour before the meal – this will help you not feel thirsty while eating.


          5. Avoid foods that take a long time to digest

          Digestion is an incredibly energy-intensive process that takes several hours.Light foods such as vegetables and fruits are absorbed quickly enough. On the other hand, denser foods like turkey can take 1 to 3 days to digest. So know: if the next day after a feast you feel a general weakness and heaviness in your stomach, then most likely your body is still digesting yesterday’s food.


          6. Go for a run the next morning

          A great way to get rid of the effects of overeating is to go for a run the next morning.If you do not feel very well, then jogging can be replaced by a leisurely walk in the fresh air – it always helps with general weakness and heaviness in the stomach.


          7. Be careful with dairy and gluten products


          Another factor that makes you feel like you are in a “food coma” after a holiday feast is problems with the digestion of dairy or gluten products. The composition of many ready-made meals is often difficult to recognize, and this can lead to post-meal discomfort.Therefore, do not hesitate to ask the owner of the house if there is milk in the mashed potatoes or if there is gluten in the flour from which those amazing buns are made.


          8. Be careful with desserts


          And really, do you really need that piece of apple pie for which there is no room left in your stomach? Try to avoid sweets as much as possible at holiday feasts, as they not only lead to extra pounds and centimeters at the waist, but also often cause increased gas and bloating.


          9. Stop being afraid and let go of your guilt!

          Some people are so afraid to eat too much that they start to experience a lot of stress before the holidays. This not only makes it difficult for them to enjoy the holiday fun, but it often causes indigestion and bloating. Stop being afraid and let go of your guilt! Just be careful, follow our advice and enjoy delicious food and good company. It’s guaranteed to make you feel better right after your meal and the next day!

          Narcotic coma | Clinic of Dr. Buchatsky

          Narcotic coma is a condition characterized by depression of the activity of the central nervous system caused by the use of narcotic substances.

          Coma often becomes a consequence of taking opiates, barbiturates, salts and spice. Due to the fact that such psychoactive substances have a strong effect on the body even in microscopic doses, an overdose is more than likely.

          How to understand that a coma has come?

          Contrary to popular belief, a coma is not exactly what we are shown in the movies, when an actor lies motionless, wrapped in pipes and hung with sensors. Rather, only one of the last stages of a coma looks like this, but it does not start so suddenly, and if you respond in time and call doctors, critical consequences for the brain and internal organs can be avoided.So, alertness should cause the following symptoms:

          • Weakness, drowsiness, impaired coordination of movements. The patient is looking for a place to lie down, reacts sluggishly to stimuli
          • Blood pressure decreases, pupils narrow, muscle tone decreases, skin turns blue due to lack of oxygen in the blood, pulse quickens

          If at this stage medical assistance is not provided, further developments will look like this: the patient will stop responding to any external stimuli at all, reflexes will disappear, his body temperature will drop, and his skin will become dry.Among the most dangerous consequences of a coma are pulmonary and cerebral edema, cardiac arrest.

          Exit from a coma, as a rule, is accompanied by severe depression, mental disorders. In severe cases, a drug addict dies without regaining consciousness.

          How do doctors help patients?

          When a narcotic coma is diagnosed, the medical team takes immediate measures, which may include ventilation of the lungs, the introduction of an antidote, formed diuresis, gastric lavage and other urgent measures.

          Of course, for the successful treatment and further recovery of the patient, it is necessary that doctors have extensive practical experience in helping people with addictions, including drug addiction. In the clinic of Dr. Buchatsky, just such specialists work – friendly, attentive, highly qualified. They are always ready to help those who want to end addictions and start a new, sober, healthy life.

          90,000 Natural toxins in food

          What are natural toxins?

          Natural toxins are toxic substances of natural origin produced by some types of living organisms.These toxins are not harmful to the organisms that produce them, but can be toxic to others, including humans, if taken with food. These chemicals are diverse in structure and differ in biological function and degree of toxicity.

          Some toxins are produced by plants and act as a defense mechanism against predators, insects or microorganisms, or are formed as a result of damage to plants by microorganisms such as molds due to climatic stress (drought or extremely high humidity).

          Other sources of natural toxins are microscopic algae and plankton that inhabit oceans and sometimes lakes and produce chemicals that are toxic to humans but not to fish or shellfish that feed on these organisms. In the case of human consumption of fish or shellfish containing these toxins, adverse reactions can quickly occur.

          Below is a description of some of the most common natural toxins in food that pose a threat to our health.

          Biotoxins produced by aquatic organisms

          Toxins produced by seaweed and freshwater algae are called algal toxins. These toxins are produced by some types of algae during the flowering period. Shellfish such as mussels, oysters, and scallops are more likely to contain these toxins than fish. Algal toxins can cause diarrhea, vomiting, tingling sensations in the limbs, paralysis and other effects in humans, other mammals and fish. They can accumulate in shellfish and fish, or contaminate drinking water.They are colorless and odorless and do not deteriorate during heat treatment or freezing.

          Another example is ciguatera, or poisoning from eating fish contaminated with ciguatoxin, a substance produced by dinoflagellates, an aquatic single-celled organism. Ciguatoxin accumulates in fish such as barracuda, black grouper, dog snapper and king mackerel. Symptoms of ciguatera include nausea, vomiting, and neurological symptoms such as a tingling sensation in the fingers and toes.There is currently no cure for ciguatoxin poisoning.

          Cyanogenic glycosides

          Cyanogenic glycosides are phytotoxins (i.e. toxic compounds produced by plants) found in at least 2000 plant species, many of which are consumed in some regions of the world. The most commonly consumed foods containing cyanogenic glycosides include cassava, sorghum, stone fruit kernels, bamboo roots, and almonds. The toxic potential of a cyanogenic plant depends mainly on how high the concentration of cyanide in the human body will be as a result of its consumption.In humans, acute cyanide intoxication can have the following clinical signs: increased breathing, drop in blood pressure, dizziness, headache, abdominal pain, vomiting, diarrhea, confusion, cyanosis, accompanied by fibrillar muscle contractions and convulsions, followed by a terminal coma. Death from cyanide poisoning can occur when they reach concentrations that exceed the metabolic capacity of a particular organism.

          Furanocoumarins

          These toxins are produced by a variety of plants such as parsnips (a plant related to carrots and parsley), celery roots, citrus fruits (lemon, lime, grapefruit, bergamot) and some medicinal plants.Furanocoumarins are toxins produced by a plant in response to an irritant such as physical injury. In sensitive individuals, these toxins can cause gastrointestinal disturbances. Furanocoumarins are photosensitizing and can cause severe skin irritation when exposed to ultraviolet light. Most often, such reactions occur when the juice of these plants gets on the skin, however, cases of a similar effect have been described as a result of eating large amounts of vegetables rich in furanocoumarins.

          Lectins

          Many beans contain toxins called lectins. They are most concentrated in beans, especially red beans. Just 4 or 5 raw beans can cause severe stomach pain, vomiting, and diarrhea. Lectins are destroyed by soaking dried beans for at least 12 hours and boiling them over high heat for at least 10 minutes. Canned beans have already undergone this processing and can be eaten ready-made.

          Mycotoxins

          Mycotoxins are naturally occurring toxic substances produced by some types of molds.Molds grow on a variety of foods such as cereals, dried fruits, nuts, and spices. Mold growth can occur both before and after harvest, during storage, and / or on finished food under conditions of favorable temperature and high humidity.

          Most mycotoxins are chemically stable and are not destroyed during heat treatment. Mycotoxins present in food can cause acute intoxication, symptoms of which develop shortly after the consumption of highly contaminated food and can even be fatal.Chronic consumption of mycotoxins in food can have long-term negative effects on health, in particular, provoking cancer and immunodeficiency.

          Solanin and Chaconin

          All plants of the nightshade family, which include tomatoes, potatoes and eggplants, contain the natural toxins solanine and chaconin (glycoalkaloids). As a rule, the concentration of these substances in plants is low. However, they are present in higher concentrations in potato shoots and skins and greenish parts of its tubers with a bitter taste, as well as in green tomatoes.Plants produce a toxin in response to external stimuli such as mechanical damage, ultraviolet radiation, colonization by microorganisms, and attack from pests and herbivores. To prevent the formation of solanine and chaconin in potatoes, it is important to store the tubers in a dark, cool and dry place. It is also not recommended to eat the green or sprouting parts of the tubers.

          Poisonous mushrooms

          Wild mushrooms may contain a number of toxins, such as muscimol and muscarine, which can cause vomiting, diarrhea, confusion, visual impairment, increased salivation and hallucinations.Symptoms begin 6-24 hours after eating the mushrooms. Usually, fatal poisoning is characterized by the late development of severe symptoms characteristic of damage to the liver, kidneys and nervous system. Cleaning and heat treatment of mushrooms does not allow to eliminate the toxins contained in them. It is recommended to avoid eating any wild mushrooms in the absence of complete confidence in their harmlessness.

          Pyrrolizidine alkaloids

          Pyrrolizidine alkaloids (PA) are toxins produced by about 600 plants.Most of them are produced by plants of the families borage, aster and legumes. Many of these plants are agricultural weeds that infest food crops. PAs cause a wide range of negative effects. They can be acutely toxic. In this regard, the main source of concern is the ability of some PA to damage cell DNA, which can provoke cancer.

          PA are not destroyed during heat treatment.They are found in herbs, honey, aromatic herbs and spices, and other foods such as cereals and cereals. However, the level of their consumption by humans is considered to be low. Due to the complexity of the issue and the large number of such compounds, the overall health risk has not yet been fully determined. The FAO / WHO Codex Committee on Contaminants in Food is developing recommendations to prevent PA-containing plants from entering the food chain.

          What can I do to reduce the risk of natural toxins?

          It is important to remember that natural toxins can be found in a variety of crops and foods. In a normal, balanced, healthy diet, the concentration of natural toxins is well below the acute and chronic toxicity thresholds.
          To reduce the health risks associated with the presence of natural toxins in food, it is recommended:

          • not to think that everything “natural” is harmless by definition;

          • to dispose of damaged, wrinkled, discolored and, in particular, moldy food;

          • throw away food that smells or tastes not fresh or tastes unusual;

          • Eat only those mushrooms or wild plants that are definitely not poisonous.

          WHO activities

          WHO, in collaboration with FAO, is responsible for assessing the risk of natural toxins to humans from food contamination and advising on the protection needed.

          Risk assessment for the presence of naturally occurring toxins in food is carried out by the FAO / WHO Expert Committee on Food Additives (JECFA) and is used by national governments and the Codex Alimentarius Commission (regulatory intergovernmental body on food standards) to determine the limit values ​​for various impurities in food or other risk management recommendations to prevent or reduce contamination.Codex standards provide an international benchmark for domestic food producers and food traders, and are designed to ensure that consumers around the world that the food they purchase meets established safety and quality standards, wherever it is produced.

          JECFA sets maximum permissible levels for the consumption of various natural toxins.
          JECFA or FAO / WHO ad hoc scientific expert groups are composed of independent international experts who provide scientific reviews of all published studies and other data on selected natural toxins.As a result of this health risk assessment exercise, either intake limit values ​​or other recommendations are formulated to indicate the degree of health hazard (eg exposure limits). Recommendations are made regarding risk management and measures to prevent and reduce contamination, as well as analytical methods and monitoring and control measures.
          To avoid harm to human health, the content of natural toxins in food should be as low as possible.Natural toxins not only pose a risk to human and animal health, but also negatively impact food security and nutritional status by limiting people’s access to healthy food. WHO strongly encourages national authorities to monitor the content of the most significant natural toxins in food products marketed in their markets and take measures to minimize it and ensure compliance with international guidelines on limit values, storage conditions and legislation.

          Fasting | Tervisliku toitumise informatsioon

          Fasting is considered one of the ways to lose weight. It is believed that fasting cleanses the body of poisons, gives rest to the gastrointestinal tract and strengthens the immune system. Water fasting is the most common and can last from one day to more than a month.

          Since man had to often starve in the course of his long evolution, our body is adapted to this to a certain extent, it creates reserves of energy, which it uses if necessary.For example, the body of a man who weighs 70 kg contains an average of 15 kg of fat, of which about 10 kg can be used. In the muscles and liver, the body can store about 500 g of glycogen, which, if necessary, is decomposed into glucose. There are no reserves of protein in the body, however, in an extreme situation, the body can do with a third of the required amount of protein.

          In order to survive, the body goes into “economical mode” during starvation, the rate of the main metabolic rate decreases down to 15 kcal per kilogram of body weight per day, i.e.That is, a person spends only about 1000 kcal per day for basic metabolism.

          During fasting, the most important thing is to satisfy the energy requirements of tissues, i.e. maintaining the level of glucose and fatty acids in the blood. Normally, the only source of energy for the brain is glucose. During fasting, the body uses up its stores of glucose, which are enough for about 20 hours, and tries to break down more fat. Thus, fasting that lasts no more than 24 hours does not pose a threat to health.

          If fasting lasts longer, it greatly burdens the body and is harmful to it. The brain and other glucose-dependent tissues need glucose anyway, and the body begins to use proteins for its production. The body tries to avoid breaking down proteins as much as possible, since proteins are involved in a number of vital functions, for example, they are part of antibodies. Therefore, excessive use of proteins as an energy source reduces the body’s nutritional efficiency and immunity.During starvation, the body switches to the use of fatty acids and ketone bodies and only when the amount of fatty acids is critically low does the intensity of protein breakdown increase.

          With sufficient glucose, fatty acids are degraded to carbon dioxide and water. If there is a glucose deficiency, fatty acid oxidation is incomplete and the liver increases the production of ketone bodies from residual compounds. After 3-4 days of fasting, the biosynthesis of ketone bodies increases 10-30 times, on the fifth week – almost 100 times.Ketone bodies become important sources of energy (including for the brain), thus avoiding the breakdown of proteins. If fasting lasts a long time, ketogenesis becomes very intense, an overproduction of ketone bodies begins, which do not have time to break down. They begin to accumulate in the bloodstream, blood pH drops, and ketoacidosis occurs. A particularly serious effect is a decrease in the contractile ability of the heart, as a result of which the supply of oxygen to the body is impaired. Extreme ketoacidosis can lead to coma and death.

          During prolonged fasting, changes occur in the body aimed at maintaining vital activity for as long as possible. How long a person can starve depends on many circumstances, including. and from fat reserves. Fasting can cause serious harm and even destroy the intestinal microflora, which has important protective functions. Disorders caused by vitamin and mineral deficiencies, a weakened immune system and tissue damage should also be considered.

          Therefore, prolonged fasting exhausts the body, harms it and is meaningless, and the consequences can affect itself after years.

          Glucose – OVUM – medical laboratory in Kemerovo

          Description

          Glucose – is the main indicator of carbohydrate metabolism in the body. Glucose is found in most organs and tissues and is the main source of energy for cells.

          During the day, glucose levels vary significantly and depend on food intake, on the degree of physical activity, on the emotional state, on the time of day.

          Mechanisms of glucose concentration regulation depend on various factors of the external and internal environment, the central nervous system, many hormones, liver function.

          The main hormone that lowers the concentration of glucose in the blood – insulin, is produced in the pancreas. Hormones that increase blood glucose levels: adrenaline, cortisol (adrenal hormones), thyroid hormones (thyroid hormones), growth hormone and adrenocorticotropic hormone (pituitary hormones), glucagon (pancreatic hormone).

          Physiological increase in glucose concentration is observed during exercise, stress, smoking. A decrease in glucose concentration is observed during fasting.

          An increase in glucose concentration (hyperglycemia) occurs with diabetes mellitus, with pathology of the endocrine glands (thyrotoxicosis, acromegaly, Cushing’s syndrome, etc.), diseases of the pancreas, diseases of the liver and kidneys, taking certain medications (estrogens, glucocorticoids, thiazides, etc.).), with trauma, stress, acute infections.

          A decrease in glucose concentration (hypoglycemia) is observed with malnutrition, starvation, in premature infants, with severe chronic liver diseases, endocrine diseases (adrenal insufficiency, hypothyroidism, etc.), taking certain medications (anabolic steroids, anaprilin, etc.).

          Why the glucose test is done

          Determination of blood glucose concentration is mainly carried out for the diagnosis and control of the treatment of diabetes mellitus.Diabetes mellitus is characterized by high blood glucose levels, which develop due to absolute or relative insulin deficiency.

          Signs of diabetes mellitus can be thirst, frequent, profuse urination, weight loss, itching, furunculosis, infections often join, wounds heal poorly. Diabetes mellitus is dangerous for its complications, acute – the development of coma and chronic, when a prolonged increase in blood glucose levels leads to vascular damage, pathological changes and dysfunctions of many organs, for example, kidneys, eyes, heart, nervous system.

          The level of glucose in the blood reflects its momentary concentration, depends on many factors, therefore, the diagnosis of diabetes mellitus in patients without pronounced signs of the disease must be confirmed by repeated glucose studies on other days.

          How is diabetes mellitus diagnosed

          The World Health Organization (WHO) recommends testing for diabetes for all people over 45 years old, every 3 years with normal test results.

          The main tests for the diagnosis of diabetes mellitus are:

          • Glucose.
          • Glycosylated hemoglobin.
          • Test with a glucose load (performed as directed by an endocrinologist).

          Additional tests that the doctor prescribes to clarify the type of diabetes and control the development of the disease are:

          • Insulin.
          • C-peptide.
          • Autoantibodies to islet cells.
          • Leptin.

          Who needs a glucose test

          • Patients with signs of diabetes mellitus.
          • People with suspected diabetes mellitus based on laboratory test results.
          • Overweight and obese people.
          • People with diseases of the pancreas, liver, diseases of the endocrine glands (thyroid gland, adrenal glands, pituitary gland).
          • Relatives of patients with diabetes mellitus.
          • Pregnant women for screening for gestational diabetes (pregnancy diabetes).
          • Women diagnosed with gestational diabetes during pregnancy.
          • For women, at birth of a child weighing more than 4.5 kg.

          What material is used for blood glucose testing

          Optimally, the study of glucose levels should be carried out from venous blood plasma. The venous blood collection technique is standardized, blood is drawn into special disposable vacuum systems containing a coagulation activator for serum production or an anticoagulant for plasma production.Determination of glucose in plasma or serum of venous blood does not depend on the volume of red blood cells in the blood (hematocrit).

          Capillary blood glucose may be prescribed for glucose screening in children. The result of the analysis is influenced by erythrocytes; when taking an analysis, trauma to cells and an admixture of intercellular fluid is possible. Finger puncture for research is carried out with a special automatic disposable lancet, for less trauma and safety.

          For glucose studies, depending on the material for analysis, there are standards.The concentration of glucose in plasma and serum is 10-15% higher than in whole blood, since there are no blood cells there. If abnormalities are detected in the study of glucose from capillary blood, it is recommended to conduct a study of glucose from plasma or venous blood serum.

          Capillary blood glucose is used by patients with diabetes mellitus for self-monitoring of home treatment with glucometers.

          Analysis result

          Normal fasting venous blood plasma or serum glucose: less than 6.1 mmol / L.

          Normal fasting capillary blood glucose: less than 5.6 mmol / L.

          The interpretation of the research result is carried out by an endocrinologist, taking into account all data on the patient’s health, the medicinal substances he takes, the results of laboratory tests.

          Preparation rules

          • It is necessary to exclude the factors influencing the research results: physical activity (running, climbing stairs, lifting weights), thermal procedures (baths, saunas), emotional arousal.
          • Before taking blood, you should rest for 10-15 minutes in the waiting room, calm down.

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