Numb limbs, heavy eyelids, difficulty concentrating… In the middle of the afternoon, it is not uncommon for sudden fatigue to occur. But how can we fight against this drowsiness induced by digestion? The nutritionist, Bettina Sarhosoglu, enlightens us.
After eating our midday meal, we feel a feeling of heaviness and we want to sleep. It’s the afternoon break. “This is a normal process. After lunch, digestion takes a lot of energy. In addition, physiologically, between 2 and 4 p.m., we secrete melatonin, which makes us sleepy,” says nutritionist Bettina Sarhosoglu. According to her, this rush, which can occur after each meal, can make us irritable, less productive and reduce our motivation.
Slump after lunch: what are the causes?
The specialist explains that this sudden fatigue in the afternoon is linked to our diet. “This digestion-induced drowsiness occurs particularly when you have eaten refined sugars, dishes with sauces or fried foods. After a heavy meal, blood sugar levels increase due to the consumption of pasta white rice or white rice, for example. This will lead to reactive hypoglycemia.”
What to eat for lunch to avoid the afternoon slump?
To avoid nosediving in front of your screen, Bettina Sarhosoglu advises eating a balanced meal at regular times. On the menu, she recommends focusing on foods containing more nutrients, such as raw vegetables, which are easy to digest. It is also possible to enjoy fish or white meat with whole-grain starches.
“The idea is to eat products with a low glycemic index. To do this, you must cook your meal. It is recommended not to overcook foods to better assimilate them. For example, pasta must be cooked al dente” , she specifies. The order of foods eaten is also important. “You should eat raw vegetables and vegetables first, then proteins and finish with starchy foods. Obviously, you should avoid sodas, sugary drinks and alcohol!”
For dessert, we turn to fresh, seasonal fruits, a dairy product or a compote without added sugar.
How to combat sudden fatigue induced by digestion?
In order to no longer feel sluggish after lunch, the nutritionist recommends:
- Take a digestive walk, five to ten minutes, in the open air. “It energizes, allows you to make a cut and promotes digestion and blood circulation”
- Going up and down the stairs
- Stretch
- Wash your hands (forearms and neck in summer) with cool water to wake up
- Do a short meditation session
- Smell peppermint essential oil if you are not epileptic or asthmatic
- Have a snack between 4 and 6 p.m. “We can eat a handful of oilseeds, like almonds, a seasonal fruit or one or two squares of chocolate”
- Drink an infusion of rosemary and ginger
- Take a nap for 20 minutes
- Hydrate well. “Dehydration leads to chronic fatigue”
- Take care of your sleep by sleeping more than 6 hours per night
- Practice regular physical activity. “Sport is a natural anti-fatigue, which energizes and contributes to good health”
