Many people are struggling with high stress. If you don’t sleep well because of high stress, you may be sleepy, groggy, or foggy after each meal. Because we tend to reach for carbs, sugars, and caffeine when we’re tired, we can inadvertently put our body in a “food coma.” Changing your diet can help, but you may also need to get your hormones tested.
Key Hormones That Influence Post-Meal Fatigue
Insulin
If you have a family history of diabetes, you may be concerned about avoiding dietary choices that cause a flood of insulin to be generated. If you’re developing insulin resistance, a carb-heavy meal can cause you to be sleepy in multiple ways; your insulin production goes up, but your blood sugar stays high while your body breaks down the carbs. In such cases, changing your diet is key.
Those not developing insulin resistance can still feel overwhelmed by a big meal. Your body is working hard to put all that insulin to work. As the carbs are burned up, sleepiness is common.
Serotonin
Serotonin is the “feel good” hormone. When considering your food intake, a heavy meal can put you in a state of ease that is nearly unresponsive. Instead of feeling positive and ready to take on the day, you feel happy, calm, and ready for a nap.
Melatonin
Many people who travel from time to time zone take melatonin to help them fall asleep. One big meal, especially if loaded with sugars or carbs, can cause a burst of melatonin. Sleepiness can often follow.
Cortisol
A cortisol spike is natural in the morning; your cortisol level will be naturally high for the first two hours after you get out of bed. However, high levels of stress in our culture mean that many people are constantly dealing with high cortisol levels.
Seeking release from stress on your plate by seeking comfort food is common. Pasta, rice, flour, and other carb-rich foods are quite popular when you’re stressed. Such a heavy meal can cause a spike in your cortisol production, increase your overall agitation, and leave you groggy, frustrated, and ineffective.
HGH
HGH production drops as we age. If you notice a sudden drop in your muscle mass, strength level, or physical flexibility, you could be experiencing a sudden or extreme drop in HGH production. Diet and HGH are closely intertwined; HGH plays a key role in metabolism. Rapid loss of muscle mass or a loss of the ability to maintain muscle growth will quickly change how you burn calories. Talk with your doctor about getting the bloodwork done; you may need to look for HGH for sale if your levels are very low.
What Can You Do to Avoid Post-Meal Fatigue?
Eat balanced
Plan your meals so that each meal serves the upcoming portion of your day. Because cortisol levels are naturally higher in the morning, aim for a breakfast of complex carbs and protein. Fiber is also a good addition in the morning.
Your lunch needs to be about maintenance. A green salad or plate of veggies and a solid serving of protein offers many benefits. You’ll stay full; distractions will be less likely. Your gut won’t be overloaded with carbs, making you less likely to suffer a blood sugar spike. Insulin, serotonin, and melatonin production will stay steady rather than spiking.
If you’re craving comfort foods, have them for supper. Foods that make you sleepy are a better choice right before bed. Avoid a lot of sugar, as this can be agitating.
Do not overeat
An overloaded gut is not only tough on your hormone production, but it’s also uncomfortable physically. A lunch of pizza and sugary soda creates a food coma and an over-full tummy. Many of us spend our afternoons sitting. Heavy food and a sedentary body can lead to a sluggish digestive process.
Stay hydrated
Pair your healthy meals with plenty of water, especially if trying to increase your roughage intake. Fiber is great, but you can suffer stomach upset if you’re not getting enough water. Change things up with sparkling water, lemon water, or a caffeine-free iced tea.
Add more physical activity
Move your body after meals, especially if stress levels are high. If your cortisol level is high all day because you’re under great pressure, a simple walk can help your brain move into problem-solving mode instead of problem-mulling stasis. As you walk, shake your hands out to incorporate more movement. Listen to inspiring movement or a favorite audiobook.
Check your hormones
Get some bloodwork done. You need to know as soon as possible if you’re developing insulin resistance. Your physician can help you find ways to manage your stress and reduce your cortisol production. They can also help you find ways to buy HGH online and set up a healthy dosage routine.
Conclusion
There’s nothing wrong with an occasional celebratory meal. However, a regular routine of high-fat, high-salt, or high-carb foods can trigger your hormone production. Build a routine of balanced meals at home and do your best to avoid restaurants that don’t offer many healthy options.