Food should energize us, right? But why exactly after breakfast or lunch do we so often experience an energy decline? There are a number of factors that can affect our ability to digest and absorb nutrients from food and, as a result, how we feel after eating. To summarize, it is very important what exactly, at what speed and in what conditions we eat.
Digestion under stress
Stress is especially important for digestive function. Stress is associated with high levels of adrenaline and can adversely affect the body’s ability to produce stomach acid, which in turn can lead to gastrointestinal discomfort or lethargy after eating, and irritable bowel syndrome.
In simple terms, high adrenaline levels make your body think you are preparing to fight or defend. As a result, the body diverts blood flow from processes that are not vital in this situation, such as digestion, and directs all resources to save itself from “danger”.
Every minute your body makes decisions about which fuel to use, and it can only choose glucose, fat, or a combination of both. When you are stressed, “on” caffeine, constantly rushing somewhere or doing intense cardio workouts, your body is in the mode of dominance of the sympathetic nervous system and chooses the “fast” fuel – glucose. As a result, the body needs sugar all the time to replenish its reserves.
Try controlling your breathing or practicing a short meditation. Breathe deeply to activate your parasympathetic nervous system and tune your body to digestion, recovery, and rest. By increasing the length of your inhalation and exhalation, you literally signal every cell in your body that you are safe (because you would not breathe slowly if your life was at stake).
Fats and carbohydrates
The afternoon recession can also be attributed to that you ate and drank. For example, what happens when you eat fast carbs (like white bread, french fries, or white rice)? Your body instantly assimilates starches, poor in fiber and fat, which are immediately converted into sugar, and glucose rapidly enters the bloodstream from the digestive system. This stimulates the production of insulin, which signals your body to store fat. You quickly “fill up”, but just as quickly you start feeling hungry and exhausted again. When you eat foods that contain fiber, such as fresh vegetables, the coarse fiber helps slow the flow of glucose into the bloodstream. This promotes a more prolonged release of energy.
Fats from whole natural foods are essential for good health: they help regulate inflammation, strengthen the immune system, and are essential for healthy skin, eyes, nails and hair. Also, eating the right fats helps you burn fat! Healthy fats slow down the release of glucose into the bloodstream, which helps you feel full for longer. Avocados, nuts, seeds, coconut, vegetable oil, fatty fish, and organic meats can help control sugar cravings. Including healthy fats in your diet will help you control your post-meal health.
Another way to slow the release of energy from food and prolong the feeling of fullness is to eat slowly.
Food sensitivity
Afternoon fatigue can also be caused by food sensitivities. This may be due to insufficient production of digestive enzymes, liver or gastric detoxification enzymes, or an immune response. In this case, you need to consult a doctor.
Many people consume foods or drinks that are inappropriate for them, and the body can signal this with unpleasant symptoms. This is why it is so important to listen to your body.
The most common causes of food sensitivities are gluten, dairy products, fructose, refined sugar, and artificial sweeteners. If the liver cannot handle the load due to the foods you consume, you get intestinal problems, skin rashes, and constant fatigue.
To determine what exactly is causing these problems, there is a strict restrictive diet: you eliminate the listed foods from the diet for several weeks, and then reintroduce them one at a time at intervals of four days. You will feel how the body reacts to each of them. A restrictive diet is best established under the guidance of a professional dietitian or physician.
Our body has no voice, but it regularly gives us feedback, and an afternoon breakdown should make you wonder if you’re doing it right.