Feeling sleepy right after lunch is a very familiar experience for many people. So, what should we do to fight off the drowsiness? Some people try to shake off sleepiness by eating high-calorie, high-carbohydrate foods like desserts, bread, cookies, and ice cream. However, this is not a wise move. These foods cause a sharp increase in blood sugar. Although they temporarily replenish energy and make you feel more energetic, as blood sugar gradually drops, the brain begins to react negatively. This can lead to headaches, mood swings, irritability, or a brain that doesn't function well, like a machine running out of fuel, often leading to distraction and disrupting your work and life in the afternoon.
Furthermore, skipping breakfast or lunch can also cause drowsiness, as it leads to fluctuations in blood sugar levels. When your blood sugar drops to its lowest point, that's when you start to feel drowsy. But don't worry, blood sugar levels can be kept stable, which in turn naturally solves the problem of post-lunch sleepiness. Julia Fitzgerald, an American clinical nutrition expert, therefore recommends:
1. Ensure regular meals, making sure to have all three meals a day, and schedule two to three snack times between them. This can help prevent overeating and maintain a stable blood sugar level, avoiding sharp highs and lows.
2. Slow down the body's absorption of carbohydrates. The way to do this is to ensure you get enough protein and fat in each meal. Add grains and nuts to your breakfast, and high-protein eggs or fish to your lunch and dinner.
3. Choose your snacks carefully. Give up sweets and opt for healthier options like nuts, dried fruits, and vegetables.
4. Choose whole grain foods. White bread is not as good as whole wheat bread, and sweet cookies are not as good as whole-grain crackers. The former contains more sugar, while the latter contains more fiber. Choosing foods with more fiber can also slow down the absorption of sugar.