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Why You Get Tired After Eating: Causes, Concerns & How to Stop

AHA Publisher — Fri, 20 Aug 2021 07:00:59 +0000

Jillian Levy, CHHC via Dr. Axe – If you frequently feel tired after eating, you’re probably wondering if there’s anything you should specifically avoid or eat in order to lift your energy. Feeling sleepy after eating is a common problem, one that many people experience post-lunch (hence the name “the afternoon slump”). This is also the same time of day when sugar cravings and a desire for caffeine tend to kick in, both of which are tempting because they can offset afternoon fatigue. Rather than masking your tiredness with sweets and coffee, a better approach is to structure your meals in a way that helps sustain your energy. Below we’ll look at just how to do this, plus foods to limit that can zap your energy. Why Am I Tired After Eating? (Causes) What is it called when you get tired after eating? Another way to describe being in a “food coma” is postprandial fatigue, also called postprandial somnolence. You’re most likely to feel this way after eating a big meal, especially one high in fat, refined carbs and/or sugar (once the sugar rush wears off). If you find that your motivation and focus tank shortly after finishing a meal, you probably ask yourself, “Why do I crash after I eat?” One of the main causes of feeling tired after eating is a drop in blood sugar (glucose). After you initially eat sweets or refined carbs you experience heightened insulin levels, but a couple hours later levels fall as your “blood sugar crashes.” This can cause feelings of lethargy, fatigue, cravings and brain fog, although the severity of these symptoms varies from person to person. Sugar and processed “white” carbs also cause more serotonin to be released, which is a “happy chemical” but one that can also make you feel relaxed and drowsy. Other reasons you feel sleepy after eating include the way your parasympathetic nervous works and your circadian rhythm. Your parasympathetic nervous system is the part of your nervous system that is in charge of “rest and digest” processes. It responds to you eating a meal by making you feel more relaxed. As an article published in Time magazine explains, “animals—humans included—have built-in ‘vigilance signals’ that keep them awake and alert when hungry. These signals help them locate and acquire food. It follows that once an animal (or a human) has eaten a lot, these vigilance signals dissipate and are replaced by feelings of fatigue.” Eating also causes blood to be rushed to your digestive system to help with digestion. It’s actually a lot of work for your body to break down food, and this process uses a lot of energy and can cause your mood and level of arousal to dip. Your circadian rhythm, or “internal clock,” plays a role in your energy levels throughout the day, including after you eat. It’s considered mostly natural and “normal” to feel a little tired in the afternoon, usually around 2 p.m. to 4 p.m., which is a couple hours after most people’s lunch time. You may actually be sleepy due to your normal circadian cycle rather than because of your last meal. Should You Be Concerned? While it’s relatively normal to feel a lag in energy after a big meal, especially in the late afternoon or before bed, if you chronically feel tired this can be a sign that another condition is at play. Aside from feeling tired after eating, monitor yourself for signs of reactive hypoglycemia (when too much insulin is produced and released, usually following a sugary or carb-heavy meal). Usually these symptoms kick in about three to four hours after a meal. If you experience muscle weakness, feelings of nervousness, pale skin, shakiness, sweating and lightheadedness, then speak with a doctor for further investigation. Another set of symptoms to be aware of is those caused by food allergies/sensitives. If you frequently feel like you have brain fog throughout the day, mood swings, signs of inflammation like skin rashes or breakouts, digestive issues, and joint/muscle pain, then talk to a specialist about whether or not you may be experiencing an allergic reaction. How to Stop Getting Tired After Eating What are foods that cause fatigue? You want to avoid consuming too many carbs (especially refined carbs) and sugar all at once, without enough protein foods, fiber and fat to balance things out. Big, heavy, high-fat meals — those that include fried foods, fast food and processed meats — can also wipe out your energy since these can take a while for your body to digest. For some people, a food sensitivity may also contribute to post-meal sleepiness. Potential food sensitive or allergens can include wheat/gluten, dairy, nuts or shellfish. Of course, alcohol can also diminish your mood and ability to focus, so skip the alcoholic drinks if you know you need to be up and running. Why do you get tired after a big meal, and is it better to “graze” instead? Meal timing really comes down to preference, since every person is a bit different. Some prefer to eat two to three meals per day, for example, if they’re practicing intermittent fasting, while others do best eating about every three to four hours. Do some experimentation to see which schedule suits you best. You might be someone who benefits from eating three smaller meals and one to two snacks daily, since these smaller meals can put less pressure on your digestive system. Which type of meal composition is best for preventing fatigue? Overall, aim to strike a balance by including some high-fiber foods, healthy fats, protein and vegetables. Be careful not to load up on refined carbs like pasta dishes, cereal, grain bowls without protein, noodle dishes, sweets, etc. When in doubt, add some vegetables to a protein dish, such as sautéed chicken or fish, and incorporate some fat, such as olive oil or avocado slices, to round things out. Keep in mind however that too much protein causes some people to feel lethargic, possibly because of increased release of tryptophan, an amino acid found in protein foods like turkey, milk, meat and eggs that triggers serotonin production. What foods are best for lifting your energy? Focus on eating enough protein first and foremost, such as: poultry grass-fed meat eggs yogurt fish plant proteins like beans and nuts Complex carbs, such as whole grains, vegetables and fruit, can also give you a quick supply of energy — just don’t overdo it. Foods that supply you with B vitamins, like B12 and B6, vitamin D and iron can also help support higher energy levels. B vitamins and iron are especially important for supporting digestion and metabolic processes that convert the nutrients in your diet into usable energy. Finally, make sure to stay hydrated by drinking plenty of water (and not too much caffeine, alcohol or sugary drinks), since hydration is key for feeling your best. When to See a Doctor Aside from improving your diet, including by adjusting when and what you eat, you can also help fight fatigue by: focusing on getting enough sleep managing stress getting sunlight exposure during the daytime exercising (for example, a post-lunch walk outside or a short workout and stretching can often help fight off sleepiness) If these strategies don’t help, it’s a good idea to visit your doctor about testing for food sensitivities, a thyroid issue and other potential health conditions, such as anemia, that may contribute to your tiredness. This is especially important if your fatigue interferes with your ability to work, attend school, parent, exercise, etc. Your doctor can run several tests to check for signs of inflammation inside the body, including within the gastrointestinal tract, that may indicate an underlying cause of fatigue. You may also need a hormone panel test to check your thyroid and potentially other tests to rule out issues like nutrient deficiencies. Additionally, it may be recommended that you keep a food journal in which you record when and what you eat. This way you can form patterns and identify potential “trigger foods” or combinations. Conclusion Why do you get tired after you eat? One of the most common causes of getting tired after eating is an imbalance in blood sugar, usually from eating refined carbs and sugar without enough protein, fiber and fat. Heavy, fatty meals, big meals and the time of day can also contribute to your tiredness. If you get tired after eating lunch in the afternoon, it might simply be due to your circadian rhythm cycle. However, you shouldn’t feel so drained that you can’t focus. See a doctor if you also deal with signs of inflammation, GI issues or pain. To help prevent feeling sleepy after eating try eating balanced meals more regularly, such as every three to four hours. Drink plenty of water, and avoid too much sugar, alcohol, caffeine and processed grains. To read the original article click here.

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3 Delicious Detox Recipes

AHA Publisher — Thu, 31 Dec 2020 08:00:02 +0000

Dr. Don Colbert – Are you ready for more energy, vitality, wellness, and zest? If so, you can start today with delicious detox recipes and Dr. Colbert’s 21 Day Detox and Fast. A yearly or quarterly detox can help you achieve this. A 21-day detox is a great way to help your body rid itself of accumulated toxins, support your immune system, and experience great energy. The best part? Our detox recipes are delicious. The ingredients are hand-picked to detoxify and cleanse your body. They are easy, flavorful, and satisfying. Here are 3 favorites. 3 Delicious Detox Recipes 1. Energizing Avocado Slices Ingredients ½ large avocado 1 tablespoon extra-virgin olive oil 1 tablespoon freshly squeezed lemon juice 1 teaspoon each chopped oregano, thyme, and rosemary Instructions Slice avocado lengthwise into 4-8 thin slices. Set on a plate. In a small bowl, mix olive oil, lemon juice, and herbs. Drizzle mixture over avocado slices and enjoy! Serves 1. Nutrition info: 242 calories, 25 grams fat, 7 grams carbohydrates, 5 grams fiber, 2 grams protein 2. Cleansing Ginger Carrot Soup Ingredients 1 tablespoon extra virgin olive oil 1 medium white onion, diced 3 cloves garlic, minced 2 tablespoon fresh ginger, minced 1 teaspoon cumin 1 teaspoon coriander 3 cups chopped carrots (approx. 7 large carrots) 3 cups organic vegetable stock 1 cup canned organic full-fat coconut milk salt and pepper to taste 4 tablespoons chopped cilantro 1 lime, quartered Instructions Pour olive oil into a large saucepan over medium heat. Add onions and saute until tender, about 5-6 minutes. Add garlic. Continue to stir saute 2 more minutes, until highly fragrant. Add the ginger, carrot, and spices. Stir to combine and continue to cook for 3 minutes. If the mixture begins to dry out, add a few tablespoons of water. Add coconut milk and broth. Bring to a low simmer, uncovered for about 20-25 minutes or until the carrots are tender enough to pierce with a fork. Blend soup with an immersion blender or transfer to a blender or food processor to puree until smooth. Pour back into the pot and season with salt and pepper to taste. Serve with fresh cilantro and a squeeze of lime juice. Serves 4. Nutrition info: 267 calories, 12 grams fat, 19 grams carbohydrates, 4 grams fiber, 4 grams protein 3. Herbed Cauliflower and Chickpea Dinner Ingredients 1 head cauliflower, leaves removed, bottom stem trimmed 2 tablespoons extra virgin olive oil 1 teaspoon cumin 1/2 teaspoon smoked paprika 1/4 teaspoon onion powder 1/4 teaspoon garlic powder 1 teaspoon kosher salt 1/4 teaspoon black pepper 1–15 ounce canned organic chickpeas drained and rinsed Herbed Oil 1 garlic clove ¼ cup extra virgin olive oil ½ cup fresh parsley, finely chopped (plus 2 tablespoons for serving) ½ cup fresh cilantro leaves, finely chopped (plus 2 tablespoons for serving) 1 scallion, thinly sliced Juice of 1 lemon + 1 lemon, quartered (for serving) 1/4 teaspoon kosher salt 3–4 tablespoons water Instructions Preheat an oven to 425 degrees F. Cut cauliflower lengthwise into 3/4-inch “steaks.” Set aside. Whisk together the olive oil, cumin, smoked paprika, onion powder, garlic powder, salt, and pepper in a large bowl. Add cauliflower and chickpeas into the mixture. Stir to combine and coat. Pour mixture onto a lined sheet pan and arrange in a single layer, as much as possible, with cauliflower slices lined up on the pan. Roast in a heated oven for 25-30 minutes, flipping at 15 minutes. Cauliflower should be browned at the edges, and the chickpeas crispy when done. Meanwhile, prepare herbed oil by mixing all ingredients in a food processor. When the cauliflower mixture is ready, remove it from the oven. Drizzle the oil mixture over the cauliflower and chickpeas. Garnish with extra parsley, cilantro, and freshly squeezed lemon quarter. Serves 4. Nutrition info: 370 calories, 24 grams fat, 29 grams carbohydrates, 7 grams fiber, 8 grams protein Criteria for Delicious Detox Recipes What makes a great detox recipe? There are 3 important criteria. First, it eliminates foods that harm the body, such as sugars, refined carbohydrates, processed fats, and more. Next, it encourages the use of organic, high-quality, detoxifying foods. As much as possible, use organic, local, and fresh foods during your detox to avoid pesticides, man-made chemicals, harmful preservatives, and toxins. Lastly, it focuses on foods and ingredients known to support the immune system, detoxification processes, and overall health. These foods include fresh herbs, lemon juice, healthy fats like olive oil, avocados, and more. Bottom Line Detox has never been this delicious and satisfying. You can get started with Dr. Colbert’s 21 Day Detox and fast right now — it’s free! And, try these 3 delicious detox recipe today! To read the original article click here. For more articles from Dr. Colbert click here.

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Vitamin D Deficiency Has Lead to Weight Gain

AHA Publisher — Wed, 14 Oct 2020 07:00:15 +0000

Al Sears, MD, CNS – When Hippocrates told his overweight patients to walk outside naked, he was on to something important. Exposing as much skin as possible would have made a big difference in not only weight loss, but in preventing an epidemic that would strike his ancestors thousands of years later. More on this in a moment… Today, excessive weight gain is a symptom of what I’ve named Syndrome Zero. This condition is at the root of almost every chronic disease — like heart disease, cancer, Alzheimer’s, arthritis, hypertension and diabetes. Mainstream medicine has no clue how to treat it because they can’t see the forest for the trees. You see, Western medicine focuses on treating individual symptoms instead of getting to the root causes of a disease. But the symptoms of Syndrome Zero share the same root — your body’s “metabolic” response to our modern, grain- and carb-heavy diet and the chronic insulin overload it causes. Your body wasn’t designed to handle all these carbs and sugars. Every time you eat carbs your pancreas releases the hormone insulin. The insulin is supposed to carry glucose into your cells to make energy. The more carbs you eat, the more insulin builds in your bloodstream. It overwhelms the receptors in your cells. It makes them insulin resistant. And insulin becomes less effective at pushing glucose into your cells. And too much insulin blocks fat from leaving your body. This triggers fat storage — causing oxidation, inflammation and eventually all the conditions associated with Syndrome Zero. But here’s what Hippocrates got right when he told his patients to get naked… Exposing your skin to sunlight triggers the synthesis of vitamin D in your skin. And the latest research proves that your body needs this critical vitamin both as a defense against Syndrome Zero and in order to fight it. You see, vitamin D is utterly essential for proper insulin function. Studies show that vitamin D improves your body’s ability to use insulin and that it’s also needed by your body to stimulate the beta cells in your pancreas to produce insulin in the first place.1 But the effects of vitamin D don’t only take place in the pancreas. Vitamin D receptors are triggered in all the target tissues for insulin, like muscle and fat tissue. A recent study by scientists involving nearly 500 patients found that 58% of those with a vitamin D deficiency also had insulin resistance.2 In fact, the lower their vitamin D, the greater their occurrence of this disorder. In another study of 10,000 Americans over the age of 45, researchers found that boosting vitamin D levels reduced the incidence of Syndrome Zero — thanks to its effect on insulin function. Vitamin D also repairs damage to the heart and blood vessels caused by high blood pressure.3 The problem is that almost everyone today is vitamin D deficient — thanks in a large part to the bad advice we’ve been given to stay out of the sun. But just 30 minutes of daily sun exposure during the summer months, your body is capable of producing 50,000 IUs of vitamin D over the following 24 hours. Naked and Protected Like Hippocrates, I recommend getting “naked” in the sun. Expose as much skin as you feel comfortable. Here’s a quick guide to help you figure out how long you should stay outside: If you have fair, freckled skin, you have a higher risk of sunburn, but you also make vitamin D3 much more quickly. Aim for 10 to 15 minutes of sun in the morning or in the late afternoon during summer. In winter, add 10 to 15 minutes. If you have light brown skin, aim for 30 minutes of sun each day in the summer and a little longer during the winter season. If your skin pigmentation is very dark you are walking around with the equivalent of SPF 8-15 sunscreen. Although you won’t burn easily, you have a much higher risk of being vitamin D deficient. Aim for 40 minutes to an hour in the sun during summer and longer during winter. To Your Good Health, Al Sears, MD, CNS 1. Bornstedt ME, et al. “Vitamin D increases glucose stimulated insulin secretion from insulin producing beta cells (INS1E).” Int J Endocrinol Metab. 2019;17(1):e74255. 2. Schmitt EB, et al. “Vitamin D deficiency is associated with metabolic syndrome in postmenopausal women.” Maturitas. 2018;107:97-102. 3. Khan A, et al. “Nanomedical studies of the restoration of nitric oxide/peroxynitrite balance in dysfunctional endothelium by 1,25-dihydroxy vitamin D 3 – clinical implications for cardiovascular diseases.” Int J Nanomedicine.2018;13:455-466. To read the original article click here. For more articles from Al Sears, MD click here.

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The Best Gluten-Free Banana Bread Recipe

AHA Publisher — Sat, 20 Jun 2020 07:00:41 +0000

Dr. Axe – Banana bread is one of those recipes that everyone loves but are often apprehensive about making at home. Every coffee shop I drop into seems to sell overpriced slices of the stuff! Get ready to be surprised by how simple making nutrition-rich banana bread at home really is — and how good for you it can be. My super moist gluten-free banana bread is a recipe that everyone (even gluten lovers!) will enjoy. What’s Wrong with Regular Banana Bread? You might wonder what the point of making a gluten-free banana bread is. Why mess with a classic? Unfortunately, like so many recipes we’ve grown up with, classic homemade banana bread, even the homemade versions, aren’t very good for you. For starters, they’re usually made with a whole lot of white flour. Refined carbohydrates like those don’t add any nutritional value and can be difficult for your body to break down. And then there’s the sugar. Traditional banana bread has a ton of refined sugar in it, leading you to a sugar high followed by a sugar crash. Sugar is one of the top “foods” that causes inflammation in the body, which is linked to everything from Crohn’s disease and allergies to heart disease, diabetes and high cholesterol levels. Finally, while I enjoy organic butter when it adds something to a dish, normal banana bread recipes can have up to a cup of the stuff. There’s just no need when you have this gluten-free banana bread that tastes amazing and is healthy — and ready to be baked. Gluten-Free Banana Bread Nutrition Facts One serving of this Paleo, gluten-free banana bread recipe contains approximately: (1)(2)(3)(4)(5)(6)(7)(8)(9)(10) 194 calories 7 grams protein 12 grams fat 17 grams carbohydrates 3 grams fiber 10 grams sugar 149.08 milligrams sodium 61.67 milligrams cholesterol 68.33 milligrams magnesium (16.3 percent DV) 1.41 milligrams iron (7.8 percent DV) 0.11 milligrams vitamin B6 (6.5 percent DV) 63.58 milligrams calcium (4.9 percent DV) 2.97 milligrams vitamin C (3.3 percent DV) 131.58 milligrams potassium (2.8 percent DV) INGREDIENTS: 4 eggs 3 medium overly ripe bananas, mashed ¼ cup honey ¼ cup coconut milk 1 tablespoon vanilla extract 2 teaspoons baking soda 2¼ cups almond flour ½ teaspoon sea salt ½ teaspoon cinnamon 1 tablespoon apple cider vinegar DIRECTIONS: Preheat oven to 350 F. Grease a standard loaf pan and set aside. In a bowl, mix eggs, banana, honey, coconut milk, and vanilla. In a separate bowl, combine baking soda, almond flour, sea salt and cinnamon. Combine both mixtures and stir until well incorporated. Add in apple cider vinegar and stir until it is distributed throughout the mixture. Pour batter into greased loaf pan. Bake for 45-50 minutes. How to Make Super Moist Gluten-Free Banana Bread My Paleo banana bread recipe keeps all the best parts about banana bread while making it a bit more nutritious. We’ll use almond flour, a heart-healthy, low-carb alternative to all-purpose white flour. You can also experiment with a Paleo flour blend, which incorporates various flours such as almond, coconut, tapioca and arrowroot flours, for this recipe. Incorporating overripe bananas makes this bread sweet, but we’ll add honey to make sure your sweet tooth is satisfied. If you’re hesitant to heat honey, you can also try maple syrup or a natural granular sugar like coconut sugar. Just be sure to use less of these! Instead of butter, we’ll get that same silky texture with coconut milk while keeping this recipe dairy-free. Now this is a banana bread you can indulge in without feeling bad! Serve the banana bread either warm or cooled — both are delicious! You can even add this recipe to your list of dishes to meal prep on Sunday to enjoy throughout the week for breakfast or with your cup of coffee. If you want to reheat it, simple pop it in the oven for a couple minutes. You’ll keep more of the moisture by eating it cool, though. This article has been modified. To read the original article click here. For more articles by Dr. Axe click here.

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Suffering from Insomnia? New Study Says to Lay Off the Refined Carbs

AHA Publisher — Fri, 03 Jan 2020 08:00:29 +0000

Columbia University Irving Medical Center via Newswise – Women who consumed a diet high in added sugars and refined carbohydrates had a greater risk of developing insomnia, a new study by researchers at Columbia University has found. Newswise — NEW YORK, NY (Dec. 11, 2019)–An estimated 30% of adults experience insomnia, and a new study by researchers at Columbia University Vagelos College of Physicians and Surgeons suggests that diet may be partly to blame. The study found that postmenopausal women who consumed a diet high in refined carbohydrates—particularly added sugars—were more likely to develop insomnia. Women whose diet included higher amounts of vegetables, fiber, and whole fruit (not juice) were less likely to develop problems with insomnia. “Insomnia is often treated with cognitive behavioral therapy or medications, but these can be expensive or carry side effects,” says the study’s senior author James Gangwisch, PhD, assistant professor at Columbia University Vagelos College of Physicians and Surgeons. “By identifying other factors that lead to insomnia, we may find straightforward and low-cost interventions with fewer potential side effects.” The findings were published Dec. 11 online in The American Journal of Clinical Nutrition. Link Between Diet and Sleep Is an Emerging Research Area Previous studies have explored a possible link between refined carbohydrates and insomnia, but results have been inconsistent. And because the studies didn’t follow individuals over time, it’s not clear if a diet that’s high in refined carbs triggered the onset of insomnia, or if insomnia caused individuals to eat more sweets. One way to determine if carb intake is causing sleep problems is to look for the emergence of insomnia in people with different diets. In the current study, Gangwisch and his team gathered data from more than 50,000 participants in the Women’s Health Initiative who had completed food diaries. The researchers looked at whether women with higher dietary glycemic index were more likely to develop insomnia. All Carbs Aren’t Created Equally Different kinds and amounts of carbohydrates increase blood sugar levels to varying degrees. Highly refined carbohydrates—such as added sugars, white bread, white rice, and soda—have a higher glycemic index, and cause a more rapid increase in blood sugar. “When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep,” Gangwisch says. The researchers hypothesized that the rapid spikes and troughs in blood sugar after eating refined carbs may trigger insomnia. Refined Carbs Triggered Insomnia They found that the higher the dietary glycemic index—particularly when fueled by the consumption of added sugars and processed grains—the greater the risk of developing insomnia. They also discovered that women who consumed more vegetables and whole fruits (not juices) were less likely to develop insomnia. “Whole fruits contain sugar, but the fiber in them slow the rate of absorption to help prevent spikes in blood sugar,” says Gangwisch. “This suggests that the dietary culprit triggering the women’s insomnia was the highly processed foods that contain larger amounts of refined sugars that aren’t found naturally in food.” Since most people, not just postmenopausal women, experience a rapid rise in blood sugar after eating refined carbohydrates, the authors suspect that these findings may also hold true in a broader population. “Based on our findings, we would need randomized clinical trials to determine if a dietary intervention, focused on increasing the consumption of whole foods and complex carbohydrates, could be used to prevent and treat insomnia,” says Gangwisch. To read the original article click here.

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