Recharge Your Energy: Unraveling the Reasons Behind Post-Meal Tiredness

What is it that makes a person feel so tired after meals?

Does this sound like you?

It might just be one meal of the day, it might be every time you eat, but soon after you feel very tired and a deep sense of fatigue. 

In this week's blog and podcast, we're going to layout three potential culprits to get to the root of what's going on.

Could they be what's at the core of your post meal sleepiness?

#1: Mindless Eating

I'm going to start with the easiest culprit because it's something I would say the majority of us do.

Let's look at the phrase “mindful eating”.

Mindful eating is when we make a conscious effort to be aware of what we're doing. We understand the intention behind why we are eating. We focus on the food—the sounds, smells, tastes, crunch, and so on.

Mindless eating on the other hand is where we are very unaware of our body. We multitask and do many things at once, almost forgetting that we're eating in general. Eating has become a task, and we just fit it in while doing other seemingly more important things.

Why does this have anything to do with your feeling of overall wellness and fatigue? 

Well let's take a look at the very basics of digestion.

Digestion actually starts in the mouth, not in the stomach. Take a step back to realize that it even begins as you're preparing the food. Your senses of hearing, smelling, and possibly tasting are engaged as you prepare the food.

All of these signals are telling the nervous system to downregulate to the parasympathetic parasympathetic state while also providing cues to the rest of the digestive system to produce the right amounts of acidity and enzymes necessary to utilize the incoming nutrients.

When we mindlessly eat, we disregard all of these essential sensory cues that prepare our body and inform us about what's coming.

If you recall in my previous podcasts and blogs, you remember that the parasympathetic nervous system is the only state of the nervous system where resting and digesting can occur. Therefore, it's essential to be cognizant at meal time and focus on your intake of your food, breath, and overall sense of peace.

How does this affect post meal fatigue?

If you don't make the effort to allow the body's senses to prepare the body for what's coming, it's likely not going to be prepared to break the food down into all the usable little pieces that nourish our body. 

If we are not digesting well, we are then not taking in qualifying nourishment but adding stress hormones, defensive cytokines from the immune system and ultimately, “toxicity” which is work for the body.

This work is tiring!

If you take the time to allow the nutrients to come into the body in a way that they can be digested and utilized you just created a better usage of your foods which means overall better Wellness! 

#2 Glucose Imbalance

The second most common reason for post meal fatigue is Imbalanced Glucose.

This does not have to mean that you have metabolic syndrome or diabetes. If you get weak dizzy shaky in between meals or consistent dips in energy, you may want to work on a better meal timing routine to avoid large gaps of time in between meals.

Your body might like to graze, it might like to have five smaller meals a day it might like to have the three squares have breakfast lunch and dinner.

Practicing mindful eating will help you to determine what your body likes. 

Avoiding long gaps of time between meals can benefit blood sugar levels for several reasons:

Stable Insulin Levels: When you eat, your body releases insulin to help regulate blood sugar levels.

Insulin helps transport glucose from the bloodstream into cells for energy or storage. If you go for long periods without eating, your insulin levels can drop too low, making it harder for your body to regulate blood sugar effectively.

By avoiding long gaps between meals, you maintain more stable insulin levels, which can help keep your blood sugar in a healthy range.

Preventing Hypoglycemia: Hypoglycemia, or low blood sugar, can occur if you wait too long between meals, especially if you have diabetes or are prone to low blood sugar.

Skipping meals or going for extended periods without eating can cause blood sugar levels to drop too low, leading to symptoms such as dizziness, weakness, shakiness, confusion, and even fainting. B

y having regular meals and snacks, you provide your body with a steady supply of glucose, helping to prevent hypoglycemia.

Balancing Hunger and Satiety: Waiting too long between meals can lead to excessive hunger, which may result in overeating or making unhealthy food choices.

This can cause a rapid rise in blood sugar levels followed by a subsequent crash, leading to a cycle of unstable blood sugar levels throughout the day. By eating regular, balanced meals and snacks, you can maintain a more consistent level of hunger and satiety, which helps regulate blood sugar and prevents extreme fluctuations.

Supporting Metabolism: Consistent meal timing can help support a healthy metabolism.

Your body relies on a steady stream of energy throughout the day to carry out its various functions. When you skip meals or have long gaps between meals, your body may perceive this as a state of deprivation and respond by conserving energy, potentially slowing down your metabolism.

Eating at regular intervals helps keep your metabolism active and efficient, which can positively impact blood sugar regulation.

Remember that individual responses to meal timing can vary, and it's important to listen to your body's hunger and fullness cues. 

Any of the symptoms listed above could indicate that imbalanced glucose could be playing a part in the post meal fatigue.   Again, having to recover from peaks and valleys is more work on the body, taking your energy as well as needing to produce additional protective chemicals.

#3 Food Intolerances

 Food intolerances can contribute to meal fatigue in several ways:

Digestive Distress: Food intolerances occur when your body has difficulty digesting certain types of food.

This can lead to symptoms such as bloating, gas, stomach pain, diarrhea, or constipation. If you consistently consume foods that you are intolerant to, it can cause ongoing digestive discomfort and fatigue.

The discomfort and the energy required for your body to deal with the intolerant food can contribute to a feeling of fatigue after meals.

Nutrient Deficiencies: Food intolerances often result in the avoidance or restriction of certain foods or food groups.

This can lead to nutrient deficiencies if those foods were important sources of essential nutrients.

For example, if you have lactose intolerance and avoid dairy products, you may miss out on calcium and vitamin D, which are important for energy metabolism and overall well-being.

Nutrient deficiencies can contribute to feelings of fatigue and low energy levels after meals.

Inflammation and Immune Response: In some cases, food intolerances can trigger an immune response and cause inflammation in the body.

This immune response can lead to symptoms such as fatigue, brain fog, and general malaise. If you regularly consume foods that trigger an inflammatory response, it can contribute to ongoing fatigue, especially after meals when the immune system is more active.

Psychological Factors: Dealing with food intolerances can be mentally exhausting.

It often requires careful meal planning, reading labels, and avoiding certain foods or ingredients. The stress and frustration associated with managing food intolerances can contribute to meal fatigue and a lack of enjoyment during meals.

If you experience meal fatigue, it is recommended to meet with me or another qualified Clinical Nutritionist.

We can help identify potential intolerances, develop an appropriate dietary plan, and ensure that your nutritional needs are met to minimize fatigue and discomfort after meals.