Productivity at Work: Say NO to Food Coma
Food Coma: Post Lunch Slump
Food coma is actually a recognized medical condition known as postprandial somnolence (It’s ok, you don’t need to remember how to spell this, no surprise test at the end of this blog :P). Postprandial means after eating, while somnolence means sleepiness. The meaning of food coma is commonly associated with the “post-lunch dip,” which refers to the sense of fatigue, sleepiness, or decreased energy levels that can occur shortly after eating a meal.
Nutrient-rich food can rev up the brain: The brain consumes more than one-fifth of daily energy needs. In a study, those who were overeaters reported less energy and more physical tiredness, sleepiness, and lethargy in the 4 hours after eating, while those who ate only until comfortably full had no adverse effects. This is a clear example of binge-eating syndrome.
Numerous scientific studies have delved into the physiological mechanisms underlying postprandial somnolence, shedding light on how our bodies respond to food intake. Research conducted at leading universities and medical institutions has shown that postprandial somnolence is influenced by various factors, including the composition of the meal, its caloric content, and individual differences in metabolism.
For example, meals high in carbohydrates and fats have been linked to more pronounced postprandial somnolence compared to those rich in protein and fiber. Additionally, the release of hormones such as insulin and serotonin following a meal plays a crucial role in regulating energy levels and sleep-wake cycles. These findings underscore the intricate interplay between diet, physiology, and sleep regulation, emphasizing the importance of mindful eating habits for overall health and well-being.
In a study conducted in the US, nearly 20,000 employees at three large companies were surveyed, revealing that those with poor dietary habits were 66% more likely to report productivity loss, fatigue, and decreased mental effectiveness compared to their co-workers who consumed whole grains, fruits, and vegetables. Therefore, it is crucial to pay attention to what we eat to nourish our brain and body, ensuring employee productivity and workplace efficiency.
Imagine your life without the food coma:
Avoid the embarrassment of dozing off at work
Save some money instead of spending on coffee and other caffeinated drinks to keep you awake (I confess even I do that sometimes)
Reduce the risk of falling asleep on strangers’ shoulders on buses and the MRT!
Increase productivity at work
Reduce absenteeism in the workplace
3 Practical Ways to Prevent Food Coma and Be More Efficient at Work
Food should not make us feel fatigued; in fact, it should do the opposite. The key is obviously in how much we eat and what we eat.
1. Have A Lighter Lunch
The bigger the meal, the easier it is to slip into food coma. Overeating beyond your point of satisfaction can cause a sense of drowsiness or feeling sluggish as the body is redirecting its attention to digesting the excess food. To support nutritionally balanced meals and optimal energy levels, follow My Healthy Plate to control your lunch portion. This visual guide encourages us to fill roughly half of the plate with vegetables and fruits, a quarter with wholegrain, and a quarter with protein sources. Sing with me “Quarter quarter, half yeah~”
Source: Health Hub Singapore
2. Choose More Wholegrain and Fibre
Blood sugar rises after a meal, but refined carbohydrates spike blood sugar the most, compared to high-fiber carbs or carbs paired with lean protein and vegetables. Refined carbohydrate like white rice, white bread, cakes, cookies, sweets, desserts, fruit juices can cause wider fluctuations in blood sugar levels, increase fatigue and lethargy.
Meals with wholegrain and vegetables that are rich in fibre keeps your blood sugar stable and energetic throughout the day. By switching from white bread to wholemeal bread, or from white rice to brown rice, you reap the health benefits of wholegrain food and also lower your chances of becoming drowsy after eating. This is a part of maintaining a balanced diet.
3. Take It Slow
Digestion starts from the mouth. Wolfing down your meal at top speed means you are more likely to overeat before your brain has time to tell you that you’re full. Studies have shown It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety. Most people’s meals don’t even last that long! Make your meals a gastronomic pleasure, not a thing you do rushed. Practice this small healthy habit that is less likely to trigger food comas.
Avoid distractions like TV and phones so you can focus on your meals
Put down your fork between bites
Eat at designated times and allow yourself to eat your meal for at least 20-30 minutes
If you want to learn more, check out our nutrition coaching programs here. It’s designed to provide personalized guidance and support to help you make sustainable dietary changes.
conclusion
Understanding the phenomenon of food coma, or postprandial somnolence, sheds light on the intricate relationship between diet, physiology, and overall well-being. By recognizing the factors that contribute to post-meal fatigue and implementing practical strategies to prevent it, individuals can enhance their productivity, focus, and overall quality of life. Through mindful eating habits, such as opting for lighter meals, choosing nutrient-rich foods, and adopting a slower eating pace, individuals can mitigate the risk of experiencing postprandial somnolence and its associated negative impacts on daily functioning.
As we navigate the demands of modern life, let us not overlook the importance of nourishing our bodies and minds with wholesome foods and mindful eating practices. By making conscious choices about what we eat and how we eat, we can empower ourselves to lead healthier, more fulfilling lives free from the constraints of food coma. People who eat well are more focused, energized, and engaged. So start practicing these healthier habits to combat food coma today!