As always, Thanksgiving offers us all a time to take a break, relax, and appreciate some quality time with our loved ones. The staple of every Thanksgiving festivity is the food. Turkey, mashed potatoes, and apple pie occupy the table and our thoughts every year. Still, the one forgotten characteristic of Thanksgiving is the “food coma.” This post-dinner phenomenon leaves us feeling lethargic, causing us to shuffle into bed, unable to eat anymore. Although Thanksgiving is all that separates Halloween from the December holidays, many people skip out on the Thanksgiving feast, hoping to avoid the mysterious food coma by avoiding the classic Thanksgiving fare. So, the question remains, what actually causes the dreaded food coma?
The turkey is often blamed in the food coma discourse because it contains tryptophan, an amino acid commonly associated with sleep. However, Dr. Singrid Veasey, a professor of sleep medicine at the University of Pennsylvania, says that one would have to consume “100 turkeys to get enough tryptophan – about one gram — to make you that sleepy.” In fact, according to the New York Times, “there is no more tryptophan in turkey than in other common meats like chicken and beef.” Instead, Veasley and researchers at the University of Pennsylvania, claim overeating and delayed eating cause the food coma. Veasley notes that too many “inflammatory proteins” are being produced by the body in response to the meal, signaling the brain that it is time to rest. Furthermore, “loading up at dinner” interrupts the body’s circadian rhythm, which is the body’s natural internal clock that controls important functions including sleep. Disrupting this rhythm leads to sudden feelings of tiredness.
The real cause of the food coma is the carbohydrate-heavy side dishes. Judith Wurtman, author of The Serotonin Power Diet, succinctly states “Carbohydrates soothe and tranquilize.” Eating protein, such as turkey, hinders the body’s serotonin production. Nevertheless, Wurtman explains, “once you consume a ratio of 4 parts carbohydrate to 1 part protein, the blunting effect is overridden.” Still, the buttery mashed potatoes and decadent pumpkin pies are not wholly to blame. Alcohol, another example of a carbohydrate, also contributes to the food coma. When first consumed, alcohol has a sedative effect, leading to drowsiness and fatigue. Moreover, alcohol relaxes the throat muscles, thus worsening pre-existing sleep disorders. Combining alcohol with the traditional carb-heavy Thanksgiving meal leads to the tiredness associated with the infamous food coma.
Although I do not mind the food coma (after all, what can be more important than a sweet potato casserole?), there are steps you can take to avoid it. For instance, consider adding variety to your plate. Rather than avoiding carbohydrates all together, try alternatives with a low glycemic index, like whole-grain bread or sweet potatoes. Additionally, include more nutrient-dense fruits and vegetables, such as spinach and arugula, to your meal. Including more options will help combat the sleepiness that the Thanksgiving side dishes often bring. Also, be sure to pace yourself during the meal. The sight and smell of the dishes lining the dinner table can be tempting, but remember, Thanksgiving is notorious for the leftovers it leaves behind. There is no harm in saving your leftovers for the next day. Digestion takes energy so remain true to your body and consume the amount of food you know you can consume without disrupting your body’s natural cycles.
Most importantly, do not feel guilty about enjoying the holiday season. Thanksgiving is a time for friends, family, and food. The exhausting food coma happens to the best of us. If you’re like me and absolutely live for dessert, you’re probably all-too-familiar with the lethargy that comes with Thanksgiving and are ready for it. Despite your personal feelings towards the food coma phenomenon, be mindful this Thanksgiving and take care of yourself. The holiday season can be stressful so use this time to rest and enjoy your Thanksgiving.
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