Prepared for giant meals this vacation season? Nicely, you would possibly really feel drained or sleepy after consuming quite a bit. So, take steps to forestall meals coma.Everyone knows the sensation of consuming an excessive amount of after which feeling too sleepy, don’t we? It’s what meals coma is – the sluggish and torpid feeling you get after having fun with an enormous meal. It may be frequent through the festive or vacation season, however adjusting your consuming habits a little bit will help you forestall a meals coma.What’s a meals coma?After we eat, particularly a considerable quantity of meals, the digestive system requires elevated blood stream and vitality to interrupt down and course of the vitamins. Consequently, there’s a shift in blood stream towards the digestive system, which may result in decreased blood and oxygen provide to the mind, doubtlessly inflicting emotions of fatigue or drowsiness. This state of maximum drowsiness or fatigue after consuming an enormous meal is called a meals coma, says dietician Bhakti Adkar.  Lethargy, drowsiness, a normal sense of heaviness and issue concentrating are frequent indicators of a meals coma. Know what’s a meals coma. Picture courtesy: Adobe stockWhat are the causes of a meals coma?The diversion of blood to the digestive system to help within the breakdown and absorption of vitamins leads to decreased oxygen and blood provide to the mind, inflicting a meals coma. Different causes are:1. Selection of foodsCertain meals, significantly these wealthy in carbohydrates and fat can set off the discharge of particular hormones like insulin and serotonin, which play roles in regulating sleep and temper. Elevated ranges of those hormones can contribute to emotions of rest and drowsiness, says the skilled.Additionally Read2. Stress on the digestive systemConsuming massive portions of meals can overwhelm the digestive system, requiring extra vitality and time for processing. The physique’s effort to handle this extra can contribute to fatigue and lethargy.3. Meals with alcoholPairing a meal with alcoholic drinks can exacerbate emotions of drowsiness. Alcohol is a central nervous system depressant and might amplify the sedative results of different components contributing to a meals coma. Meals with alcohol can result in a meals coma. Picture courtesy: ShutterstockHow lengthy does a meals coma final?The period of a meals coma varies from individual to individual and is determined by components corresponding to the scale and composition of the meal. Typically, it lasts for a number of hours because the physique works to digest and course of the consumed meals.Choose Subjects of your curiosity and allow us to customise your feed. PERSONALISE NOWWhat are the methods to forestall a meals coma?To keep away from feeling sleepy after consuming an enormous meal, do the next, as instructed by the vitamin skilled:1. Plan balanced mealsYour meals ought to be balanced, so have a mixture of fiber, protein and wholesome fat. These will assist to stabilise your blood sugar ranges.2. Devour smaller portionsAvoid consuming massive and heavy meals even when they’re tempting. Go for smaller and extra frequent meals all through the day.3. Keep hydratedDrink loads of water earlier than and after meals. This can assist that can assist you with digestion and likewise forestall dehydration.4. Take pleasure in aware eatingChew your meals slowly and savour every chew. This can permit your physique to sign when your tummy will get full.5. Restrict refined carbohydratesReduce consumption of refined carbohydrates. Aerated drinks and meals like pastries, desserts and pizzas could cause fast spikes and crashes in your blood sugar ranges.6. Select lean proteinsOpt for lean protein sources like fish and tofu. They’re identified for selling satiety with out the heaviness of fatty meats.7. Regulate caffeine intakeLimit consumption of caffeinated drinks, particularly near mealtime. This can assist to forestall interference with sleep and digestion.8. Embrace fiber-rich foodsIncorporate fruits, greens and complete grains for a wholesome dose of fiber. This can assist to help digestion and promote a sense of fullness.9. Train regularlyEngage in gentle bodily exercise after meals, however not instantly after consuming. This can assist to stimulate digestion and forestall sluggishness.10. Keep away from overeatingNo matter how good the meals smells or tastes, hearken to your physique’s indicators of fullness. Keep away from overeating in order that the sensation of tiredness doesn’t take over.Should you do end up within the grips of a meals coma, contemplate taking a brief stroll to stimulate digestion. Keep hydrated, and keep away from caffeine or alcohol, as they’ll exacerbate emotions of drowsiness.