Putting an End to After-Lunch Drowsiness

Assuming you are not simply sleep-deprived, the cause of your mid-afternoon slump is most likely eating too much saturated fat and/or too many carbohydrates. A meal that is high in carbohydrates, particularly processed carbohydrates (e.g. soda, sweets, pasta, white bread) quickly breaks down into glucose, causing your blood sugar to spike and give you a burst of energy. However, because your brain cannot handle so much sugar at once, it sends a signal to your pancreas to quickly release insulin. This rapidly drops your blood sugar below the levels your brain needs to function effectively, resulting in sluggishness.

The solution is to modify what you eat. You should first eliminate all saturated fats and processed carbohydrates. Also, never eat carbohydrates without including protein. As a rule, your lunch should include:

• a fist-sized portion of lean protein (e.g. chicken, turkey or salmon)
• a thumb sized serving of healthy fats/oils (e.g. extra virgin olive oil, avocado or raw nuts or seeds)
• no more than 1 serving of unprocessed carbohydrates (2 cups non-starchy vegetables, 1 cup fruit or 1 cup whole grains)