Christmas is a time for piling up plates with some good food, feasting on festive sweet treats and falling asleep on the sofa by 4 p.m.
But that afternoon snooze is not inevitable—and if you’d like to enjoy your Christmas day with a little more energy, experts who have spoken to Newsweek have plenty of tips.
New York-based gastroenterologist Dr. Rabia de Latour says that scientists don’t know exactly why we get sleepy after eating a big meal.
“There are some theories,” she told Newsweek. “After a meal—particularly a large one—foods that make your [blood] sugars spike can cause a sudden decrease as well. This can cause sleepiness or tiredness.”
Meanwhile, nutritional therapist Charlotte Watts, of Charlotte Watts Health, told Newsweek that the Christmas food coma might be linked to large amounts of turkey, a holiday favorite for many, that contains tryptophan—a chemical that can make us feel sleepy and relaxed.
“Often, that’s in a sea of sugar, loads of junk fats, processed foods—which adds to people feeling worse and worse and worse,” she said. “Add alcohol into that and you can feel really crap.”
Enjoy a Big Feast—But Not a Whole Month of FeastingTo avoid a food coma, De Latour said people should “eat regular sized portions, avoid overeating, eat a well-balanced meal, avoid alcohol and stay hydrated with water.”
But the nutritional therapists said there was no need to avoid feasting on Christmas altogether.
“Christmas is about celebrating, so don’t stress over one indulgent meal,” Rakhi Lad, nutritional therapist at Healthology Hub, told Newsweek. “One feast won’t derail your health any more than one salad will transform it.”
Watts agreed: “I quite like the food coma in the afternoon! Isn’t it part of Christmas? I think the problem is when that is part of a larger picture of overeating over a larger period of time.”
Christmas is a time for enjoying some good food and falling asleep on the sofa by 4 p.m. But that afternoon snooze is not inevitable—and if you’d like to enjoy your Christmas day with a…
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Balance Your Plate and Portion ControlThat said, there are some things you can do to avoid falling into a festive stupor. Amani Kaite, lecturer at the Institute for Optimum Nutrition, told Newsweek that people should “skip the carb overload and aim for a mix of protein, healthy fats and fiber.”
She added: “Protein (like turkey, lentils or nuts) and healthy fats (like avocado or olive oil) slow digestion, providing steady energy rather than a rapid sugar spike and crash.”
Kaite said that aiming for smaller portions and going back for more when hungry could help you eat till full, not stuffed.
“Large meals increase blood flow to the digestive system, pulling oxygen away from your brain and muscles—one reason why you feel sluggish,” she said.
Eat Mindfully, Chew Thoroughly and Slow DownTaking time to eat slowly can help you enjoy what you’re eating and consume the right amount too.
“Eating too quickly can overwhelm digestion and trigger a surge of insulin, leading to a post-meal energy crash,” Kaite said. “Chew each bite thoroughly until it reaches a smooth texture to activate digestive enzymes in your saliva and give your brain time to register fullness.”
Kate Taylor, a nutritional therapist at Eat Drink Think Nutrition, told Newsweek that people should “savor the preparation of your meals” because watching and smelling food being prepared could “warm up” the digestive system to help the body handle the feast to come.
Save the Sweet Treats Till LaterCandy and chocolate on Christmas might be contributing to energy fluctuations too.
“Eating sugary foods on an empty stomach can lead to sharp blood sugar spikes and an inevitable crash that leaves you feeling sluggish,” Lad said. “Instead, enjoy these treats after your meal. A balanced meal acts like a food ‘obstacle course,’ slowing down the absorption of glucose [sugar] into the blood stream. This means those festive sweets will have a less dramatic impact on your energy levels.”
Go for a Christmas Walk—or at Least Sit by a WindowThe experts had plenty of other tips too. Drinking enough water is essential, they said, and not overdoing it on the alcohol, to avoid dehydration-related fatigue.
Taylor said it was important to prioritize rest on Christmas Eve to fuel up for the following day, and Lad recommended going for a walk after your meal.
Kaite said that any post-feast movement was beneficial, whether a walk, some light stretching or even a family activity—as long as it didn’t involve lying down.
She also advised prioritizing daylight, either by going on an afternoon stroll or sitting by a window to help regulate your circadian rhythm and resist the urge to snooze.
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Source : Newsweek