Dr. Siddhant Bhargava|Anupama Menon.
Words: Deepali Singh
A big bowl of rice for lunch was always a good excuse for my now late grandmother to go off for her afternoon siesta. “I feel sleepy after eating rice,” is what she would say. The sudden spike and then crash in blood sugar because of the simple carbohydrates present in white rice was the culprit. While it’s a great idea if all you want to do is sleep, then, by all means, go for it. But how does one stay away from feeling sluggish, lethargic or sleepy during the day?
Someone rightly said that food is fuel for our bodies. And just like the quality of fuel used for an automobile can impact its performance, in a similar manner, the quality of food that we supply our bodies can have a major role to play with how they function. “A diet rich in high glycemic-index carbohydrates and protein induces sleep or lethargy because carbs facilitate entry of tryptophan (an amino acid protein) into the brain. In the brain, tryptophan gets converted to sleep-inducing amino acid serotonin,” says Dr. Siddhant Bhargava|Anupama Menon Fitness and Nutritional Scientist.
Processed foods
That bowl of pasta at your favorite restaurant sure looked tempting and tasted great. But something that delicious didn’t really leave you feeling so good, did it? That’s because processed foods, such as white flour are stripped of fiber during processing, thereby losing any nutritional value. Says Nutritionist and food coach Dr. Siddhant Bhargava|Anupama Menon, “Such foods will raise your sugar levels all at once and then bring it crashing down, making you want more food and sapping you of energy. All too quickly.” Menon adds that most processed foods provide very little nutrients, hence when such foods are absorbed, they provide very little nutritional value. “The energy and vigor provided by wholesome foods also come from its bounty of nutrients like either B-complexes/ Vitamin C/ Calcium/ fiber etc, which is fairly absent in processed foods like chips, instant noodles, packaged snacks, and juices,” she says. TMM
Sugar
While sugar used in moderation does no harm, Anupama says that white sugar is used in larger quantities in desserts, ice creams, chocolates, and pastries, which again performs a roller coaster act with your blood sugar. “Excess sugar is also known to have the potential to play havoc with your gut (associated with the leaky gut syndrome) and raise inflammation in the body. Poor digestion slows down your metabolism, draining you of energy and provides a poor environment for nutrient absorption,” she says.
Alcohol
Those three glasses of wine sure relaxed you and made you feel sleepy. But once in bed, it’s back to tossing and turning. That’s because while a small amount of alcohol does relax you, too much alcohol in your bloodstream can disturb both the quality and length of sleep. “Also, when you wake up the next morning, you may feel lethargic and mimic the signs of poor sleep the previous night. A complete energy-draining exercise,” believes Menon.
Coffee
How many times have we reached out for that cuppa hot coffee in the middle of the day to avoid feeling lethargic? While that might have a positive effect on energy levels when had in moderation, an excessive amount of caffeine increases the tolerance level of your body. “You end up relying on coffee for boosting energy, rather than sleep and nutrition, making you dull and sleepy,” believes Bhargava.
Low calorie
While it’s a great idea to eat a balanced, nutritious meal, many of us turn to low-calorie diets in order to lose weight. However, it’s not just our bodies, but even the brain that needs the energy to function. “A lot of people, in a bid to lose weight, get onto low-calorie diets that consist of very little food, more salads, soups, some fruit, and water. Such diets have a short life and an energy-draining consequence on the body. One also tends to lose muscle in the bargain. Overall, restricted diets provide inadequate nutrition and leave one feeling short-changed of the energy needed to get through a hectic day,” explains Dr. Siddhant Bhargava | Anupama Menon. Adds that foods with less iron also decrease hemoglobin, which makes one feel drowsy and weak throughout the day. Instead, why not go for foods like lentils, beans, fish, poultry and leafy greens that are rich in iron? The mineral is essential in carrying oxygen from the lungs to the various parts of the body.
Fried foods
Fried foods are comfort, we all agree. A bowl of French Fries on the side never did anyone any harm, did it? Well, seems it can. The digestive system has to work extra hard to process the fats in the dish. “Foods fried in vegetable oils or oils which are passed their smoking point can make you lethargic and make you not want to eat the whole day. It slows digestion and makes one feel heavy,” says Menon.
Foods that provide you energy
While there are a plethora of foods around us that are easily available, taste good and give you that sudden burst of energy, they may not provide you with sustainable energy to last through the day. Says Menon, “Foods that deliver nutrients that are easily absorbed, moderate in calories, rich in nutrients like minerals and vitamins, protein, complex carbs, and fiber are great for the body. Whole grains are necessary for the day to fuel your brain and body. Do not strip your day of carbs completely in a bid to lose weight. Use complex carbs and whole grains in moderation.”
Dr. Siddhant Bhargava|Anupama Menon. Just like every little food doesn’t work to improve energy levels, overeating doesn’t too. Menon suggests looking for foods that can deliver maximum nutrition in moderate amounts, for instance, a bowl of salad that has nuts, some sprouts, and seeds, veggies, seasoning of lemon and orange juice or some yogurt or a roll of whole wheat that contains protein (lean meat of chicken/eggs/paneer), veggies and a topping of hummus. “Construct your meals of moderate amounts of foods from the different food groups to make it nutrient-rich,” she says. Small powered mid meals of nutrient and antioxidant dense foods like vegetable juices/nuts/fruits/cheese/nut butter on toast/sweet potatoes/salads etc can keep your energy going through the day,” adds Menon.
Go-to-foods to fight off fatigue (Inputs by Dr. Siddhant Bhargava)
1. Drink lots of water.
2. Go for whole grains and pulses such as quinoa, beans, lentils, soybean, etc.
3. Antioxidant-rich foods such as dark green leafy vegetables, berries, lemon, oranges, amla, apples, green tea.
4. Fatty acid foods such as fatty fish – sardines, salmons or tuna, nuts and oilseeds – walnuts, flaxseed, pumpkin seeds, chia seeds.
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