Why do holiday feasts make us tired?

The end of the year brings many reasons to celebrate, and where there is a celebration there is a feast. One of the most notorious upcoming feasts is Thanksgiving dinner. After enjoying a plate full of turkey, stuffing, cranberry sauce and gravy, you might start to feel ready for a nap. While you may suspect the turkey is to blame for your post-feast drowsiness, it may not be the only culprit. 

Dispelling the Rumors

Many people think that proteins like turkey are the reason for feeling tired after eating a holiday feast. This is because turkey contains tryptophan. Tryptophan is the essential amino acid in turkey and is associated with drowsiness. Tryptophan is used in making hormones including serotonin and melatonin that help the body relax, along with other principal functions. It is also found in other common foods like milk, cheese, beef, chicken, nuts and soybeans. However, one serving of turkey only contains about 205 milligrams of tryptophan, which is not nearly enough for an adult to feel the effects.  

The Real Culprit

Large meals often involve eating excess carbohydrate-rich foods like potatoes, stuffing, rolls and desserts. Additionally, when a special meal is on the menu, many people like to eat less throughout the day before the meal so they can eat more of their special favorites. This can lead to being overly full and can raise blood sugar, even in those without diabetes. For people without diabetes, the body produces insulin and works to remove sugar from the blood. The higher the blood sugar, the more insulin is released, and can sometimes be too effective leading to low blood sugar, or a “crash.” Even people without diabetes can experience spikes and crashes in blood sugar, and common symptoms include fatigue, confusion and irritability.

Avoid the Post-Dinner Nap

If you would like to maintain good energy after dinner, try to be intentional while making your plate. If you are looking to avoid over-eating, use a dessert plate to have smaller portions of the main meal. Fill your plate with lean proteins like turkey, especially white meat without skin. Lean protein helps keep us satisfied and helps stabilize blood sugar, potentially preventing those tiring spikes and crashes. Other protein-rich foods include chicken, cheese, milk, soy and fish. 

Plan ahead and have some healthy meals or snacks during the day and enjoy dinner in moderation. Eating something light and nutrient-rich during the day can prevent overeating, and helps you focus on your own hunger and fullness levels. Be sure to drink plenty of water before, during and after the meal to support digestion. 

If you’re still feeling like you might miss out on your favorites but want to avoid overeating, stop eating once you’re full – there will always be leftovers tomorrow. Once finished eating, try taking a walk outside. This will not only help digestion but will also get the blood moving to other parts of the body and you will be less likely to notice fluctuations in blood sugar.