Productivity at Work: Say NO to Food Coma
Food Coma: Post Lunch Slump
Food coma is actually a recognised medical condition known as postprandial somnolence (It’s ok, you don’t need to remember how to spell this, no surprise test at the end of this blog :P). Postprandial means after eating, while somnolence means sleepiness. It’s also commonly known as the “post-lunch dip,”refers to the sense of fatigue, sleepiness, or decreased energy levels that can occur shortly after eating a meal.
Nutrient-rich food can rev up the brain: The brain consumes more than one-fifth of daily energy needs. In a study, those who overate reported less energy and more physical tiredness, sleepiness, and lethargy in the 4 hours after eating, while those who ate only until comfortably full had no adverse effects. Another study conducted in US, they survey nearly 20,000 employees who worked at three large companies. They found out those who have poor dietary habits were 66% more likely to report productivity loss, fatigue, decreased mental effectiveness compared with their co-workers who ate whole grains, fruits and vegetables. Therefore, it is important for us to look after what we eat to nourish your brain and body.
Imagine your life without the food coma:
Avoid the embarrassment of dozing off at work
Save some money instead of spending on coffee and other caffeinated drinks to keep you awake (I confess even I do that sometimes)
Reduce the risk of falling asleep on strangers’ shoulders on buses and the MRT!
Increase work productivity
Reduce absenteeism in the workplace
3 Practical Ways to Prevent Food Coma and Get Works Done In Time
Food should not make us feel fatigued, in fact, it should do the opposite, that is, we should feel energized. The key is obviously in how much we eat and what we eat.
1. Have A Lighter Lunch
Source: Health Hub Singapore
The bigger the meal, the easier it is to slip into food coma. Eating beyond your point of satisfaction can cause a sense of drowsiness or feeling sluggish as the body is redirecting its attention to digesting the excess food. To support nutritionally balanced meals and optimal energy levels, follow My Healthy Plate to control your lunch portion. This visual guide encourages us to fill roughly half of the plate with vegetables and fruits, a quarter with wholegrain, and a quarter with protein sources. Sing with me “Quarter quarter, half yeah~”
2. Choose More Wholegrain and Fibre
Blood sugar rises after a meal, but refined carbohydrates spike blood sugar the most, compared to high-fiber carbs or carbs paired with lean protein and vegetables. Refined carbohydrate like white rice, white bread, cakes, cookies, sweets, desserts, fruit juices can cause wider fluctuations in blood sugar levels, increase fatigue and lethargy.
Meals with wholegrain and vegetables that are rich in fibre keeps your blood sugar stable and energetic throughout the day. By switching from white bread to wholemeal bread, or from white rice to brown rice, you reap the health benefits of wholegrain food and also lower your chances of becoming drowsy after eating.
3. Take It Slow
Digestion starts from the mouth. Wolfing down your meal at top speed means you are more likely to overeat before your brain has time to tell you that you’re full. Studies have shown It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety. Most people’s meals don’t even last that long! Make your meals a gastronomic pleasure, not a thing you do rushed. Practice this small healthy habit that is less likely to trigger food comas.
Avoid distractions like TV and phones so you can focus on your meals
Put down your fork between bites
Eat at designated times and allow yourself to eat your meal for at least 20-30 minutes
People who eat well are more focused, energized, and engaged. So start practicing these healthier habits to combat food coma today!
If your company is looking to increase employees’ work productivity through interactive nutrition education or individuals who want to learn more about what foods to eat, speak with us today!