Tips on avoiding food coma after holiday meals

I see pumpkins and pine trees in parking lots. You know what that means. The season for postprandial somnolence, nicknamed food coma, is here.

Food coma is that sluggish feeling after a giant meal. Struggling to stay awake for the turkey day football games is another symptom. The stimulation of a Thanksgiving table covered with delicious food, or a holiday buffet spread with temptation, can lead to overeating. And don’t blame the tryptophan in turkey for the food coma. It is caused by overeating everything else on the table, particularly the carbohydrate rich stuffing, potatoes and rolls. Turkey has no more tryptophan than chicken, fish or eggs.

Here is the science. After a big meal, the parasympathetic nervous system, which controls digestion, kicks into rest and digest. Your GI tract is on hyper drive, which can lead to lethargy. In addition, the release of the hormone cholecystokinin (CCK), which leads to fullness after eating, also activates the area of the brain associated with sleep. Overeating releases more CCK.

If you are in a food coma you might miss some fun. So here are tips to keep you awake: Wear clothing with a waistband so you will have a subtle reminder of fullness. Don’t fast all day in anticipation of a big meal. Extreme hunger leads to overeating. Fill half your plate with vegetables and a quarter with protein such as turkey or ham. That leaves just the right amount of room for stuffing, potatoes, or the side of your dreams.

If you finish the first round of eating ask yourself if you are still hungry and if the answer is yes then have some more. Chew your food well to extract all the flavor, which increases sensory satisfaction. Slowing down eating allows time for messages of fullness to make it to your brain.

As it is in our nature to mindlessly pick at available food, step away from the table when you have finished eating.

Sheah Rarback MS, RDN, is a registered dietitian nutritionist in private practice in Miami, FL. srarback@hotmail.com