Are You Tired After Intermittent Fasting?
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Are You Tired After Intermittent Fasting?
Postprandial Fatigue:
A large meal post fasting results in what’s called postprandial fatigue, or postprandial somnolence, which is when your body goes into shutdown mode and sleep gets promoted.
After a large meal, the body goes into postprandial fatigue and falling asleep or being in a relaxed state after you've had a meal helps somebody digest it and use the nutrients. As your blood sugar rises, your pancreas produces insulin, which allows your cells to absorb the sugar.
The rapid spike from eating simple carbs, particularly in excess or without other foods, can cause your blood sugar to plummet back down, leading to that groggy crashing feeling. orexin, a neurotransmitter produced by specialized neurons, is believed to be a stimulant that promotes wakefulness
As it happens, orexin neurons in the hypothalamus are inhibited by insulin - the bigger the meal, the more glucose there is in the blood, more insulin is produced, which reduces the production of orexin, and lethargy ensues. Also hypothesized that postprandial fatigue is caused by a slight shift in blood flow away from the brain to the digestive organs as eating activates your parasympathetic nervous system (PNS).
The PNS regulates certain functions in your body like slowing the heart rate and regulating blood pressure and digestion. The PNS is triggered when the stomach expands from eating a big meal - as a result of PNS signals, blood flow is directed more to the working digestive organs and less to the brain. This slight blood flow diversion may cause you to feel sleepy and tired.
Chromium:
Chromium directly increases production of GLUT4 transporter molecules themselves, adding a second important mechanism of action that is independent of insulin (a vital effect in insulin-resistant tissue)
Chromium regulates the genes for several intracellular signaling molecules, including GLUT4 - that effect increases the amount of GLUT4 available for moving glucose out of circulation.
Soluble Fiber:
Soluble fiber dissolves in water but it does not break down completely - instead it attracts water and turns into a gel-like substance that slows digestion. Soluble fiber comes from the part of the plant that stores water - it can form a gel such as mucilage, gum, or pectin.
Soluble fiber slows your digestion by making it harder for your body to break down carbs, convert them to glucose, and absorb glucose into your bloodstream.
Resources
1) Orr WC , et al. (n.d.). Meal composition and its effect on postprandial sleepiness. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/9...
2) The Science Behind The 'Food Coma? (n.d.). Retrieved from https://www.dovemed.com/healthy-livin...
3) Food Coma? Here's Why You Get Sleepy After You Eat. (2017, December 21). Retrieved from https://curiosity.com/topics/food-com...
4) Engle, G. (2015, February 11). The 2:30 Feeling: Science Explains Why You Get So F*cking Tired Midday. Retrieved from https://www.elitedaily.com/life/230-f...
5) Why You Shouldn't Schedule Anything Important For 2 P.M. (2017, August 25). Retrieved from https://www.simplemost.com/science-ex...
6) Wells AS , et al. (n.d.). Influences of fat and carbohydrate on postprandial sleepiness, mood, and hormones. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/9...
7) Authors, N. (n.d.). A scientific review: the role of chromium in insulin resistance. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1...
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