Russians were told about optimal nutrition for lunch to combat drowsiness

The energy slump after lunch is familiar to many. Nutritionist Marina Kosenkova told Izvestia on November 26 how to assemble a plate so as not to want to sleep during the working day, and what habits help concentration until the evening.

According to the expert, drowsiness after eating is not laziness, but the body's reaction to malnutrition and disruptions in the daily routine. The nutritionist explained that after eating, blood flow shifts to the gastrointestinal tract and reduces the flow of oxygen to the brain, sugar levels jump, then fall, and hormonal regulation signals the body to slow down due to the production of sleep hormone.

"If lunch consists of fast carbohydrates, the swing is stronger. A surge, a recession, and the eyes close," says Kosenkova.

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Lunch should be made up of three blocks — proteins, healthy fats and complex carbohydrates, the expert noted. Protein provides satiety and balances the rate of energy intake (meat, fish, eggs, legumes, nuts). Fats from avocados, nuts, and olive oil prolong the feeling of fullness. Complex carbohydrates — cereals, whole—grain bread, vegetables - release energy gradually, without sudden sugar spikes.

Vitamins and minerals also affect alertness, Kosenkova emphasized. B vitamins support the nervous system, magnesium helps neuromuscular regulation and reduces stress, iron prevents anemia and associated lethargy. If you regularly feel sleepy, it makes sense to check the deficits, the expert notes.

Serving size also matters. Overeating almost guarantees a decrease in energy. The optimal lunch volume is 400-600 g. You need to eat at a steady pace, because the brain needs time to receive a signal of fullness. You should definitely eat vegetables, herbs, and fruits for lunch, as fiber slows down sugar absorption and helps keep you focused throughout the day.

"Grilled chicken breast, quinoa or brown rice, plus a salad mix is an ideal lunch option. Also, baked fish with sweet potatoes and broccoli can be called good dishes for a daytime meal — it's easy, satisfying, and does not make you sleepy," the nutritionist pointed out.

Kosenkova warned that the state of health during the day is affected by lack of sleep, chronic stress, lack of fresh air, and rare breaks from work to warm up. Even mild dehydration affects attention, so you should drink a glass of water before and after a meal. If you do get drowsy, a short walk for 10-15 minutes, airing and a cup of green tea or coffee without sugar help.

The regime also helps to maintain tone throughout the day. It is better to go to bed before 23:00, get up at the same time. This routine helps to normalize circadian rhythms. It is necessary to maintain a favorable microclimate in the office, for example, the temperature should be no higher than +20... +22 degrees, the air should be sufficiently humid, and the room should be well lit, Kosenkova summed up.

Earlier, on October 29, Science Daily magazine reported on the ability of the habit of walking for a long time to reduce the risk of cardiovascular diseases. It was noted that the number of steps taken during the day is not as important as the length of the walk. Experts recommended staying outdoors for about 10-15 minutes a day.

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