Other than the struggles of catching that good night’s sleep, as new parents, going through afternoons can be the hardest hours of the day to get through. You’re juggling your household tasks, caring for the baby and trying to get a few minutes rest, what you don’t want to add to this mix is that heavy, sluggish feeling of a post meal crash. Most parents struggle with this, so they often ask: how to avoid going into a food coma after lunch?
When we hear “food coma” we may see ourselves laughing at this thought, but it’s very real and it happens to most people. Energy is a precious resource for parents that spend hours nursing, bottle-feeding and caring for their newborn with the help of a feeding pillow for newborn. This is why it’s quite a bummer and unproductive that halfway through the day you’re already wiped and tired.
But what’s good to know is that there are a few adjustments you could make to make you feel more energized after a meal rather than sleepy and tired. These are adjustments to your meals; hydration and your movement habits can make you feel more productive in the afternoons. Let’s discuss what’s really happening beyond and how can you beat that feeling of the post-lunch slump.
Understanding the “Food Coma”: What’s Really Happening?
When you feel a wave of fatigue, some sluggishness, and even brain fog after a meal, this is what we call a “food coma,” this feeling is especially common after lunch. Here’s an explanation on why it happens:
- Blood flow shifts to digestion – When you eat, your body sends extra blood to your stomach and intestines to break down food and digestion. This can temporarily reduce the flow of oxygen to your brain that leave you feeling drowsy.
- Hormonal responses – Foods that are rich in carbohydrates can spike up blood sugar quickly, and then it is followed by the crash, which leads to the feeling of being tired.
- Neurochemicals – there are certain foods that can increase the serotonin and melatonin production, which makes you feel relaxed or even sleepy.
For a parent that takes care of a newborn, this slump can feel overwhelming especially if you’ve been up early in the morning. Get this, imagine you finally get your child to nap with the support of your feeding pillow for newborn, then you’re hit with that exhaustion that you couldn’t get anything done. Understanding why this happens is a good first step of fixing this.
The Culprits on Your Plate: Why Carbs and Fats Are a Problem
If you’re wondering how to avoid this afternoon crash, you could start by identifying what’s on your plate.
- Heavy carbs like some white rice, pasta, and bread could cause the rapid spikes in blood sugar which is commonly followed by a crash of blood pressure that would leave you yawning and tired.
- Greasy, fatty meals like fried foods takes longer to digest, which diverts more energy toward your stomach and less toward your alertness.
- Sugar-heavy drinks like sodas or sweetened iced teas can give you a quick boost but makes the crash even worse.
But this doesn’t necessarily mean that you need to remove the carbs or fats totally from your diet because they are important for providing energy and balance on overall health. What you need to learn is to balance everything, just like balancing your newborn’s feeding schedule with rest. A balanced diet can help you be alert and focused throughout the afternoon and remain healthy.
Building a Better Plate: The Power of Protein and Fiber
A shift in your meal composition still remains as one of the simplest fixes on how to avoid going into a food coma after lunch or any meal.
- Proteins – Protein rich foods like some grilled chicken, lentils, fish, eggs, or Greek yogurt can help keep your blood sugar steady and provide a lasting energy.
- Fiber – that comes from vegetables, whole grains, and beans help slow down digestions that prevents sugar spikes and crashes.
- Healthy fats – that are from nuts, avocado, and olive oil helps provide sustained fuel without the sluggish digestion of fried foods.
To give you an example, instead of going full on pasta or rice plate, you can go for a smaller portion topped with grilled chicken and a side of leafy greens to balance things out. This will help you feel full, nourished, and much less likely to slump into a food coma every after the meal.
Many parents often spend hours sitting while using a feeding pillow for newborn, so a balanced meal that could provide a steady energy supply instead of a quick crash is what the body needs to keep up with the demands of taking care for a newborn baby.
Size Matters: Why Lighter, More Frequent Meals Can Help
Sometimes it’s more than what you eat but also how much you eat in each meal. Large, heavy carb filled meals makes your body work harder to digest what you’ve intake, this naturally makes you feel more tired than usual. To change things up you can try:
- Smaller portions – or lighter lunch to avoid crashing and saving a part of the meal for an afternoon snack, this way your energy is continuously released, and it helps stabilize your blood sugar.
- Frequent meals – eating every 3 – 4 hours in smaller amounts keeps your energy levels more stable and easier to manage.
- Mindful eating – slow down at the table, eating too quickly can make you feel stuffed and more sluggish after a meal.
This is similar to what we know are best for our newborns, to feed them on smaller amounts but more frequently which leaves them happier and more settled. With this thought and practice we are also giving our own body food in steady doses that prevents our digestive system to be too overwhelmed and avoid energy dips.
The Hydration Factor: Don’t Underestimate the Power of Water
Another deciding factor of “food coma” is dehydration and water intake. When you’re dehydrated, you’ll often feel sluggish, cranky and feeling foggy. Most parents that are already drained from interrupted sleep, dehydration can make it feel more draining and tiring. Here we share some tips how to stay hydrated:
- Drink one glass of water before lunch
- Take sips of water throughout the afternoon consistently
- If plain water is boring for you, you can add some lemon and cucumber flavorings
- Try to limit sugary drinks or having too much caffeine, which can dehydrate you further.
Think of hydration the way you think of your baby’s feeding schedule, as much as possible you wouldn’t skip any of your newborn’s need, so do not neglect your own.
Movement is Medicine: The Case for a Post-Lunch Stroll
Another helpful tip on how to avoid going into a food coma after lunch is to get moving. It is one of the simplest actions to take. Even short walks at about 10 – 15 minutes after lunch it can:
- Boost your circulation and brings more oxygen to your brain.
- Increase your energy and mood by releasing endorphins which are happy hormones.
But in case leaving your home isn’t an option, quick stretches or even just walking laps indoors while carrying your baby can help. Combining movement and baby care such as a quick stroll in the park kills two birds with one stone, bonding time and energy management. And if your little one had just fed and is snoozing comfortably on the feeding pillow for newborn, use this to have a quick walk around your living space to keep things moving.
Your Action Plan: A Summary of Simple Changes for a Productive Afternoon
You might be thinking, how to pull all this into practice all while caring for a newborn baby, so here’s a quick recap of how to put them together.
- Balance your plate: Prioritize having a good amount of protein and fiber in your plate with moderate carbs and healthy fats.
- Eat in lighter portions: Take smaller but multiple meals throughout the day to keep your energy steady
- Stay hydrated all the time: Keep your water nearby and take a few sip every so often
- Move after meals: Short strolls or stretches goes a long way to help your digestion, alertness and blood flow.
- Choose smart snacks: Go for fruits, nuts, or yogurt as snacks and avoid sugary treats.
- Listen to your body: As much as you pay attention to your child’s needs with the feeding pillow for newborn, pay attention to your own needs as well.
By making these changes, the chances of you suffering from “food coma” could greatly be reduced and instead have afternoons that feel more productive, more joyful and less draining for you.
Conclusion
Learning how to avoid going into a food coma after lunch is more than about avoiding the sluggishness or sleepiness, it’s about having those afternoons still full of energy for your child. From balancing your meals, keeping yourself hydrated, moving your body, and keeping portion sizes in check, you can give yourself the steady energy you need to push through a tiring day of taking care not only for your child but for yourself as well.
Your newborn heavily depends on your alertness, presence and energy. Just as you use a feeding pillow for newborn to support their comfort, you can use these food and lifestyle strategies to support your own wellbeing. These small changes can make your afternoons strong, and help you thrive through parenthood, one meal at a time.
