Stop Blaming The Turkey – What’s Behind Your Post-Dinner Slump
True or false – eating turkey at Thanksgiving makes you sleepy? We’ve all heard the jokes about curling up in a recliner after a big holiday meal. Maybe you have been looking for a comfy place to take a nap. But I think it’s time that we stop blaming the poor turkeys and explore what is really happening.
What is it in turkey that’s blamed for making you sleepy? Tryptophan is what most people associate with turkey and sleep. That is because tryptophan is an amino acid that is a precursor for melatonin. However, that doesn’t mean that it works so quickly to cause sleepiness right after your meal.
Busting The Turkey Myth
What is more likely to cause sleepiness after your Thanksgiving meal? The culprit is probably the carbs and sugar you consumed, and the insulin spikes from overindulgence.
While turkey does have tryptophan, it doesn’t have more than other protein sources. Tryptophan is the precursor for serotonin and melatonin, but it is only one of many amino acids that compete to cross the blood-brain barrier.
When your body is in balance, tryptophan can support neurotransmitters that help you have:
- A calm digestive system
- A steady mood
- Better sleep
- More resilience against holiday stress – we all need that!
Yet, tryptophan can be blocked from forming beneficial neurotransmitters when your insulin levels and inflammation are high.
Tryptophan Blockers
What drives insulin high? Frequent surges in response to sweets, flour-based foods, and sugar-laden beverages. When glucose is repeatedly spiked in your body and insulin responds, your cells reduce their receptivity to its effects, and you may feel hungry more often. That can prompt even more cravings and hunger.
Tryptophan is a versatile actor and can play multiple parts in your body. If your immune system is on high alert due to stress, poor sleep, ultra-processed foods, alcohol, or digestive distress, tryptophan can be diverted away from neurotransmitters to support inflammation.
This can lead to disrupted sleep, mood swings, digestive issues, brain fog, and anxiety. Not what you want to experience during the holidays, or any time.
Protect Your Health
How can you keep tryptophan playing the supporting role for good neurotransmitters this holiday and beyond?
Anchor meals with protein – whether you are eating a snack or a meal, start with some protein. Even a small portion of turkey, chicken, egg, nut butter, or hummus will help stabilize the insulin response.
Reduce inflammation – balance your holiday events by eating vegetables, dark berries or pomegranates, and avocado. You can also supplement with Omega 3 – Carlson’s Cod Liver Oil fills many needs in your body.
Moderate your stress – the best way to do this is by stepping outside and taking some slow, deep breaths. Breathe in through your nose and out through pursed lips twice as slowly. Pause between breaths and repeat it until you feel calm setting in.
Keep your expectations realistic – perfection is not the goal. Consider your choices each day related to the food you eat and your commitments. It may be a novel thought, but there may be some items that could be dropped from your to-do list.
As you move through the next few weeks, remember that small changes can change how your body handles stress, food, and all the holiday activity.
If you’re feeling like you could use a guide – someone to help you sort through the noise and find a path that truly supports your health – I’m here. You’re welcome to schedule a discovery call, and together we can look at what your body is asking for so you can feel calmer, clearer, and more in control this season and beyond.
