Food Coma - Your Body on Thanksgiving

By Rachel Suson, Exercise Physiologist

Thanksgiving is a time for family and friends, reflections of gratitude, great food, and for too many of us-the Thanksgiving food coma. After the seconds of turkey, too many delicious sides, and helpings of your aunt's infamous pumpkin pie, it's difficult to overcome the overwhelming sense of sleepiness that ensues. Known scientifically as postprandial somnolence, food coma is a state of sleepiness and lethargy following a big meal. Physiologically, however, the effects of a large, often fatty meal has greater health consequences than just falling asleep at 8:00 p.m.

The most common explanation for postprandial somnolence is a shift in nervous system activity. The autonomic nervous system (ANS) is the system which controls involuntary action of organs, heart, and glands. It is divided into the sympathetic nervous system (SNS, commonly known as responsible for the "fight or flight" response), and the parasympathetic nervous system (PNS, lesser known as responsible for the "rest and digest" response.) After a meal, as the turkey enters the small intestines, the ANS shifts towards the PNS, resulting in an overwhelming sense of lethargy. Typically, the larger the meal, the larger the parasympathetic response.  

In addition, hormonal responses to meals rich with starchy carbohydrates can also add to the post-meal slump. When digesting meals with a large amount of carbohydrates, the body breaks them down into its component parts of sugar (glucose) molecules. The simpler the carbohydrates (think pecan pie and mashed potatoes), the easier and quicker the food breaks down and sugar rushes into your bloodstream. To respond to this influx of sugar, the pancreas releases an equally large amount of insulin to clear the sugar from the bloodstream and into waiting cells. However, in healthy people, insulin can do such a great job at removing the sugar it causes blood sugar to plummet below resting levels, leaving you sleepy and lethargic-adding to postprandial somnolence. Later, it can also cause a second surge of ravenous hunger, making you eat more even if you are already full.

Each person digests and absorbs macronutrients (fats, carbohydrates, and protein) differently. It is these differences that can determine one's risk for conditions such as cardiovascular disease, heart disease, stroke and diabetes. Research shows that even in healthy people, the endothelial cells lining blood vessels are temporarily weakened after a very large meal. It is at these weakened points, where blood vessels are more prone to rupture, creating problems such as strokes and aneurisms. In addition, cholesterol and triglyceride levels also peak and may begin lining blood vessels with fatty plaques that can lead to future atherosclerosis (narrowing of blood vessels). High triglycerides are also associated with risk of heart attack and stroke.

Enjoying yourself at Thanksgiving does not have to mean gorging yourself and feeling sorry for it later. Follow these simple tips to keep your metabolism up, and your brain awake on Thanksgiving: Read More . . .

Phase IV founder and CEO Robert Forster, PT, is a leading expert in physical therapy, physiology, and metabolic training, with over thirty years' experience with professional athletes -- experience he translates to athletes and everyday individuals of all levels as well. As such, The Chicago Tribune's Danielle Braff consulted Robert when compiling a top-10 list of tips from physical therapists who don't want you to have to walk through their doors.

"1. Lie down - correctly

Lying on the sofa or propped up in bed will damage ligaments and discs in your spine. Sitting with good back support that maintains the natural curves in your spine is the most critical thing you can do to protect your joints from the stress that builds up and damages joints and ligaments. The best position to avoid damaging your spine while watching TV or reading is in a recliner, which maintains your spine's natural curves. If you don't have a recliner, then try lying on your side instead of your back.

- Robert Forster

Be smart with your smartphone

Phone finger tendonitis is becoming a big problem, notes physical therapist Robert Forster. Avoid the problem by stretching your thumb flexor tendons before you get started each day, and during breaks from heavy use. That tendon lives in the large fleshy tissue at the base of the thumb (the outer aspect of your palm). Rub there as a warm up, and pull the thumb across the back of your hand toward your pinky finger to stretch it."  Read the full article . . .