The two most common reasons for tiredness after eating are food allergies and eating foods that contain certain substances that increase fatigue. The first question to ask yourself when you are trying to determine why you feel tired after eating is does it always occur after a certain meal? A classic symptom of food allergies is feeling tired after eating a food you are allergic too. That’s because when you are allergic to a food – or any substance for that matter – your body creates antibodies to fight the “intruder.” This requires energy, which makes you tired. If you suspect that you have a food allergy that is making you tired after eating, try an elimination diet. If you’re not sure which food or foods you’re allergic to, you will need to experiment by eliminating a different food each week.
While you may not be allergic to sugar, eating too much of it can cause tiredness after eating.
While this will provide you with a burst of energy, the energy from sugar does not last long, and you will feel tired as soon as your body uses up the energy. You can reduce the likelihood of feeling tired after eating by switching from refined (white) sugar and flour products to whole grains and high-fiber foods like fruits and vegetables, which take a longer time to digest. If you are diabetic, you probably already know that eating sugars and starches will cause you to feel tired after eating. If you feel extreme tiredness after eating, you might want to ask your doctor to test your blood glucose levels. You might also experience extreme tiredness after eating if you are prone to hypoglycemia or low blood sugar. While this sounds like the opposite of diabetes, it actually has the same effect when it comes to feeling sluggish after eating a meal that is high in sugars and refined starches. That’s because sugars and starches cause insulin levels to rise, and high insulin levels cause you to feel tired. In addition, starches trigger the production of serotonin, which is intended to relax the body.
Certain foods contain an amino acid known as tryptophan that is often to blame for tiredness after eating. The body uses tryptophan to manufacturer serotonin and melatonin, which are both neurotransmitters that have a calming effect. If you eat a high-fat meal, you will feel tired after eating because fat is harder for the body to digest than carbohydrates and protein. When you eat a lot of fat, your digestive system becomes sluggish, and your body sends more blood to your digestive organs so that the job of digesting your food can be done. The result is a decrease in blood flow to other parts of your body, which leaves you with a feeling of fatigue.
Too much food means your digestive system has to worker harder than it should and, again, you will feel tired after eating.
While you may not think of drinking alcohol in relation to feeling tired after eating, if you have a few beers or a glass of wine with a meal, it may be the alcohol that is making you tired. Alcohol is a depressant, and it may also make you eat more, which will cause your digestive system to work extra. If you find that you are often tired after eating, you need to develop a diet plan that will energize you rather than make you tired. High blood pressure, also known as hypertension, is a serious health problem that can lead to heart attacks, strokes and kidney failure. Common causes or contributing factors of hypertension are obesity, genetic factors, excessive drinking, high salt intake, lack of aerobic exercise, stress, birth control pills, pain relievers, kidney disease, and adrenal disease. Lemons help keep blood vessels soft and pliable and by removing any rigidity, high blood pressure will be reduced. Simply drink a cup of warm water with the juice from half a lemon added to it each morning on an empty stomach.
Watermelon seeds contain a compound called cucurbocitrin, which helps widen the blood capillaries.
Also, a 2010 Florida State pilot study found that watermelon can help lower blood pressure due to its vasodilatory effect. Grind equal quantities of dried watermelon seeds and poppy seeds (khus khus). Take one teaspoon of this mixture in the morning on an empty stomach and again in the evening. You can also mix five or six drops of garlic juice in four teaspoons of water and take it twice a day. Bananas are one fruit that people with high blood pressure can eat regularly to control it.
The high level of the phytochemical 3-N-butylphthalide present in celery greatly helps control high blood pressure. At the same time, it can help reduce the stress hormones that constrict blood vessels, which contributes to high blood pressure.
A 2005 study published in the West Indian Medical Journal found that coconut water, being rich in potassium, magnesium and vitamin C can help decrease systolic blood pressure.
You can add some cayenne pepper to fruit or vegetable salad, or add a pinch to a bowl of soup. Onions have also been found to lower your blood pressure due to the presence of an antioxidant flavonol called quercetin. You can also mix one-half teaspoon each of onion juice and honey and take it twice a day for one to two weeks. Honey can reduce pressure from the heart and it also has a calming effect on blood vessels, hence it can be helpful in reducing high blood pressure. You can also mix one teaspoon each of honey and ginger juice with two teaspoons of cumin seed powder.
Another effective remedy is to mix basil juice and honey in equal amounts and have it on an empty stomach daily. Fenugreek seeds are an effective ingredient for lowering high blood pressure due to their high potassium and dietary fiber content. Boil one to two teaspoons of fenugreek seeds in water for about two minutes, and then strain it. Eat this paste twice a day, once in the morning on an empty stomach and once in the evening. In addition to using these natural remedies as part of treatment for high blood pressure, it is essential to follow your doctor’s medical and dietary advice and go for regular checkups. All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation.
Many people know about normal blood sugar levels, and that insulin plays a role in regulating blood sugar.
When you say that someone is insulin resistant you are saying that their hormone insulin does not work well. One of the main functions of insulin is to lower blood sugar levels by enabling blood sugar to enter into the cells of your body, where it is used for energy, or stored for future use.
This causes the body to make more and more insulin to get enough potentially harmful glucose sugar out of the bloodstream. Insulin resistance is found most commonly in Type 2 diabetes, but it can begin when you are only borderline diabetic or prediabetic. There are blood tests that your doctor can do to check your blood sugar and insulin levels. Any type of physical activity has the potential to make your insulin work better…you knew I was going to say that.
Combining both endurance and resistance exercise activity has been shown to be the best approach in a number of research studies that have looked at these different forms of exercise.
Exercise resistance bands are a good way to start to get used to some resistance activity at home. During exercise, your body burns the stored up form of sugar in your muscles and liver called glycogen. This increased insulin sensitivity from an episode of exercise movement activity does not last forever. In addition to the direct effect of exercise movement to burn off sugar and to build sugar burning muscle, there’s also an indirect benefit. You especially benefit from losing the body fat at your gut commonly referred to as abdominal or visceral fat. Eating in a way that avoids marked increases in blood glucose levels after meals can decrease insulin resistance and improve your insulin sensitivity.


How high your blood sugar level is after you eat is mainly a reflection of the amount of carbohydrates you have eaten. There are several variables to be considered when looking at the different approaches to food in relationship to insulin resistance and blood sugar levels. To dig into these studies and try to parse them out is not only beyond the scope of this article, it is simply beyond me. As I said above insulin dependent diabetics understand the relationship of carbs to insulin secretion. For more information on how to food can be used to improve insulin sensitivity grab a book at the Nutrientology Store and get some more learnin’ done. A recent study of green tea extract using animals suggests that green tea extract (EGCG) may provide support to people with insulin resistance. Although the research was done using mice, there’s enough positive data to make a case for proceeding with human studies. An EGCG containing green tea extract supplement appears to slow the digestion of starches resulting in a slower rise in blood sugar after a meal. Cinnamon has been shown to decrease blood sugar levels and improve insulin sensitivity in people who were both of normal weight and overweight. Cinnamon research has focused on its potential as a preventative supplement and possible treatment for insulin resistance, metabolic syndrome and type 2 diabetes.
The only measurement consistently improved by using cinnamon is fasting glucose blood sugar levels.
Since alpha lipoic acid (ALA) is such a potent and interesting anti-oxidant that plays a role in metabolism helping to turn glucose sugar into energy, several studies have looked at the potential for this nutrient to improve insulin resistance. Another study looked at the degree of insulin resistance of fat cells treated with alpha lipoic acid. And one more…this study examined the idea that diabetes can be improved by getting the body to make more alpha lipoic acid. As an aside, alpha lipoic acid supplementation has shown promise in helping the symptoms of diabetic nerve damage known as diabetic peripheral neuropathy. Cyanidin-3-glucoside is actually a pigment compound found in many red berries including grapes, blackberries, blueberries, cherries, cranberries and others. Like green tea and cinnamon, it appears that anthocyanins can affect the activity of PPARs – peroxisome proliferator-activated receptors. Limited animal and test tube studies have been done looking at the effect of cyanidin-3-glucoside containing berries on triglycerides, fasting insulin, insulin resistance, and blood sugar. If you are a member of a healthcare field, or otherwise have a special knowledge in the area of nutritional supplements, exercise-movement or food, and you would like to share your knowledge with the Nutrientology family, go here.
When it comes to managing your blood sugar levels, there is no better tool than glycaemic index (my opinion at least!). The glycaemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels.
Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). One important factor to note though is that even if you eat a low GI diet, it does not mean you can over eat.
Below is a table I put together which outlines the different food groups that contain carbohydrates in them, and outlines the high vs low GI options within the food group.
These meal plans combine the advantage of a low-carb approach with a low calorie meal plan.
A 2011 study showed that eating a low-carb diet can help reduce hunger, which is essential if you are following a very low calorie plan of 1200 calories per day.
To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each. The diet relies on lean protein, berries, and vegetables as well as the use of cooking spray.
If you decide to make other substitutes, bear in mind you will need to reduce the portion size of some items because of differences in calorie counts. Common food allergies include gluten (the protein in wheat), dairy products and tree nuts, but sensitivity to any food can cause fatigue.
Or you can try limiting what you eat and slowly reintroducing foods back into your diet until you find the one that is causing that tiredness after eating.
Sugar is a refined carbohydrate that sends your blood sugar level way up as soon as you eat it. The carbohydrates cause the pancreas to release insulin and also cause other amino acids to leave the bloodstream and enter muscles cells. In addition, you can help lower your chance of heart failure by consuming lemon juice regularly, due to its vitamin C content. Both raw and cooked garlic help control high blood pressure and at the same time reduce cholesterol levels.
Along with bananas, you can try dried apricots, raisins, currants, orange juice, spinach, zucchini, baked sweet potatoes, cantaloupe, and winter squash.
Phthalides help relax the muscles in and around arterial walls, thereby creating more space and allowing the blood to flow in without difficulty. It helps smooth blood flow by preventing platelets from clumping together and accumulating in the blood.
Follow this remedy for two to three months to notice a significant improvement in your blood pressure level. Use of this website and the information contained herein does not create a doctor-patient relationship. But they do not know about “insulin resistance.” Insulin resistance is a condition present in many people with diabetes, as well as borderline diabetes, also known as prediabetes.
The body becomes “resistant” to insulin’s job of keeping your blood sugar level healthy, among the many other things that it is does.
If you have prediabetes you need to fix your insulin resistance and get your body sensitive to insulin once again.
It has many functions including signaling the movement of sugar out of your blood and into your muscles, liver and fat cells. Someone who is very sensitive to the effects of insulin will only need a small amount to get the job done.
In many cases, borderline diabetes begins when your insulin sensitivity starts to decrease and your body starts to become resistant to insulin’s ability to move sugar out of your blood and into your cells.
Increased blood sugar levels, decreased insulin sensitivity and increased insulin resistance typically occur silently as your metabolism becomes more and more quietly corrupted by this process. Combining aerobic activities — such as brisk walking, swimming, and riding a bicycle — with resistance training, is a good prescription for reversing insulin resistance.
Discuss your desire to improve your blood sugar levels and insulin sensitivity through exercise. Start slowly with just endurance physical activity, you can then pick up the pace of your endurance activity (increasing intensity). Resistance exercise movement (with weights or rubber resistance bands) will benefit you the most if you build up to a weight or resistance that you can lift with good form at least 8 times, but not more than 12 times in each set. After exercise, your muscles replenish their glycogen storage with glucose sugar from the food you eat. This benefit involves the reduced body fat that comes about from exercise physical activity. This fat tissue is not a passive storage area for all the excess food calories you have eaten over the years. You can prevent such elevations by choosing foods with higher fiber content and lower glycemic index and glycemic load such as vegetables.
Diabetics on insulin understand this all too well since they often have to adjust their insulin dose based on how many carbohydrates they have eaten at a meal. It depends, there is not a one size fits all recommendation that can be made, and to make matters even more confusing, there are a number of research studies that support both low-carbohydrate and low-fat eating to improve insulin resistance. My take on the literature is that we run into problems when we eat both high carbohydrate and high fat, especially when the carbohydrates are in the form of starches or processed foods, as opposed to those found in vegetables. I have previously posted about green tea and its ability to apparently inhibit the digestion of certain macronutrients including fat and protein.


This may benefit some people and be a means toward healthier blood sugar levels, especially for people with diabetes and prediabetes-metabolic syndrome.
Some medical research has suggested that chromium may be supportive of insulin sensitivity and better blood sugar levels, but this is not clear.
The first rule is “do no harm.” Chromium has shown some benefits in blood sugar management for some people, but there can be problems involved in taking too much. Extensive “test tube” evidence has shown that cinnamon may improve insulin resistance by helping the body overcome impairments in insulin signaling in muscle tissue. However, numerous human clinical trials with cinnamon have been conducted with varying findings. One such study recruited and looked at184 patients with type 2 diabetes and insulin resistance. The proponents of this theory think it may work by “firing up” the enzyme in the body that makes ALA so that it makes more. I have written about this in my Special Report on the The 5 Top Supplements for Diabetic Peripheral Neuropathy. Creighton is a podiatrist and foot surgeon with over 24 years in podiatric practice treating thousands of patients afflicted with the physiological, physical, and psychological side effects and complications of diabetes and pre-diabetes metabolic syndrome. Our Protein Clusters are a good source of protein, which helps maintain muscle and bone health, whilst also containing the fibre rich supergrain BARLEYmax™.
People with Diabetes are often educated on glycaemic index, although really, it is a useful tool for everyone to use and understand. The Goodness Superfoods products all have a low glycaemic index, and for this reason can be very beneficial at helping people with diabetes or pre-diabetes manage their blood sugar levels.
The total load of carbohydrates going into your system also plays a part, and therefore what is being said, is that for the same amount of carbohydrates in a food, if you choose the lower GI version, you will have a slower rise in your blood sugar levels, feel fuller for longer and be able to concentrate for longer too (hence less snacking and more supportive of weight loss).
Use this list as a starting point to get you on track to a lower GI diet and see the difference you feel! Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate. These two strategies together can accelerate weight loss, helping you achieve quick results. If you can see results for your efforts while experiencing minimal hunger, you are more likely to stick to the plan and less likely to stray down paths with foods higher in calories.
In many cases, the meals listed below have lower effective carbohydrate counts because fiber is counted as a carbohydrate as far as nutritional information goes, but it does not affect blood sugar the way other carbohydrates do. Feel free to mix and match for a meal plan that will maintain you at around 1,200 calories per day with low carbohydrate counts.
A tablespoon of oil or butter contains up to 120 calories, calories you cannot afford to add, if you are sticking to the 1200 calorie plan.
An online calorie counter and reading food labels can help you make good choices while staying within the calorie limit using low carb foods.
Combining low calorie options with foods low in carbs can help you achieve your weight goals that much quicker. What kinds of foods do you typically eat, and which ones have you just eaten when you feel extreme tiredness after eating?
Garlic helps relax blood vessels by stimulating the production of nitric oxide and hydrogen sulfide. Crushing garlic cloves creates hydrogen sulfide, a compound that promotes good blood flow, removes gas and reduces the pressure on the heart. If you do not like eating raw garlic or if it causes a burning sensation, then take it along with a cup of milk.
Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others. For many people, the best way to begin is with a low intensity activity like simply walking.
After you are comfortable with this, then you can start to do the same approach with your weight lifting. On the days when you are not moving as ambitiously and intensely, just do some more casual movement “in low gear” like going for a stroll.
This fat tissue is actively involved in your metabolism, and therefore your overall health. Exercising just before meals can also help to lower your blood glucose sugar levels after you are done eating since insulin sensitivity is heightened right after exercise. If you have insulin resistance you should not be eating a significant amount of non-vegetable and non-fruit carbohydrates. The response to taking a chromium supplement for blood sugar levels appears to be individualized.
In fat tissue, it has been shown that cinnamon increases the expression of  something that regulates metabolism known as PPAR.
Anthocyanins are a type of plant flavonoid polyphenol compound that have shown favorable human biologic activity. The general short answer is that insulin is a hormone, and hormones work properly only within very specific ranges. By keeping your insulin levels slightly lower, you also program your body to not store fat quite as rapidly as if you constantly had high levels of insulin circulating your blood- now thats a bonus if you are trying to manage your weight!
You don’t need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet. It's important you eat at least 1,200 calories per day in order to support your body's basic metabolic needs. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully. Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will ensure you get all of the vitamins and minerals you need. Because vegetables, particularly leafy greens, are low in both carbohydrates and calories, they figure strongly into these meal plans. Talk to your doctor about taking the necessary steps to reverse insulin resistance so you can stop prediabetes and avoid full type 2 diabetes along with its potentially devastating complications that can keep you from leading a functional independent life, not to mention the medical costs that could send you to the poorhouse.
Sugar is “sticky” and it will start to bind onto different parts of your system causing disease.
A person who is insulin-resistant needs a lot more insulin to get the same amount of blood sugar out of their bloodstream.
Too much insulin in the blood is associated with high blood pressure, heart disease and heart failure, obesity (particularly abdominal obesity), osteoporosis (thinning bones), and certain types of cancer, such as colon, breast, and prostate cancer. If you have a foot problem that keeps you from walking, see a podiatrist and get that addressed, but in the meantime start moving your feet and legs on a stationary bike. In other words, start with a low weight, and moderate repetitions, then gradually increase the weight and adjust the number of repetitions as needed depending on your desired intensity level and weightlifting goals.
Abdominal fat actually puts out biological chemicals that cause inflammation throughout your body. Likewise, eating carbohydrates within 90 minutes after exercise is also beneficial for the same reason. Eat real carbs, not from a package, and eat them after exercise when your muscles are ready to use them. I have written about the formation of so-called advanced glycation end products in the past. This inflammation from fat is believed to play a role in the development of insulin resistance, the onset of prediabetes, metabolic syndrome and eventual type 2 diabetes. Think real food…real plants and animals…food from the farmer’s market…food without a label.
That way they do not get turned into fat and get shipped off to your belly to join the ruckus, and start pumping out inflammatory compounds. In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories. It is this process that causes many of the side effects of diabetes that I see on a regular basis, namely foot wounds and ulcers due to loss of feeling. Even if you do not lose body fat, there is some preliminary research suggesting that exercise can change less healthy white body fat into brown fat which is better for your metabolism, including insulin resistance.



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Comments

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