If this guy’s not to blame, then what is?!
Why Does Everyone Blame the Bird?
The Thanksgiving turkey typically takes the rap for our post-feast snooze.
Some of us have even heard it’s a substance, tryptophan (more on this in a moment), which occurs naturally in turkey that makes us tired after the meal.
It’s true, turkey contains tryptophan. It’s also true that tryptophan can lead to sleepiness (because of its involvement in making certain brain chemicals that effect our sleep).
So, there you have it. That explains why we’re all so tired after our annual feast, right? Not so!
Truth is, it’s not the bird at all. It’s not even tryptophan in the bird. That’s really a myth.
For the facts, we’ll need “A Side of Science” with our Thanksgiving meal this year.
We'll start by debunking the great tryptophan myth. Then, for the real reason, we'll take a look inside our own bodies to discover what leads us straight to the Lazy Boy after our turkey day splurge. You’ll be surprised!
Some of us have even heard it’s a substance, tryptophan (more on this in a moment), which occurs naturally in turkey that makes us tired after the meal.
It’s true, turkey contains tryptophan. It’s also true that tryptophan can lead to sleepiness (because of its involvement in making certain brain chemicals that effect our sleep).
So, there you have it. That explains why we’re all so tired after our annual feast, right? Not so!
Truth is, it’s not the bird at all. It’s not even tryptophan in the bird. That’s really a myth.
For the facts, we’ll need “A Side of Science” with our Thanksgiving meal this year.
We'll start by debunking the great tryptophan myth. Then, for the real reason, we'll take a look inside our own bodies to discover what leads us straight to the Lazy Boy after our turkey day splurge. You’ll be surprised!
How the Tryptophan Myth Came to Be
Tryptophan is an essential amino acid. In case it’s been a while since your last science class here’s a refresher:
Essential amino acids are necessary for supporting life due to their involvement in various biochemical reactions in our bodies (we’ll talk more about these). Our bodies are not able to make essential amino acids. They must come from the foods we eat.
Now, bring in that juicy turkey!
Turkey, being mostly protein, is naturally loaded with the essential amino acid tryptophan. So the “Turkey Makes You Tired” myth begins!
Tryptophan is involved in producing a brain chemical (serotonin) that in fact can make us sleepy. That leads folks to conclude eating a lot of tryptophan-rich turkey on Thanksgiving makes our eyelids heavy. It's simple. Blame the bird.
Not so fast...
Truth is, the tryptophan in turkey would make us sleepy if turkey was all we ate. At Thanksgiving, that just isn’t the case. Maybe the turkey still has a chance. To find out, we really need to look at...
Essential amino acids are necessary for supporting life due to their involvement in various biochemical reactions in our bodies (we’ll talk more about these). Our bodies are not able to make essential amino acids. They must come from the foods we eat.
Now, bring in that juicy turkey!
Turkey, being mostly protein, is naturally loaded with the essential amino acid tryptophan. So the “Turkey Makes You Tired” myth begins!
Tryptophan is involved in producing a brain chemical (serotonin) that in fact can make us sleepy. That leads folks to conclude eating a lot of tryptophan-rich turkey on Thanksgiving makes our eyelids heavy. It's simple. Blame the bird.
Not so fast...
Truth is, the tryptophan in turkey would make us sleepy if turkey was all we ate. At Thanksgiving, that just isn’t the case. Maybe the turkey still has a chance. To find out, we really need to look at...
The Tryptophan Paradox
Researchers know tryptophan in turkey will not make us sleepy when eaten along with other foods, which also naturally contain proteins and amino acids.
That’s because of the Tryptophan Paradox:
Increased levels of tryptophan in our blood stream do not lead to increased levels of tryptophan in our brains. (Remember our brains are where the brain chemical “Sleepy Serotonin” is made.)
How is this possible?
Amino acids compete for space in the brain. Tryptophan isn’t very aggressive and other amino acids win the brain space most of the time.
All the extra tryptophan we take in never makes it to the brain to produce excess serotonin that would cause us to feel sleepy.
So, if it's not tryptophan, why are we yawning before we even leave the dinner table on Turkey Day?
That’s because of the Tryptophan Paradox:
Increased levels of tryptophan in our blood stream do not lead to increased levels of tryptophan in our brains. (Remember our brains are where the brain chemical “Sleepy Serotonin” is made.)
How is this possible?
Amino acids compete for space in the brain. Tryptophan isn’t very aggressive and other amino acids win the brain space most of the time.
All the extra tryptophan we take in never makes it to the brain to produce excess serotonin that would cause us to feel sleepy.
So, if it's not tryptophan, why are we yawning before we even leave the dinner table on Turkey Day?
The REAL Contributors to
Post-Dinner Drowsiness on Thanksgiving
Most holiday tables are full of carbohydrate-rich dishes.
Think of the mashed potatoes, stuffing, cakes, and pies. Carbohydrates also increase levels of amino acids (besides tryptophan) in the brain that lead to the production of “Sleepy Serotonin”.
Often, those yummy carbohydrate-laden dishes are high in fat. Fat takes a lot of energy to breakdown in our digestive tract, so more blood is directed there to do the job. That means less blood in other areas, which leads to that heavy, tired feeling we get after over-indulging.
Overeating also leads to a redirection of blood flow to the digestive tract, and again, those tired feelings are soon to follow!
Combine all these factors with a cocktail or two, and you’ll be looking for the nearest sofa after your turkey dinner! Remember, alcohol depresses the central nervous system, so it can have a sedative effect.
It’s surprising any of us is able to move after finishing all the delicious holiday dishes!
To help you put it all in perspective, here are a few other tryptophan-containing foods and some tips on combating that post-feast nodding.
Think of the mashed potatoes, stuffing, cakes, and pies. Carbohydrates also increase levels of amino acids (besides tryptophan) in the brain that lead to the production of “Sleepy Serotonin”.
Often, those yummy carbohydrate-laden dishes are high in fat. Fat takes a lot of energy to breakdown in our digestive tract, so more blood is directed there to do the job. That means less blood in other areas, which leads to that heavy, tired feeling we get after over-indulging.
Overeating also leads to a redirection of blood flow to the digestive tract, and again, those tired feelings are soon to follow!
Combine all these factors with a cocktail or two, and you’ll be looking for the nearest sofa after your turkey dinner! Remember, alcohol depresses the central nervous system, so it can have a sedative effect.
It’s surprising any of us is able to move after finishing all the delicious holiday dishes!
To help you put it all in perspective, here are a few other tryptophan-containing foods and some tips on combating that post-feast nodding.
Other Foods Containing Tryptophan
Red meats
Dairy products
Nuts
Seeds
Bananas
Soybeans
Tuna
Shellfish
How to Overcome the Need for a Post-Feast Nap
* Control portion sizes. Remember, those leftovers aren’t going anywhere! If there are too many dishes to choose from at Thanksgiving dinner, select your favorites and eat a “normal” portion of those. Save the rest for lunch the next day. That way, you still get to try everything you want overeating.
* Keep fat intake to a minimum. There’s nothing wrong with having a slice of pumpkin pie with whipped topping for dessert, but after a high-fat meal, it may be a bit much. Try bargaining with yourself. Go for the green salad as a side dish with your turkey and stuffing instead of those scalloped potatoes (You can have those as leftovers the next day!). That way you keep fat intake down and still get to enjoy the pie!
* Go easy on cocktails. Sure, it’s festive and fun to toast the holiday, but try these tricks to offset the sedative effects of alcohol, especially when combined with a heavy meal:
* If you’re having more than one cocktail, drink a glass of water in between to keep well-hydrated. This aids digestion.
* Try a wine spritzer (half wine, half tonic) for a festive quaff without as much alcohol. This will also help with hydration.
* Go for a post-meal walk. This will increase blood flow throughout the body. This aids in digestion, making you feel energized, not sleepy! You’ll also burn off a few calories as a bonus!
* Keep fat intake to a minimum. There’s nothing wrong with having a slice of pumpkin pie with whipped topping for dessert, but after a high-fat meal, it may be a bit much. Try bargaining with yourself. Go for the green salad as a side dish with your turkey and stuffing instead of those scalloped potatoes (You can have those as leftovers the next day!). That way you keep fat intake down and still get to enjoy the pie!
* Go easy on cocktails. Sure, it’s festive and fun to toast the holiday, but try these tricks to offset the sedative effects of alcohol, especially when combined with a heavy meal:
* If you’re having more than one cocktail, drink a glass of water in between to keep well-hydrated. This aids digestion.
* Try a wine spritzer (half wine, half tonic) for a festive quaff without as much alcohol. This will also help with hydration.
* Go for a post-meal walk. This will increase blood flow throughout the body. This aids in digestion, making you feel energized, not sleepy! You’ll also burn off a few calories as a bonus!
Enjoy a fantastic gluten free holiday!
This Week’s Trivia Question... Answered!
The Question: If it’s not the turkey that’s making you sleepy after that Thanksgiving meal, then what is it?!
The Answer: The combination of overeating, high fat intake, and alcohol can lead us straight to the sofa if we aren’t careful! This is true on Thanksgiving Day, and on any day, so incorporate my useful tips above into your gluten free lifestyle all year long!
The Answer: The combination of overeating, high fat intake, and alcohol can lead us straight to the sofa if we aren’t careful! This is true on Thanksgiving Day, and on any day, so incorporate my useful tips above into your gluten free lifestyle all year long!
~g~
As you journey with me along the path to improved health and nutrition, take a moment to try some of these gluten free, dairy free, soy free, nut free recipes I’ve created to see how tasty a special diet for your food allergy can be!
I, like you, believe the more we know about the foods we are putting into our bodies - and what our BEST food choices are! - the easier it is to manage our own food allergy and maintain our special diet for optimal health.
I, like you, believe the more we know about the foods we are putting into our bodies - and what our BEST food choices are! - the easier it is to manage our own food allergy and maintain our special diet for optimal health.
Let's Stay Connected!
Remember, my mission here at GlutenFreeGigi.com is to share my experience and knowledge to help you navigate your life comfortably and confidently regardless of which special diet or food allergy you might have. Send your questions or comments to: mailbox (at) glutenfreegigi (dot) com. I’d love to hear from you!
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Up Next on GlutenFreeGigi.com...
Tuesday, I have something special for you! An all-new helpful How-To video featuring something simple, affordable, and delish!
I don’t want you to miss this, or any, of my new recipes and how-to videos, so I encourage you to sign up for my free e-letter so that I can keep you up-to-date on everything I’m doing in the Gluten Free Test Kitchen! It’s so simple... Click the link, enter your first name and email, and I’ll be sharing every new recipe and “A Side of Science” with you right in your inbox!
I don’t want you to miss this, or any, of my new recipes and how-to videos, so I encourage you to sign up for my free e-letter so that I can keep you up-to-date on everything I’m doing in the Gluten Free Test Kitchen! It’s so simple... Click the link, enter your first name and email, and I’ll be sharing every new recipe and “A Side of Science” with you right in your inbox!
~g~
I’m so happy you stopped by! No matter what your food allergy or health goals are, know what I’m doing here at GlutenFreeGigi.com is for YOU because I understand what living with multiple food allergies while wanting to maintain a healthy lifestyle means!
Have a look around, make yourself at home, and visit often to see all the new recipes and information each Tuesday and Thursday.
Leave a comment below or get your special diet and food allergy questions answered by sending me an email at mailbox (at) glutefreegigi (dot) com. I’ll always get back to you!
I’m glad we’re sharing the journey!
xo,
Gluten Free Gigi
Have a look around, make yourself at home, and visit often to see all the new recipes and information each Tuesday and Thursday.
Leave a comment below or get your special diet and food allergy questions answered by sending me an email at mailbox (at) glutefreegigi (dot) com. I’ll always get back to you!
I’m glad we’re sharing the journey!
xo,
Gluten Free Gigi
Don't Take My Word For It. Check My Sources!
Hudson et al., (2005). Protein source tryptophan versus pharmaceutical grade tryptophan as an efficacious treatment for chronic insomnia, Nutritional Neuroscience,8 (2), 121 – 127.
Fernstrom & Wurtman. (1972). Brain serotonin content: physiological regulation by plasma neutral amino acids. Science, 178 (4059), 414-416.
Pardridge WM. (1979). The role of blood-brain barrier transport of tryptophan and other neutral amino acids in the regulation of substrate-limited pathways of brain amino acid metabolism. Journal of Neural Transmission Supplemental.(15), 43-54.
Fernstrom & Wurtman. (1972). Brain serotonin content: physiological regulation by plasma neutral amino acids. Science, 178 (4059), 414-416.
Pardridge WM. (1979). The role of blood-brain barrier transport of tryptophan and other neutral amino acids in the regulation of substrate-limited pathways of brain amino acid metabolism. Journal of Neural Transmission Supplemental.(15), 43-54.
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