Duane A. Lienemann,
UNL Extension Educator,
Webster County
November 26, 2010 Edition We were sitting for lunch at Thramer’s Deli the other day in Blue Hill and the discussion at the table turned to Thanksgiving and why many of us get really sleepy after eating the traditional Thanksgiving feast. I was pretty sure that I knew the answer, but wanted to confirm it. I thought at the time that would be a good topic to address in a future column, and this seems like the perfect time to discuss it, as we all are recovering from the first of seasonal gluttony. First of all I have to admit that it doesn’t really matter what kind of food it is for me, it seems that after any large meal the gut seems to pull down the eyelids and I am looking for a place to lay down or at least sit down with my head back – and you probably know what happens next! Now that may simply come with the larger gut of an older man, but more likely is due simply to age and all that goes with it. That doesn’t seem very science-based so I did do a little research, and it is as I had remembered from the old microbiology classes about turkey containing a sedative ---but with some caveats. Turkey does have the makings of a natural sedative in it, it is actually an amino acid called “L-tryptophan” which is an essential amino acid, meaning that the body can't manufacture it. The body has to get tryptophan and other essential amino acids from food. Tryptophan helps the body produce the B-vitamin “Niacin”, which, in turn, helps the body produce “Serotonin and Melatonin”, neurotransmitters that exert a calming effect and regulates sleep. These remarkable chemicals act as calming agents in the brain and play a key role in sleep. So you might think that if you eat a lot of turkey, your body would produce more serotonin and you would feel calm and want a nap. Well it isn’t quite that simple. Even though the turkey is often cited as the culprit in after-dinner lethargy, the truth is that you could omit the bird altogether and still feel the effects of the feast. Many other foods, such as beef, beans and milk actually have higher concentrations of the amino acid. The truth is that L-tryptophan needs to be taken on an empty stomach and without any other amino acids or protein in order to make you drowsy. There's lots of protein in a serving of turkey and it's probably not the only food on the table. L-tryptophan may be found in turkey and other dietary proteins, but it's actually a carbohydrate-rich (as opposed to protein-rich) meal that increases the level of this amino acid in the brain and leads to serotonin synthesis. Carbohydrates stimulate the pancreas to secrete insulin. When this occurs, some amino acids that compete with tryptophan leave the bloodstream and enter muscle cells. This causes an increase in the relative concentration of tryptophan in the bloodstream. Serotonin is synthesized and you feel that familiar sleepy feeling. I would imagine that we probably will find some fat content in our Thanksgiving feast. They too play a part. Fats slow down the digestive system, giving Thanksgiving dinner plenty of time to take effect. Fats also take a lot of energy to digest, so the body will redirect blood to your digestive system to tackle the job. Since you have less blood-flow elsewhere, you will feel less energetic after eating a meal rich in fats. Some feasts include some alcoholic beverages, especially it seems when football is part of the equation. That is especially true this year when we get to see former Husker, Ndamukong Suh, play in the traditional Detroit Lions Thanksgiving Day game. Don’t forget the college games that have also become a part of the culture in America, including our beloved Huskers. Now here is where that could come into play. It seems we like to further relax to watch the games with alcohol beverage in hand. Alcohol is a central nervous system depressant. If alcoholic beverages are part of the holiday celebration, then they will add to the nap-factor. I have a suspicion however that overeating is a large part of the over-all sleepiness syndrome. After all, the average Thanksgiving meal contains 3,000 calories and 229 grams of fat. I actually thought it would be more than that. It actually takes a great deal of energy to digest a large meal. Most scientists think that there's a different reason why eating a special meal might make you drowsy. Eating a big Thanksgiving dinner causes increased blood flow to the stomach (needed to help digest the meal) and less blood flow to the brain. When your stomach is full, blood is directed away from other organ systems, including your nervous system. The result?.... You will feel the need to snooze after any big meal, particularly if it is high in fats and carbohydrates. There is some good news in all of this even if the original thought of Trytophan being a good sedative. There is a way to take advantage of the tryptophan in turkey. If you have trouble getting to sleep some night while there's still leftover turkey in the refrigerator, you could have a late snack of turkey and that, nutritionists say, might be the right amount of tryptophan on an empty stomach to help produce some serotonin. The real benefit of turkey may actually be in the left-overs used after you are hungry again. So perhaps we just need to cook an extra big turkey. Although many people, including my wife, find the holidays stressful, the most relaxing part of the festivities is likely to be the meal. No matter what you may have been doing throughout the day, Thanksgiving dinner provides an opportunity to sit back and relax -- a feeling that can carry over after the meal. So, why are you sleepy after a big turkey dinner? It's a combination of the type of food, amount of food, and celebratory atmosphere. I hope all of you had a very Happy Thanksgiving! Gosh I hope there is some left-over turkey in the frig! The preceding information comes from the research and personal observations of the writer which may or may not reflect the views of UNL or UNL Extension. For more further information on these or other topics contact D. A. Lienemann, UNL Extension Educator for Webster County in Red Cloud, (402) 746-3417 or email to: dlienemann2@unl.edu or go to the website at: www.webster.unl.edu/home
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