Kolkata: Hot rice, fish soup and then a quick nap—it is an age-old tradition of Bengalis. But have you ever wondered why the eyes start getting heavy and you don’t feel like working as soon as lunch is over? This is not unusual. Millions of people across the country struggle with this ‘post-lunch lethargy’. The good news is that according to nutritionists, with a few small changes, you can beat this lethargy and stay full of energy throughout the day. Let’s know why this happens and how to avoid it.

What causes lethargy?

Nutritionist Dr. Riya Banerjee explains, “Feeling lethargic after lunch is a normal physiological process. When we eat food, especially carbohydrate-rich food, the blood sugar level rises rapidly. This leads to the release of insulin in the body, which promotes fatigue and sleepiness.” If the food is heavy or oily, the digestive system is put under pressure and the supply of oxygen to the brain is reduced, which worsens laziness.

Balanced diet is the first step

To deal with this problem, the most important thing is to take a look at your lunch menu. Experts advise to give priority to a balanced diet at lunch. Avoid pasta, pastries, cold drinks and too many sweets. These things not only increase blood sugar suddenly, but also cause fatigue later. Instead, choose options like brown rice, whole grain bread, chicken, fish, green vegetables, tofu or paneer. Dr. Banerjee says, “Maintain the right balance of carbohydrates, protein and healthy fats. This will release energy slowly and you will remain active throughout the day.”

Avoid heavy and oily food

If you eat fried foods or heavy food in the afternoon, then lethargy is certain. Oily food takes time to digest and the digestive system has to work extra hard. The result? The body gets tired and the mind becomes sluggish. Food scientist Priya Das says, “We often compromise on our health in pursuit of taste. Light and nutritious food not only makes digestion easier but also keeps the mind sharp.”

Water is your friend

Keeping the body hydrated is an easy solution to this problem. Do not forget to drink enough water before and after meals. Water not only helps in digestion but also maintains the flow of oxygen in the body. Priya suggests, “Avoid drinking water immediately after lunch, but do take a glass of water after 15-20 minutes. This will keep you refreshed.”

Control and habit of walking

It is also important to control the amount of food you eat. Eating too much puts a strain on the stomach and invites sleep. Along with this, a light walk of 10-15 minutes after lunch can prove to be a boon for you. Sudipto Roy, an office worker in Kolkata, says, “Earlier, I didn’t feel like getting up from my chair after lunch. But now I go for a 10-minute walk and I really feel the difference.” This small habit improves blood circulation and drives away lethargy.

Lifestyle changes are a must

Nutritionists believe that it’s not just about food—your daily routine matters too. A light breakfast in the morning, a balanced lunch and a light dinner—these rules will keep your energy high throughout the day. Also, it’s important to get enough sleep at night so that lack of sleep doesn’t bother you during the day.

Say goodbye to lethargy

Lunch can be a source of energy instead of making your day sluggish. All it takes is a little focus and understanding. The next time you sit down at the lunch table, remember these tips—eat light, drink water and take a short walk. As Sudipto says with a smile, “Now you don’t feel sleepy even after eating rice. Work gets done and the boss is happy!” So are you also ready for this change?

(The author is a freelance health journalist. This article is based on expert advice and real experiences.)