Is this Thanksgiving staple bringing you down?

If you’ve ever found yourself feeling cranky or sluggish after a Thanksgiving meal, you have probably heard that tryptophan, an amino acid found in turkey, is to blame.  

Tryptophan helps the body create serotonin, an essential hormone and neurotransmitter that helps regulate your mood and digest food.  

But if you consume too much tryptophan, will you be tired and moody afterward? 

“Yes, tryptophan is in turkey, but it’s also in a lot of other things,” explains Dr. Carolyn Gaebler, a psychiatrist at Aurora Health Care. “It’s in chicken, beef, milk and cheese. And people don’t talk about tryptophan and their mood throughout the rest of the year. So, if you’re feeling tired after your Thanksgiving dinner, I’d suggest you consider a few other explanations before solely blaming turkey.” 

Why do you feel tired on Thanksgiving? 

Thanksgiving can be exhausting even without eating turkey. And being tired does hinder mood regulation, making it easier to feel grumpy or short-tempered.

“Between drinking, socializing, eating lots of carbs and even seasonal affective disorder (SAD), people might find themselves experiencing a perfect storm of tiring circumstances that they associate with turkey because it’s such a focus of the holiday,” says Dr. Gaebler. 

• Socializing. Whether you’re meeting new members of the family, arguing with people you just can’t seem to agree with or catching up on gossip, socializing can definitely make you tired two or three hours later. 
• Alcohol consumption. Most adults of legal drinking age are 46% more likely to drink during the holidays. The consequence of consuming a depressant like alcohol is feeling more tired or even a bit moody. 
• Carbs. Many foods served during Thanksgiving have high amounts of carbohydrates. Eating too many carbs increases your blood sugar, causing your body to release insulin to bring those levels back down. The result is a temporary energy boost that quickly drops off — sometimes just one hour later.
• Seasonal affective disorder. For people who suffer from SAD, Thanksgiving often falls during a time of difficult adjustment. As the days grow short and cold, many people with SAD experience a drop in positivity and energy levels. 

How to improve your feelings on Thanksgiving 

If you are looking to enjoy your holiday but want to avoid feeling tired or rundown, here are a few tips: 

• Eat strategically. Slow your carb intake to soften the spike in blood sugar. Consuming vegetables will help insulate you from high blood sugar. 
• Pace yourself. Feeling tired and grumpy can often be caused by overstimulation, which is a product of trying to get a lot done quickly, whether that’s traveling, cooking or socializing. Don’t rush and give yourself breaks as needed. 
• Get exercise. “Getting exercise outdoors is really effective for managing your mood,” Dr. Gaebler says. If your afternoon or evening is packed with eating, drinking and merriment, squeeze some physical activity into your morning.  

If you or someone you know is exhibiting signs of emotional distress, call or text the suicide & crisis lifeline at 988.    

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