How to avoid that afternoon slump. Recharge with these foods.

Who hasn’t experienced the afternoon energy slump?  You did fine all morning, ate lunch and then about 2 or 3 pm, you have no energy, you are in an afternoon slump.  Some people then head to the snack machine for a candy bar in hopes that it will boost your energy.  It will, but then after the sugar rush your blood sugar may plummet and you are back to being tired.   

Well rather than hit the snack machine for some high sugar, high salt food or grab a left-over donut in the break room, what are some ways and foods that can give you an afternoon pick me up?  

What are some quick ways to deal with an afternoon slump?

•         Move around – so many people sit at their desk all day and even send an email to the co-worker next door.  Get up and ask the co-worker what you wanted instead of sending the email.  Get up and go the stairwell and go up and down a couple of flights of stairs.
• Drink some water.  Even being mildly dehydrated can affect you.  Mayo Clinic notes, “Even mild dehydration can drain your energy and make you tired.” Combine moving around with going to the water fountain for a drink. 
• Enjoy a snack but choose a protein-based snack. 

·      Yogurt - I always brought two yogurts with me to work.  I ate one around 10 AM for a morning energy boost and one around 3 PM in the afternoon.  As noted in previous blogs, the protein in cow’s milk products provides a high-quality protein and the yogurt also boosted my calcium and vitamin D intake.  (See How can you add some high-quality protein foods to your day? ).  Note: Greek yogurt is higher in protein than other yogurts but also lower in calcium so women may prefer other yogurts.

·      Almonds - Norhwestern Medicine also suggest enjoying a handful of nuts such as almonds.   A handful of nuts a day is a great health habit.  Almonds are a great mix of heart healthy fat, protein and fiber.  A study from Purdue University indicated almonds could aid in weight loss rather than promote weight gain.  Almonds can boost your energy levels without spiking your blood glucose levels.  Rather, almonds provide a “smooth shot of energy”.

·      Other snack ideas include yogurt + fruit, crackers + cheese, veggies + hummus.

Need more ideas for beating that afternoon slump?   WebMD offers many other ways you can try. 

·      Eat breakfast.  What does eating breakfast have to do with preventing an afternoon slump?  WebMD says skipping breakfast can lead to you overeating at lunch which spikes your blood sugar at first but then leads to feeling tired and hungry a few hours later.

·      Do some yoga stretches.  We just came back from a long overseas flight.  Not only did I go to the exit row area to do a few yoga stretches but many other passengers did as well.  There are many yoga stretches one can do at your desk. Even just doing some neck rolls, shoulder stretches at your desk can help boost your energy level.

·      Green Tea. Green tea contains Theanine and some caffeine to help stimulate your reaction time and creativity.  The theanine will stimulate your brain cells without the jitteriness of coffee.  Keep some packets of green tea in your desk at work and be ready for an afternoon pick me up. 

·       Go outside.  Going out in the sunlight can help ease you out of that afternoon slump.

·       Chew some sugarless gum.  Who knew that just chewing gum could help your feel more alert?  WebMD says, “The physical act of chewing gets your heart rate going and increases blood flow to your brain.”  

Conclusion:   Almost everyone has experienced the afternoon slump.  Try some of the above ideas and find out which ones work for you?  Let us know what you tried and what worked and what didn’t.  I am sure a lot of readers would be interested.  

 

Sources:  quick ways , notes , How can you add some high-quality protein foods to your day?  , Norhwestern Medicine , study , WebMD , Theanine , says  Images:  afternoon slump , How to beat the afternoon slump , Green tea