Give Your Afternoon Slump a Bump!
“Being active can help reduce the effects of a mid-afternoon slump and using a standing desk can help people get out of their chair while continuing to work, said registered dietitian nutritionist Dale Batz. Skipping breakfast or eating foods that are low in protein and high in fat and sugar also can reduce energy in the afternoon, Batz said.”-The Times of Northwest Indiana (5/12/19)
If I told you there were ways to prevent your mid-afternoon slump, would you listen? I hope so, because I’m about to spit the truth on how to give this slump a bump, buh-bye! Let’s start with an explanation of why each of the habits suggested above can help reduce that daily desire for an afternoon siesta.
Being active. Staying active throughout the day increases energy levels, point blank. This doesn’t mean you have to conduct a full-blown workout during your lunch break (though if you are able and willing, by all means, knock yourself out!). One tactic to employ here is the “20-20-20” rule, in which every 20 minutes you walk to something 20 feet away, gaze for 20 seconds, then head back. Simple rhythm that helps increase movement throughout the day. Other options include knocking out a quick set of bodyweight squats, a few jumping jacks or even a few squat jumps if you’re really feelin’ it. Doesn’t have to be fancy, but a few minutes of intentional movement at least every hour can be wildly beneficial.
Standing desks. If it’s not so much an option for you to leave your desk frequently throughout the day, a standing desk might be your best bet. Standing promotes more muscular activity than does sitting, subtly enhancing your activity level without costing you any time. Perhaps you apply a modified “20-20-20” rule here, in which every 20 minutes you turn away from the computer screen for 20 seconds to complete 20 calf raises. Quick and easy, but better than nothing! Another alternative for a fitness-focused work environment is using an exercise ball in place of a standard chair. This effectively engages the core and postural muscles- yay for anything that puts our muscles to work. 😊
Eat breakfast. Despite recent controversy, sound research still solidifies breakfast as the most important meal of the day. Not only does it kickstart your metabolism first thing in the morning, breakfast also reduces your chances of skipping other meals throughout the day, lessens the likelihood that you overeat at lunch (then feel sluggish in the afternoon) and sets the tone for making more health-conscious decisions the remainder of the day. The goal is to put together a balanced breakfast consisting of lean protein, fiber-rich whole grains, and healthy fats – all of which work to keep you feeling full for hours to come. Bonus points for adding fruits & veggies!
Increase protein, moderate fat, decrease sugar. Protein promotes satiety. Consuming protein-rich foods throughout the day (every ~3 hours) helps satisfy our appetites and prevent us from growing “hangry”- a state in which less-than-ideal dietary decisions are typically made. Fats also help keep us full, as they are digested very slowly. However, since 1g fat = 9 calories (in contrast to protein and carbohydrates, for which 1g = 4 calories) it is important to utilize appropriate portion control and to be selective with our sources of fat. Consuming an excess of fat in one sitting can cause food to hang out too long in the gut, resulting in a very sluggish feeling (aka- afternoon slump). It is important to emphasize nourishing fats (such as that from avocados and nuts), and minimize fats found in less nutrient-dense foods such as processed meats and pre-packaged food items. And then of course there’s sugar. Here, we’re mainly talking about added sugars. Consuming considerable amounts of added sugars can cause a spike in energy levels followed by a brutal crash and burn. If you’re consuming these sugars at lunch, this explains the drop in energy you’re experiencing in the afternoon. No fun!
If you’re not ready to apply all these tactics right away, that is a-okay! Start by tackling one habit at a time. Don’t add a second until you have achieved the first. Slow and steady changes are those that last, which is always the goal. 😊