How to avoid the mid-af­ter­noon slump

Lesotho Times - - Health -

FOR many of us the tell-tale signs of the im­pend­ing af­ter­noon slump are all too fa­mil­iar — a wave of tired­ness, a loss of con­cen­tra­tion and the seem­ingly im­pos­si­ble bat­tle to keep your eyes open.

As a busy morn­ing, fraught with re­spond­ing to emails, meet­ings and ne­go­ti­a­tions eases into lunchtime, energy lev­els be­gin to dip.

Then, all of a sud­den, 3pm hits and with it comes the slump, you’re left feel­ing de­void of energy and strug­gle to even tackle the most medi­ocre of tasks.

So, how can we beat that dive in energy lev­els and get back that gusto that we’re miss­ing?

Here are a few things that, in my ex­pe­ri­ence, can help you to keep your energy lev­els high and keep the af­ter­noon slump at bay...

Ditch the sugar We tend to turn to sugar for a quick energy boost when we’re feel­ing lethar­gic, but it can ac­tu­ally end up mak­ing us feel worse.

The rapid boost it gives us is swiftly fol­lowed by a slump as our blood sugar lev­els plum­met in re­sponse to the hor­mone in­sulin that is re­leased when we eat sugar.

Avoid­ing sugar wher­ever we can will ac­tu­ally do won­ders for our energy lev­els.

So what can we have in­stead? Reach for those slower burn energy sources One of the main rea­sons that many of us feel that af­ter­noon slump af­ter lunch is be­cause our bod­ies are busy di­gest­ing our meal.

The food that we eat for lunch di­verts your blood away from your brain to aid the di­ges­tion process, leav­ing us feel­ing lethar­gic.

And the more we eat, the longer our bod­ies may take to di­gest it.

But we don’t need to eat such large por­tions.

Over the past 20 years, por­tion sizes have in­creased by around 50 per­cent, which makes it much too easy for us to end up eat­ing por­tions of food that are much big­ger than our body needs.a huge triple pack of sand­wiches, or large bowl of pasta con­tain much more energy than our bod­ies re­quire, so it takes a toll on us when we try to di­gest them. — pro­tein-packed snacks, fats (in mod­er­a­tion of course) and com­plex car­bo­hy­drates such as whole­grains.

Avoid a heavy lunch

In­stead, try and make sure you’re eat­ing a light, nu­tri­ent-packed lunch that will give you all of the energy you need, and keep you feel­ing full.

Take a break Too many of us who work in busy of­fice en­vi­ron­ments end up spend­ing hours on end tied to our desks, of­ten with no breaks even for lunch.

How­ever, more hours in front of the com­puter doesn’t mean more pro­duc­tiv­ity.

Tak­ing a break away from the screen, es­pe­cially to take some ex­er­cise, will give you an energy boost and mean you ac­tu­ally get more done when you are at your desk.

And stud­ies show that a bit of ex­er­cise (even a brief half hour walk at lunchtime) in­creases our energy in many ways — from build­ing up mus­cles to boost­ing our mood and self-con­fi­dence.

Grab a cuppa Caf­feine is of­ten de­monised as an ad­dic­tive drug that should be avoided wher­ever pos­si­ble.

In ac­tual fact, in mod­er­a­tion it can be a use­ful pick-me-up, can im­prove phys­i­cal per­for­mance and ap­pears to have health ben­e­fits too.

For ex­am­ple, it may im­prove men­tal per­for­mance and re­duce the risk of Alzheimer’s and di­a­betes.

So grab­bing a cof­fee af­ter lunch could help you to feel perked up.

Just avoid it later in the af­ter­noon, as it takes time to clear from the sys­tem and may af­fect your sleep. — Daily Mail

The tell-tale signs of the af­ter­noon slump are all too fa­mil­iar — a wave of tired­ness, a loss of con­cen­tra­tion.

Newspapers in English

Newspapers from Lesotho

© PressReader. All rights reserved.