Lunchtime has passed, there are still a few hours until you can leave the office, and your energy levels are just crashing. With a built-in instinct you walk towards the coffee machine (after you've already drunk 3-4 cups) or stare longingly at the snack machine and decide what to take. Sound familiar?
Here is the less good news - coffee or a snack during these hours will really not help and will even lower your energy, which you are trying to regain. That's according to Dr. Christopher Rhodes, in an interview on the subject for "Fox News".
Rhodes, a biologist who specializes in nutrition, revealed several methods you should try the next time you find yourself yawning at your desk. Here are five ways to beat this well-known tiredness :
1. Give up snacks
Feel like your energy levels regularly crash towards the middle of the day. There's a good chance this happens because of snacking too often, Rhodes says.
Snacking on a snack or two during the work day can cause unnecessary spikes in blood sugar, leading to sleepiness when the sugar level comes back down. "Small snacks often won't fill you up. Biologically, a snack won't make you feel less hungry," says Rhodes.
Moreover, studies done on the subject have shown that bored people have a tendency to eat, just to distract themselves (even though they are not really hungry); And sometimes, it could very well be that you are simply thirsty. Do you find yourself fantasizing about this or that snack in the middle of the work day? Ask yourself if you are really hungry or if you are just bored. In any case - drink a glass of water. For the most part, the desire to snack will decrease immediately.
And there is another problem with snacks, Rhodes noted in the interview, they are small, but their nutritional components are structured so that one is not enough, which will make you want to eat more. "There's a reason you can't just eat one potato chip out of a bag," he said.
If you are really sure that your hunger is authentic, prepare healthier options in advance: nuts or fruits can provide you with a dose of fiber that will contribute to a feeling of fullness, protein and lasting energy.
2. Avoid foods high in sugar
Our goal during the day, says Rhodes, is to maintain a uniform blood glucose level as much as possible. Glucose is what our body produces from sugar that comes from carbohydrates, and produces energy for us in the body. If you suffer from diabetes, you already understand the importance of maintaining a uniform blood sugar level throughout the day, and avoiding foods that will spike your body sugar level, which of course will also lead to a fall immediately afterwards.
But you don't have to be diabetic to maintain an even blood sugar level, which is a great way to keep energy high throughout the day.
"The body is very good at using and processing glucose within certain ranges, but it goes out of balance with levels that are too high or too low, and this is exactly what opens the door to the fatigue that takes over you towards the end of the day," emphasizes Rhodes. "The key to sustained energy is maintaining balanced sugar levels within normal ranges throughout the day."
How do you do that? Avoid sweet snacking and replace it with complete carbohydrates with healthy fats, protein and fiber.
3. Give up the coffee
It may sound counterintuitive, but coffee, a drink we all know to be energizing, will do the exact opposite if consumed in the afternoon.
"Just like sugar, caffeine can provide short, intense bursts of energy that often leave us feeling tired and sluggish soon after," Rhodes explained.
Instead of coffee, Rhodes suggests drinking green tea, which contains caffeine, but also antioxidants and other healthy compounds, such as L-theanine. L-theanine is an amino acid, which is supposed to help relieve stress, insomnia and anxiety.
"L-theanine and caffeine are both found naturally in green tea, which is why green tea tends to provide a much more balanced experience than coffee," Rhodes said.
4. Change the lunch menu
Try to make your lunch low in carbs and high in protein and vegetables, says Rhodes. Lean proteins like chicken, fibrous vegetables, healthy fats like avocados and nuts, plus plenty of water to help your body digest all these ingredients.
"While carbohydrate-rich foods will provide you with a quick burst of energy, they can lead to a sharp rise in blood sugar, which will throw you out of balance. In addition, these foods will often not contain ingredients that will generate energy for you," Rhodes said.
What is recommended to eat for lunch? Rhodes suggests replacing the rice and pasta dishes with a rich vegetable soup, chicken soup or lentil soup. These will make you feel full, just like you will feel after eating a portion of pasta, but with this option - you will feel much less lacking in energy immediately afterwards.
5. Have you finished eating? Now move yourselves
You already know that prolonged sitting is not good for our body. That's why it's always a good idea to take regular walking breaks during the day, especially after you've eaten. It's a great way to boost your energy levels, Rhodes explained.
"After you've eaten, your body naturally directs most of its energy to digestion, which naturally causes a certain energy drop. Exercising right after you've finished eating lunch can help balance a potential rise in blood sugar. In addition, a short walk or climbing stairs After the meal can help you feel more alert and clear-headed, and above all - will help you bravely deal with the hours you have left to spend in the office."