It’s 3pm and your energy / motivation for the afternoon ahead has hit an all time low. Productivity was flying high all morning but now those eyelids are heavy, you’re struggling to concentrate and all you want to do is flick through the gram. Although the solution for many is to get that coffee or sugar hit, there are actually some pretty simple and easy things you can consider to ensure you’re not riding this blood sugar slump daily.
Your first meal of the day plays a major role in your energy levels for the day ahead, why is this? BLOOD SUGARS! Blood sugars control your energy levels throughout the day, and a sweet breakfast can kick things off in not a great way, your energy will spike form the sugar consumed, you’ll feel good for about an hour or less and then your energy levels will drop down, you’ll feel hungry and reach for another sugary hit. The cycle continues. Instead of your typical bagel, cereal or muffin for breakfast, opted for something along the lines of nuts, or avocado on sourdough.
Protein is one of the most satiating macronutrients, so making sure your lunch is protein rich is going to help that blood sugar drop off in the afternoon. Protein is important for carrying oxygen, minerals, and vitamins throughout the body. By establishing a routine of protein-rich foods throughout the day you are ensuring that your body is full of the right fuel to keep you going. Protein-rich foods include tofu, lentils, chickpeas, nuts, and grains. For the flexitarians who can’t live without your meat a few days a week, try lean meats like fish or chicken, eggs, beans, and skim dairies like milk, cheese, or yoghurt. By eating a good source of protein at lunch, in addition to limiting refined carbs (anything white, e.g., white bread, pasta, rice etc), you will be setting yourself up for an energizing and stable afternoon. Ensure your lunch has a good source of protein, lots of healthy fats (2 tbsp worth), lots of veggies / greens (big handful or at least your whole hand) and wholefood carbohydrates (around ¼ cup worth, e.g., quinoa, buckwheat, brown rice etc).
When it comes to 3pm and you’re feeling a sugary snack or reaching for that coffee hit, this is the best time to reach for those snacks that are protein and fat based. Why is this? When you reach for a sugary snack or a coffee hit, it takes your blood sugar levels for a ride, picking you back up for 30 minutes and then crashing you back down again.
Make sure you’re eating breakfast, lunch, and snacks in between, and you’ll power through the afternoon slump. Snacks that are protein/fat rich, will pick those energy and blood sugar levels up and keep them sustained for the afternoon.
That office lighting and your computer screen isn’t doing you any favours when it comes to riding the afternoon out. Getting outside and being exposed to sunlight helps to set our circadian rhythm for the day (our internal clock runs in the background of your brains and cycles between sleepiness and alertness at regular intervals). Setting that 10 minutes time aside in your day to get some fresh air and sunlight will keep down the amount of melatonin (sleep hormone, puts us to sleep at night) your body produces while keeping your serotonin up (mood-boosting). In addition, that 10 minutes of sun exposure will boost your Vitamin D levels, which regulate the absorption of calcium and phosphorus and facilitates normal immune system function. More importantly, Vitamin D promotes activity in your cell’s mitochondria, meaning it charges your cells from their core.
Fill two needs with one deed and take a walk in the sun! We all know exercise releases endorphins that boost your mood and energy. You don’t need to complete a full 30-minute workout or run a marathon, a simple walk will do wonders for your productivity for the rest of the afternoon.