Posted by Stacy Spensley on Jul.06, 2010

ⓒ iStockPhoto - aleksandarnakic

Halfway between lunch and the end of the work day, do you crash? Do you get tired, find it hard to focus, and have to resist the temptation to hit up the coffee pot or the vending machine for a sugar and caffeine fix to power through? Many people experience the dreaded “3 p.m. crash,” but here are some tips to get you back on track naturally, no energy drinks required.

Think Back to Lunch

What did you eat for lunch today? If you had a sandwich, pasta, pizza, or another meal heavy on carbohydrates, you may be setting yourself up for a crash. Carbohydrates are good sources of quick energy, but once your body burns through them, you get tired, hungry, and potentially irritable. Make sure you’re eating whole grains whose additional fiber slow down digestion and regulate your blood sugar. Try to incorporate some protein and fat which help you stay full longer, too.

Also consider how much you ate. Digestion takes a lot of energy, so eating a heavy meal can divert your body’s attention to your stomach instead of your task at hand. Try breaking lunch into a lighter meal followed by a small snack if you get hungry before dinner.

Drink Water

Most people in the United States are dehydrated. Since food also contains water, your body will send messages of hunger that are really thirst. Liquid also fills up your stomach and helps you feel full. If you get tired and develop a headache in the afternoon, drink a glass of room temperature water and see how you feel. Try keeping a reusable water bottle on your desk so it’s readily available.

Snack Smarter, Not Sweeter

If you get a hankering for something sweet, satisfy your craving with fruit. Berries travel well, or pack a sliced apple or some grapes. Try to eat fruit with the skin on; the fiber in the peel helps balance the effects of the fruits’ natural sugars on blood glucose levels. You’ll still get a burst of energy without the excessive calories of a candy or protein bar.

Maybe sugar isn’t your weakness, it’s salt and crunch. Pack vegetables like carrots, celery, or jicama, or make a batch of kale chips sprinkled with sea salt. A small handful of almonds or walnuts will give you healthy fat and protein. Chew thoroughly!

Refocus

Activate your body by getting up and moving. If you are able, a few minutes outside is best, but even a walk around your office, a trip to the water cooler, or a few minutes standing and stretching will invigorate you.

Alternatively, if you’re having trouble focusing, give yourself a “moment of zen.” Close your eyes and really let yourself breathe deeply, inhaling and exhaling through your nose. Relax your shoulders and be aware of your breath. Acknowledge how your body feels. When you feel centered, open your eyes.

That’s it! It’s all-natural, no preservatives or caffeine added. So next time you feel yourself daydreaming about a nap around three o’clock, drink some water, have a healthy snack, move around, or take a deep breath for a moment of zen. See how you feel!

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Posted under About Mom, Family.