Feeling lethargic sometime after your main meal is common. Often called the “mid-afternoon slump”, this lull can hinder your work performance. Whether your shift is late or early, you will benefit from avoiding a crash. The key is to keeping your blood sugar stable to feed your mind and body consistently.
Here’s how to do it –
- Begin your day with a decent meal. It takes more than a glass of orange juice to start the day! A little nutrition goes a long way, and a whole meal lasts even longer. Include complex carbohydrates and lean proteins, such as shredded wheat and low fat ham, or oats and egg whites. Breakfast is an opportune time to include a calcium-rich food like milk or yogurt, too.
- Skip the buzz. Caffeine and high-sugar foods might perk you up temporarily but could leave you feeling flat later. Like riding a roller-coaster — the greater the rise, the faster the decline. The fall from a high feels like a slump, whereas if you maintain natural momentum there is less fluctuation in energy. Instead of short-term stimulants, opt for fresh, crisp produce for refreshment, or carbonated water for an effervescence lift.
- Be sure to include a little protein with COMPLEX carbohydrates (usually those with more fiber) to keep your energy levels stable. Digestion takes longer so the supply of sugar into the blood is gradual. Snack examples are peanut butter on Wasa crackers, or hummus and whole grain pita chips.
- Avoid large volumes of food. You know that feeling after a mega holiday meal? Yes, that’s your gut working hard on processing all that food means less blood for your brain to function, not to mention the boost in serotonin causing sleepiness. Keeping portions small-to-moderate means no “food coma” and better alertness.
- And, of course, get adequate sleep and exercise!
Debbie James, MS, RD
California Dietetic Association - Orange District 