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Wednesday, 4 July 2012

Your Medical Guide

Your Medical Guide

How to Sustain Energy and Avoid the Midday Crash

Posted: 03 Jul 2012 08:19 PM PDT


If you tend to crash in the middle of the afternoon and want to know how to avoid it then this article is for you!

Most of us can tell when 3 o'clock rolls around whether we are near a clock based upon our sudden energy decline and rising desire to take a nap.  The nodding of our heads is a sign that there is something that can and should be done to stabilize our energy throughout the day.

A few easy precautions can give us stable energy throughout the day, enabling us to work strong through the afternoon without caffeine or sugar to pull us through.

Sleep at Night
Aim for 8 hours of sleep a night.  By maintaining a regular schedule, your body will learn what time you expect it to wake up, which will ease your morning ritual.

Make Breakfast a Priority
Whatever you do, do not skimp of breakfast, but that does not mean to drink a cup of coffee and eat a donut.  Focus on a mixture of whole grains and protein to give your body the fuel to start the day right.  Consider oatmeal with walnuts and raisins or whole wheat toast with peanut butter and banana.

Stay Hydrated
Before drinking a cup of coffee in the morning, drink a full glass of water first to replenish your body.  Then drink water throughout the day.  Make note of your water intake on a notepad or in your smart phone to help you stay on track. This is easiest if you have a reusable bottle that you refill every time you empty it.  You can track the number of bottles you finish to know your total ounces.

Eat Often
Eating every 2-3 hours will help maintain your blood sugar, avoiding energy highs and lows.  You may feel hungry at 2 hours.  If so, eat a small snack, but do not wait longer than 3 hours to eat. An apple and a small handful of almonds, hummus and vegetable sticks, or crackers and cheese are all good snack options that give a balance of carbohydrates and proteins to sustain energy.

Eat a Light Lunch (But Not Too Light)
Make sure you do not eat a heavy lunch that is carbohydrate and fat laden.   You do want to eat some carbohydrates and fats, as they will help you stay feeling satisfied.  Too much will make you feel heavy, your digestion will slow down, and you will soon want a nap.  Instead of pizza, have a salad with beans or tofu, and sprinkling of sunflower seeds, and a drizzle of oil and vinegar.  Pair that with a piece of fresh fruit and a small piece of whole grain bread.  These foods will sit lightly in your stomach while providing energy.

Take a Walk
If you know that you get tired at 3 o'clock, take a walk at 2:45 to get blood moving through your body.  If possible, go outside to walk, but if you can not then walk through your office or up and down a flight of stairs.  Try to get some sunlight, even if through a window to remind your brain that it is work time.

These simple measures go a long way in helping beat the afternoon crash and maintain your energy to do your best while at work.

Jaimie Glenn is a health expert.  She blogs and writes articles about healthy living such as exercise, fitness, and eating.  Jaimie has recently been writing about energy and healthy nut recipes.

Thank you, Jaimie! 



Thank you for subscribing! Stay healthy! Vidya Sury
at 07:12

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