From Cleveland Clinic
Feeling sluggish around 3 o’clock every day? Getting through the afternoon slump at work is a challenge for many. But Beth Czerwony, RD, a registered dietitian for Cleveland Clinic, says there are many ways to naturally boost your energy, including not skipping breakfast.
“If you’re able to spread out your calories throughout the day, you’re less likely to have that energy deficit later in the afternoon,” Czerwony says.
“For breakfast, you want to have sources of protein, healthy fats and whole grains. A balanced meal is going to help carry you through the day.” Czerwony stresses that what you eat will impact your energy level throughout the day.
Sticking to balanced meals with lean proteins and complex carbs can give you energy over a longer period since it takes your body more time to digest them. For example, packing a grilled chicken sandwich on wheat bread for lunch is better than a peanut butter and jelly sandwich on white bread. And since we tend to feel more fatigued when we’re dehydrated, it’s important to drink plenty of water.
Czerwony adds that finding ways to stay active throughout the workday can also help.
“Remember to get up, move around and even go outside for some fresh air, if you have a chance. Sometimes, taking a moment to disconnect from your computer screen or get away from your workstation can naturally give you an energy boost,” Czerwony says.
When it comes to coffee, Czerwony says that having a cup to start your morning is OK, but you want to consume caffeine in moderation. You should also keep in mind that caffeine later in the day can interfere with your sleep.
