Holistic tips to stop the energy dip at 3pm!
By: Roxane Shymkiw
Someone else hit this afternoon wall like a clock? I usually start my days that feel over things, marking all these tasks from my list, But since 3 pm rolled around, my energy, focus and motivation, and a nap feel more attractive than reinstalling this latest recipe – the afternoon falling energy. While there are many reasons why we feel less energetic in the middle of the afternoon, part of it comes under our biology. Our circadian rhythm, the inner clock of the body, manages the sleep-loss cycle, energy levels, body temperature and hormone production. About 3 pm, there is a natural dip in our circadian rhythm, resulting in a decrease in body temperature and increasing melatonin production, the hormone that makes us feel drowsiness. It is easy to grab another cup of coffee or a sugar treatment in power through the fall, but these quick corrections usually reverses and either disturb our sleep that night or lead to a more significant drop in energy later. Fortunately, there are better, more natural ways to maintain your energy on your body, not against.
Give these ideas an attempt to support your afternoon energy:
Start your day right with a breakfast balanced in protein, healthy fats and fiber.
What you eat for breakfast sets the energy pattern for the rest of the day. A high break in refined carbohydrates (cereals, toast, only coffee) can rest blood sugar and lead to energy crash later on the day. Eating breakfast with protein, fats and fibers will help you regulate blood sugar levels and promote a sense of completeness. Proteins and fibers slow down carbohydrate absorption, minimization of blood sugar spikes and subsequent collisions, and healthy fats contribute to satiety and total energy balance. A combination of all three will help balance your energy levels throughout the day.
Fast advice: Try an egg meal with avocado and sautéed greens or Greek yogurt, berries, seeds and nuts.
2. Keep a stable sleeping program.
Maintaining a consistent sleeping schedule, even on weekends, regulates your circadian rhythm and helps maintain your energy levels throughout the day. Ensuring that we have enough sleep (7-9 hours) is also important to prevent the breakdown of this cycle. Lack of quality sleep can affect the way we feel the next day and the level of concentration. Poor quality or insufficient sleep guarantees almost a fall the next day. Caffeine Pick-Me-Up It may be temporarily, but it may interfere with the quality of your sleep that night. With a priority in sleep, we can put ourselves for success the next day.
Better sleep = better energy.
3. Get out in the sun.
Movement, fresh air and sunshine. Our circadian rhythm is influenced by natural light and exit from the beginning of the day can help regulate it. Cortisol levels range naturally throughout the day, which can contribute to the feeling of sluggish later in the day.
Being out improves energy levels by reducing stress and promoting mental and physical well -being. Natural light, fresh air and nature can enhance endorphins and dopamine levels, making us feel happier and less tired. Sunlight also helps the body produce vitamin D, which plays a role in energy levels.
4. Get away from your workplace.
A small amount of movement, even something as simple as taking a round around the floor or walking above and below the stairs, can boost energy levels more than a low dose of caffeine. Physical movement can increase our brain circulation and oxygen, helping us feel more awake and alert. Removing from work gives you your mind and body a break, allowing you to return more focused and productive.
5. Stay hydrated.
Research has shown that consumption of just 2% less water can increase drowsiness and reduce mood, concentration and performance. The brain is largely made up of water and requires proper moisturizing levels to function properly. Even mild dehydration can significantly affect brain function and contribute to fog and brain fatigue.
Fast advice: Watch how much you consume by drinking a water bottle. Remember that fruits and vegetables such as cucumber, apples, peppers and melons are also a source of water. Isn’t a great water drinker? Try adding a slice of lemon, some strawberries and basil leaves to your water bottle – making water more interesting can encourage you to drink more.
6. Select your snacks wisely.
Protein provides prolonged energy, as its slower digestion allows for a more gradual release of energy. Healthy fats help the body to absorb soluble fat vitamins involved in energy processes and the fibers help maintain stable energy levels. A snack that incorporates all these components will provide a balanced and stable source of energy that helps regulate blood sugar and contribute to overall energy.
Fast advice: A handful of raw fruits and seeds or half avocado filled with tuna salad contains all three elements of a smart energy snack.
Let’s be real.
The afternoon fall is common, but it doesn’t have to be your daily routine. By nourishing our body with balanced meals, remaining hydrated, taking some sunshine and movement and priority in good sleep, we can stabilize our energy levels and focus throughout the day. Even minor shifts, such as the first thing in the sun in the morning or water pressure throughout the day can make a significant difference. By supporting the natural rhythm of your body will reward you with constant energy.
Do you want to get even healthier? Do you face a separate lack of afternoon energy? Could you use some support to calculate which foods could add to your daily life to support the normalization of your energy levels? Curious about how health training can help you make healthy changes? Let’s talk! Schedule an initial supplementary consultation with us today – or pass this offer to someone you are interested in! Visit the address www.noshoesnutrition.com and sign up for a FREE consultation. We work with people from all over the world individually or in groups, so don’t let anything keep you back!
