It is 2 PM and offices everywhere look like the set of the "Night of the Living Dead." Co-workers congregate around the coffee maker or perhaps lumber to the vending machine in search of liquid energy. Mid- afternoon crashes are normal, set to the beat of the circadian rhythm (CR) or inner biological clock. This week, the afternoon blahs may be particularly bad thanks to the "spring forward" time change that sets the CR askew. So if you are one of millions struggling to stay awake during that compelling staff meeting, here are some tips to beat the mid PM bump.
Consider the right beverage. When the afternoon slump hits, it seems only natural to reach for a stimulating beverage, but not all invigorating drinks are created equal. Coffee, tea, some soft drinks and chocolate contain the stimulant caffeine, a well-known enhancer of the central nervous system. Caffeine increases alertness, wards off fatigue and may increase productivity, at least temporarily. It takes about an hour for caffeine's full effects to kick in and the effect may last for a few hours. Caffeine, is a diuretic, which is a fancy word for "makes you pee a lot." So, if the caffeine doesn't keep you awake, running to the bathroom will. Energy drinks, like those with a crimson male bovine on the label, contain B vitamins and assorted amino acids that proclaim to increase energy. B vitamins are water soluble and excess Bs are eliminated in urine..meaning the combo of caffeine and B vitamins may result in highlighter-yellow urine. Not harmful, but not helpful either.
There is a reason for the ritual of "afternoon tea." Tea contains more than caffeine, it also has something called L -theanine, a natural amino acid that has been shown to improve focused attention. A single cup of black tea has about 40-60 mg of caffeine (less than coffee) and over 50 mg of L- theanine. The combo of the two natural substances appears to enhance alertness and attention when one sips a cup of tea during activities that require mental focus. Drink tea while relaxing, and the opposite is true. L-theonine stimulates brain activity associated with a relaxed, yet alert mental state. Green tea has a bit more L- theanine than black tea with potential added benefits of potent antioxidants. The right stimulating beverage can make all the difference, but be sure you aren't dehydrated. Lack of water can make you sleepy, so enjoy a big glass of ice water with your caffeinated beverage of choice.
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Find Local:AcupuncturistsChiropractorsMassage TherapistsDentistsand more!Snack smartly. Higher protein snacks such as low fat cheese, a hard boiled egg, fish and/or nuts have been shown to boost brain activity and help prevent the dreaded "lunch lethargy." Try a small, protein rich snack at around 3 PM and see if you aren't a bit more alert.
Take a walk. If you can, get out of Dodge by taking a brisk walk, even if it's just for 10 or 15 minutes. The increased blood flow will boost brain activity and re-invigorate the senses. Stuck in a meeting? Step out to use the bathroom or make an important call. Or both? Hmm. The point is, stepping into a new environment can make you more alert, so get up and go.
Eat breakfast. You can't go back, but you can plan for tomorrow. If you are a chronic breakfast skipper, try eating something in the AM. Those who eat breakfast not only eat less throughout the day, but also claim to have more energy. So, smear a little peanut butter on a whole grain slice of your favorite bread, or try a hard boiled egg with a piece of fruit for a quick breakfast on the go. All meals should be a combo of protein, carbohydrate and fat to promote a feeling of fullness and stabilize blood sugar.
The next time 2 or 3 PM arrives and you feel like the undead, stagger to reach for the right beverage, take a walk, eat a smart snack and try breakfast the next day. You may still be in search of "Brains, brains!" at your place of business but at least you'll be alert! (a special thanks to the Harms' children for their inspiring words about zombies).
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