We’ve all experienced it – that sleepy, sluggish feeling that sets in after eating a big lunch. Known as the ‘post-lunch dip’, this common occurrence can seriously impact our productivity and focus in the afternoon. But with a few simple strategies, you can avoid the dreaded food coma and stay energised throughout the workday.
Balance Your Lunch
What you eat for lunch can majorly influence how you feel afterwards. Large, heavy meals that are high in fat, protein, and carbohydrates tend to make us feel sleepy as the body directs blood flow to the gut for digestion. On the other hand, meals that are well-balanced and packed with nutrients give us sustained energy.
Aim for a lunch that contains lean protein, healthy fats, high-fibre carbohydrates, and vegetables. A salad with grilled chicken, avocado, and quinoa or a veggie wrap are good options. And be mindful of portion sizes – overeating can lead to fatigue as the body struggles to digest everything.
Stay Hydrated
Dehydration is a key contributor to mid-afternoon fatigue. When we’re dehydrated, blood volume decreases which reduces blood flow to the brain and results in tiredness, lack of focus, and headaches. Sipping water throughout the day can prevent dehydration, but it’s especially important to drink up during and after meals.
Aim for a glass of water both during and directly after eating lunch. You can also infuse your water with fruits and herbs for a refreshing, hydrating lift. Keep sipping as the afternoon goes on to stay refreshed.
Get Moving
Gentle exercise after eating helps the digestion process and gives you an energy boost. A short 10-15 minute walk outside in the fresh air can be invigorating. If you can’t get outside, even just standing up and stretching for a few minutes gets the blood flowing.
A quick lunch break workout also wards off fatigue. Do bodyweight exercises like squats, lunges and planks to get your heart pumping. Or, take a brisk stroll around the office at a fast pace. Moving your body stimulates blood flow and releases endorphins, leaving you feeling energised.
Fuel Up with Snacks
Eating small, nutrient-packed snacks in the mid-afternoon helps stabilise blood sugar and sustains energy levels. Go for snacks that contain protein, healthy fats, and fibre like an apple with nut butter, Greek yoghurt with mixed berries, or hummus with veggie sticks.
Glucose chews from Lift Glucose Activ are another great option for an afternoon pick-me-up. Containing around 3g of glucose, they provide a quick-acting, natural source of energy. The small dose of sugars is absorbed rapidly to give you an immediate energy boost. Just be mindful of portions and don’t overdo it.
Take a Caffeine Break
While your usual 2 pm coffee may seem like the perfect solution, too much caffeine in the afternoons can actually contribute to crashes. Caffeine blocks adenosine, a chemical that promotes sleep, which is why it provides temporary alertness.
But as caffeine wears off a few hours later, adenosine comes back with a vengeance, leaving you feeling depleted. Limit yourself to just one cup of coffee or tea after lunch and avoid it after 2 pm. Stay hydrated with water and nourishing snacks instead for sustained energy.
Get Some Fresh Air
If you start flagging in the afternoon, a quick breath of fresh air can work wonders. Step outside for 5-10 minutes to clear your head, stretch your legs and give your eyes a break from your screen. Exposure to natural light also helps boost alertness.
If you can’t go outside, open a window or sit near a source of natural light. Bring some energising scents like peppermint, rosemary or citrus essential oils to inhale as well.
The post-lunch energy dip doesn’t have to sabotage your afternoons. With some planning and strategic snacks and breaks, you can stay focused and alert all day. Use these tips to avoid the crash and power through the day productively.
