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Feeling Sluggish at the office? Dietitician Leslie Beck has 7 ways you can conquer the mid-day energy slump

Between juggling work, family, and personal time, who doesn’t need an energy boost to fuel up their day?

By Leslie Beck, RD


We’ve all hit that difficult time of the day when our energy dips, our concentration flags and we’re ready to take a nap.

One of the top nutrition concerns among my clients is low energy – and how to have more of it. How energetic you feel, or don’t feel, can impact your mood, your motivation, your productivity, your self-esteem, even your ability to control overeating.

If you have trouble getting in gear in the morning, feel drained by mid afternoon, or want to crash on the couch after work, the very culprit could be your diet. Blunders such as skipping meals, overindulging, running low on water, and drinking too much coffee can leave you feeling sluggish.

FUEL YOUR MORNING

Maintaining a steady stream of energy requires eating the right foods at strategic times.

For many of us, this means filling our fuel tanks more often – starting with breakfast. Carbohydrate-rich breakfast foods like whole grain cereals and breads, fruit and dairy products replenish the body’s supply of glucose, much needed after a night of fasting.

Eating breakfast can also enhance mental tasks than require prolonged concentration and memory by providing your brain cells with glucose.  Studies show that eating the morning meal improves your mood, memory and energy level.

The best breakfasts include carbohydrates for energy and a little protein and fat to help regulate, or slow, the release of that energy.  Good choices include high fibre cereal with milk, fruit and nuts; a smoothie made with milk, frozen berries and ground flaxseed; or whole grain toast with peanut butter and fruit salad.

CHOOSE LOW GI CARBS

The type of carbohydrates you choose can also impact your energy level. Bran cereals, large flake oatmeal, milk, yogurt, soy beverages, apples, pears, oranges, dried apricots, berries, nuts and seeds are called low glycemic index (GI) foods. That means they’re digested and converted to blood sugar slowly. As a result, your body gets a balanced release of energy rather that a quick burst.

Eating high GI foods, which are usually highly processed and may have a concentrated amount of sugar, cause bigger spikes in blood sugar and can cause your body to lose steam faster. They include white bread, bagels, cereals made from refined grains, sugary cereals and pastries.

EAT MORE OFTEN

It takes your body roughly two to three hours to break down the sugars in the food you eat, release them into your bloodstream, and convert them to energy. To prevent your energy level from fading, go no longer than three hours without eating. That means planning for snacks between meals.

Snacks should boost your blood sugar and keep it relatively stable until meal time – think carbohydrate (low GI), protein and a little fat. Try fruit and almonds, a decaf latte and a piece of fruit, bean soup, whole grain crackers and part skim cheese, vegetables and hummus, or an energy bar.

Bring snacks to work so you’re not temped to hit the vending machine or raid the candy jar when your energy dips. If you’re concerned about weight gain, keep snacks to 150 to 200 calories (women) and 200 to 250 calories (men).

HYDRATE TO ENERGIZE

Drinking adequate fluids can also help you feel more energetic. Water in your bloodstream circulates oxygen and nutrients to your tissues and removes wastes. Water in sweat helps control body temperature; mild dehydration is a common cause of early fatigue during exercise. And water is an essential ingredient in the production of energy molecules.

Women need to drink 9 cups (2.2 litres) of water each day; men need 12 cups (3 litres). With the exception of alcoholic beverages, all fluids count towards meeting water requirements. That includes water, milk, unsweetened juices, tea and yes, even coffee.

CURB CAFFINE

If you want more energy, think twice about reaching for that jumbo-sized cup of coffee. Caffeine doesn’t give you energy, but because it’s a stimulant, it increases heart rate and mental alertness. The more caffeine you consume, the less sensitive you become to its effects. In other words, it takes more caffeine to achieve that lift.

Caffeine might perk you up during the day but it can also keep you awake at night, particularly if it’s consumed late in the afternoon.  Caffeine can disrupt sleep by blocking the body’s production of adenosine, a brain chemical that causes drowsiness by slowing down nerve cell activity.

Aim for no more than 400 milligrams of caffeine per day (8 oz. of brewed coffee has 135-175 mg; 8 oz. black tea has 43 mg; 355 ml cola has 39-50 mg).  Gradually cut back caffeine over three weeks. Start by switching to decaffeinated beverages after 12 noon.

BOOST IRON

Another dietary reason for low energy is a lack of certain vitamins and minerals, especially iron for menstruating women.  An iron deficiency, even without full blown anemia, can cause fatigue, lethargy and difficulty concentrating.  Iron-rich foods include red meat, enriched breakfast cereals, dried fruit, kidney beans, cooked spinach and prune juice. A daily multivitamin and mineral supplement can also help women meet their iron requirements.

MOVE YOUR BODY

A daily 30-minute cardiovascular workout will boost energy level and mood.  No time?  Research shows that even 10 minutes of brisk activity will increase heart rate and keep you feeling energized for up to two hours.

If you still find yourself feeling sluggish, despite eating right and exercising, it might be time to visit to your doctor.  Ongoing fatigue may be the symptom of an underlying health problem.


Leslie Beck is a Toronto-based dietitian in private practice, best-selling author, and Globe and Mail columnist. Visit her website at www.lesliebeck.com