Are you an energizer bunny?  If not, read on…

It is 4 pm and you are at your desk. You suddenly feel so exhausted you are having trouble focusing on your work. Your plan to hit the gym after work is fading fast. This afternoon drop in energy is informally called a slump and affects many people, including myself. It is within your body’s natural biorhythm to want to nap at this time. Some cultures take a siesta and actually nap. Since most of us do not have the luxury of napping at 4 pm, we will need to find other ways to increase our energy levels.

What you eat has a big impact on your energy levels. Common energy zapping habits I see in my private practice include going too long without eating, not eating adequate protein at meals, eating too much at one time and not being hydrated. By being aware of these energy draining behaviors and making some changes, you will be able to turn them into energizing behaviors.

Here are some tips to increase your energy levels:
 
1. Do not go too long without eating. This is a common problem. Many of my clients skip meals due to a hectic schedule; others are trying to lose weight and turn to skipping meals to cut calories. This is the worst thing you can do from an energy standpoint.  To maximize energy levels (and metabolism!), you should be eating on a regular basis. This will help to keep an even flow of energy.  I would recommend trying to have something every 4 hours or so.  The key here is planning.  Keep some non-perishables at your desk (nuts, peanut butter, cracker, dried fruit, etc) in case you can not get out for lunch. Of course, a better option would be to make time to go out to grab lunch or bring something from home.

2. Make your meals balanced. The ideal meal is one that contains protein and carbs, especially higher fiber carbs. This combination will help to keep your blood sugar level, which in turn will maintain energy levels.  

Non-energizing meals
Meals that do not contain adequate protein or are high in refined carbs are not ideal. Examples include:
- a salad with just vegetables
- frozen yogurt with sugary topping
- a large plate of pasta.

Energizing meals:
These meals contain adequate protein and high fiber carbs. Examples include:
- salad with grilled chicken and a whole grain roll
- turkey sandwich
- grilled fish, a portion of brown rice and veggies.

3. Avoid eating large portions of refined carbohydrates for meals or snacks. Eating excessive amount of carbs can cause blood sugar to rise then drop rapidly which can lead to fatigue. In addition, carbs (when eaten alone) can lead to production of serotonin, which can make you tired as wellhigh sugar foods, especially if eaten alone in between meals. Eating foods high in sugar will cause an immediate energy surge… followed by an energy drop.

Examples: candy for afternoon snack, big bowl of pasta for lunch or jumbo bagel or muffin for breakfast.

 4. Do not overeat at meals.   How many times have you had a large lunch (i.e 2 peices of pizza, jumbo sandwich or full course business lunch) and found yourself fighting to stay awake later? The key to good energy levels is to eat small amounts more frequently.
 
5. Do not skip breakfast.  It may be the one meal of the day that you have total control over. The ideal breakfast is one that contains protein and fiber rich carbs. This will provide your body with more sustained energy levels. Eating breakfast has also been associated with improved cognitive function.

6. Make sure you are hydrated. Not drinking an adequate amount of fluid can affect your energy levels and make you feel more sluggish. It will also have an effect on your athletic performance if you are working out. While your individual fluid needs will vary, I usually recommend at least 64 oz of fluid a day (or even more if it is hot or you are working out). Non-caffeinated fluids hydrate you the best, although caffeinated beverages such as coffee and tea count at least somewhat towards your fluid needs. Milk, juice and other beverages count as well. However water is the healthiest (and often the lowest in calories). Soda is not my first choice by any means as a beverage. See my opinion on soda.

Remember, by the time you are thirsty, you are already dehydrated. The trick will be to remember to drink enough. Keep a large bottle of water at your desk and fill it up several times. Set concrete goals (i.e. will fill up the 24 oz water bottle  times during the day).

7. Get adequate sleep. The best diet in the world will not help you feel energized if you are not getting adequate sleep.

8. Get up and move.  Just 15 minutes of exercise can make a difference in your energy levels. Too busy to exercise? Try walking that extra stop to the bus, taking the stairs instead of the elevator or going for a brisk walk during your lunch break. When you are hit that with afternoon slump, get up and take a 10 minute walk. It will help you refocus.

9. Small doses of caffeine. Caffeine — a stimulant found in coffee, tea and soda — may help ward off sleepiness. It is a commonly used drug that has been shown to enhance vigilance, increase alertness and improve mood and reaction time. However, the key word here is moderation. More is not better! I commonly see people fighting their fatigue with multiple cups of coffee.  Caffeine containing beverages do not raise your blood sugar levels, therefore it only temporarily makes your feel energized. A better option would be to have an “appropriate” afternoon snack such as a piece of fruit and nuts with a cup of coffee (if you desire coffee!)

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