Motivation

7 tips for beating fatigue

Keeping yourself hydrated with a full glass of water is the easiest way to beat the afternoon slump.

If you’ve ever experienced the need for a mid-afternoon pick-me-up or an energy boost for your end-of-day workout, you’re not alone. It’s normal to experience a slump — often in the afternoon — due to low blood sugar, dehydration or lack of sleep.

While a trip to the nearest coffee pot or candy machine may give you an immediate boost, caffeine and sugar will only bring your energy levels even lower after they’ve worn through your system.

Instead, here are some alternative — and healthier — ways to keep your energy going during that mid-day slump, recommended by Dr. Ketki Modi, a pain medicine and physical rehabilitation physician at Swedish Covenant Hospital:

1. Stretch your neck, upper back and shoulders, especially if you’ve been sitting stationary for an hour or more.

2. Drink a full glass of water or green tea. Being dehydrated can make you feel tired, so the easiest way to beat that slump is by hydrating yourself with a glass of water. Green tea is also great because it is full of antioxidants and other healthy substances that refresh and rejuvenate. Green tea does contain caffeine though, so be sure to look for decaffeinated varieties if you want to better hydrate.

3. Eat a healthy snack, especially one with carbohydrates and protein, such as an apple with peanut butter or hummus with vegetables. Fruit has simple carbohydrates that are easily absorbed and result in a quick rise in blood sugar and energy. Adding low-fat or lean protein to your fruit keeps you steadily energized for hours.

4. Take a brisk walk. Instead of sending an e-mail, walk over to your colleague’s desk. Or opt for the stairs rather than the elevator. Engaging in light physical activity can take you out of that slump and help you think more clearly.

5. Practice breathing techniques. Close your eyes and take deep breaths using your abdominal muscles. Count backwards from 10 and think about something that relaxes you, such as a beach or mountainside. With each breath you take, you’ll relieve a little more stress and get your blood flowing.

6. Start the day off right with a good night’s sleep and healthy breakfast. If you’re sleep-deprived, you’ll have a difficult time overcoming energy lulls. Eating a healthy breakfast, such as fruit, whole-grain cereal and low-fat milk, can keep you going throughout the day.

7. Boost your workout energy by eating before exercise. Snacks with carbohydrates give you fuel for physical activity and replenish your blood-glucose afterward, and snacks containing protein help your body repair muscle tissue.

This article was originally printed in Well magazine, the precursor to this site. Written and edited by the editorial staff of Well magazine and Well Community.

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