Time to stop that lunchtime slump from interfering with your productivity. By Janice Sim
For most of us, we look forward to lunch hour, especially when we have had a tiring morning at work. What we don’t look forward to is the drowsy feeling we get after lunch. This slump we feel is commonly known as food coma, a result of our bodies’ natural energy cycle. Lunch is usually the trigger as that’s when our blood sugar levels start to fluctuate. When this happens, we try to chug down cups of coffee to stop ourselves from falling asleep at our desks but a healthier and more effective way you can prevent food coma is through your diet. Here’s how:
No matter how busy you are, make it a habit to have breakfast at the start of the day. When you skip breakfast, you might overeat during lunch due to excessive hunger, which causes a sudden rise in your blood sugar levels. A good blend of carboydrates and protein will boost your energy levels and help you concentrate better. A fruit salad with yogurt is a great example of a healthy breakfast.
Here’s the good news, you can or rather, should snack between breakfast and lunchtime! However keep it to no less than 200 calories to keep your body energised. This helps to control the hunger you feel by the time lunchtime comes around, especially if you know you’re having a late lunch. This doesn’t mean going crazy on a packet of salted potato chips or a chocolate bar. Instead, go for a small serving of unsalted nuts or wholegrain toast.
Never let your body feel dehydrated as this is when your body will slow down and your energy levels drop. Drink at least eight glasses of water everyday to maintain a healthy functioning system. Avoid sugar-loaded drinks like soda or energy drinks. The occasional cup of coffee or tea can help to stimulate your mind with a temporal boost of energy but it should be consumed in moderation to prevent problems sleeping.
As tempting as it is, control your carb intake and always include protein to provide energy and not cause a drop in your blood sugar. Healthy examples of carbohydrates include brown rice, baked potatoes and wholegrain bread. For choices of protein, opt for turkey or chicken breast, fish, tofu or even cottage cheese.