We all know it: your mind wanders, time seems to stand still and your eyes are tired. These are the symptoms of the 4-hour dip. But what can you do about it? These tips will help you improve your performance and keep your energy levels up.
1. Forget a plate full of carbs: go for light and healthy
Carbohydrates are among the body’s main sources of energy. But too heavy a lunch full of carbohydrates can actually promote fatigue. After eating, your body sends blood to where it is needed: the digestive process. This allows your body to process the food better. The more you eat, the more blood is needed. This means less blood reaches the other parts of your body, such as the brain, for example. The result: temporary fatigue. In addition, dieticians indicate that carbohydrate-rich foods, such as pasta and potatoes, stimulate the production of the chemical serotonin in the brain. This substance gives us energy, but may also make us sleepy. So opt for a lighter lunch sooner, such as a rich chicken salad instead of a plate of pasta.
2. Say goodbye to sweets and chocolate bars
Sugary snacks give your body an instant energy boost, but this often results in a dip shortly afterwards. This is because sugar makes your blood sugar levels rise, causing your body to produce insulin. Your blood sugar levels will then drop again faster,because your ‘sugar fuel’ has been used up. This causes a sugar crash that makes you sleepy. So it is quite easy to get the easy-come easy-go effect with tasty but unhealthy office snacks. You will keep craving for more to keep your energy levels up. So: a short-term quick fix, but with nasty side effects.
3. Opt for fresh fruit
The natural sugars in fruit can give you an energy boost, while keeping your blood sugar levels even (so no nasty peaks and troughs!). This is because fruit is high in dietary fibre. The American Diabetes Association says that the fibre in fruit results in a lower glycaemic index – this index measures how fast your blood sugar levels rise when you eat sugar. So fruit will help you get ahead with a sustained energy boost rather than a quick, short-term boost.
4. Can’t choose? Go for a banana or citrus fruit
Banana is the most popular performance-enhancing fruit. Not for nothing do athletes often eat a banana before exercise. Bananas promote a constant, lasting and significant energy boost. This is due to three natural sugars: sucrose, fructose and glucose, combined with fibre. Research shows that Vitamin B6 and magnesium in bananas help your brain function better on alertness and performance. With only 100 calories per banana, this fruit is the perfect healthy snack. Citrus fruit is another top snack – the Vitamin C and natural sugars in citrus fruit help reduce fatigue. Vitamin C is thus crucial for the immune system.
As you read, getting rid of that 4-hour dip is not difficult at all. It is simply about making the right choices. Healthy choices in your daily life will make you feel more comfortable at work and perform better.
Stay fresh and fruity!
