Highly motivated and full of good resolutions started the new year, it usually doesn’t take too long before we fall back into old habits: We have made a firm decision to go to the gym regularly and eat healthier, but with the wet gray Weather in the cold season we prefer to grab our soul food on the sofa. Chocolate makes us happy!
At lunchtime in particular, we all know this feeling when, after a large meal, we feel as if all of our energy has been blown away. As much as we try to maintain our concentration, we really have to fight against fatigue.
But we have good news for you: This so-called midday low can definitely be avoided! We have 5 valuable tips for you on how you do not fall under the anesthetic in the first place!
1. Have breakfast regularly
Food is our fuel! Skipping breakfast is like not giving your body any energy in the morning to get going. Some of us who claim that we are not hungry in the morning or cannot eat anything have almost starved to death by lunch break. Then it’s not surprising that people tend to resort to high-carbohydrate foods in order to quickly plug the energy gap. A nutritious breakfast, such as oatmeal with fruit, a protein shake-banana smoothie or a simple omelette offers you a good basis for eating more consciously at lunchtime.
To all non-breakfast eaters out there: As soon as you start eating regularly in the morning again, your body will get used to it and thank you for it.
2. Pay attention to carbohydrates
Sugar provides our body with energy. In the form of glucose, it is found in numerous foods such as white bread, pasta, French fries, fried potatoes, pastries and white rice. However, the intake of simple carbohydrates does not keep our blood sugar level constant for long.
Then there are “good” carbohydrates that provide energy that lasts longer. Multiple sugars can be found in whole grain products such as sweet potatoes, lentils, brown rice, quinoa, whole grain bread, whole wheat pasta, oatmeal and in vegetables such as broccoli, cauliflower, carrots and beans.
So next time you’re thinking about what to have for lunch, keep the difference between simple and complex sugars in mind. Armed with that, you know how to defend yourself against a rapid drop in energy.
3. Get enough sleep
A reliable recipe for the midday depression is a proper sleep rhythm. There are many tips on how to ensure regular sleep:
- Going to bed at the same time every evening and getting up at the same time every morning
- We recommend meditations to calm the mind and stop racing thoughts.
- You should also turn off screens an hour before bed.
These seem like small changes, but they have a big positive effect on your sleep.
For more information on sleep, read our blog post about the different sleep cycles.
4. Drink enough water
Many of us don’t even notice when we are thirsty. Then they mistakenly grab coffee or a snack. Drinking doesn’t just help you lose weight by flushing all toxins out of your body. But enough water also increases your energy level.
The more water you drink, the more your body longs for it. It is best to have a full 1.5 liter bottle handy so that you can access it at the slightest sign of thirst. The recommended amount of water per day is approx. 3.7 l for men and approx. 2.7 l for women.
So before you grab a coffee or snack the next time, take a long sip of water and you will notice the difference in no time!
5. Plan lunch
It’s easy to incorporate an unhealthy lunch into your everyday life – whether you’re having dinner with colleagues or just throwing in a quick snack between meetings. It is all the more important to plan your meals in advance. You could prep and wrap your meal on Sunday, and take it with you to work all week. For inspiration for lunch box ideas, please contact Madeleine Shaw, a British nutritionist and one of the leading health and wellness experts.