sleepy woman

What to Eat to Get More Energy



Do you often find yourself feeling sleepy in the afternoons? Well, you’re not alone. It’s perfectly normal to feel a little tired and drained around 1:00PM to 3:00PM in the afternoon. But why do we feel that way? And more importantly, what can we eat to get more energy?

Why do we experience the mid-afternoon slump?

There are a few reasons why our energy levels dip in the mid-afternoon. Here are a few reasons why:

Carbohydrate-heavy lunch – When you eat plenty of simple carbohydrates like white bread, white rice, and regular pasta, these cause your blood sugar levels to significantly spike and then crash. That drop in sugar levels means you feel tired and sleepy mid-afternoon.

Mild dehydration – You may not even notice it but you could be mildly dehydrated. Dehydration has many effects on the body. Tiredness is just one of the symptoms of mild dehydration. A study in the UK found that 49% of patients who complained of tiredness and fatigue were dehydrated.

Body Temperature – The mid-day slump can also be attributed to a dip in body temperature. According to Sleep.org, that mid-day dip triggers the sleep-inducing hormone called Melatonin. It’s a normal part of our body’s internal clock.

Energy-boosting foods

You can combat the mid-afternoon slump with these energy-providing foods:

Water – as we mentioned before, people often feel tired and sleepy due to dehydration. So it makes absolute sense to drink a glass of water and drink more throughout the day.

Coffee – coffee is the first drink we reach for if we need that burst of energy. Coffee contains caffeine. Caffeine stimulates the central nervous system to perk you up. Just make sure you aren’t drinking a lot of it as it can also make you feel jittery and will interrupt with sleep.

Mint – chewing mint-flavored bubblegum can decrease daytime sleepiness. A study conducted by researchers at Coventry University found that chewing mint gum reduced daytime tiredness and sleepiness. If gum isn’t your thing, how about making yourself a cup of refreshing mint tea instead! Apples – according to Cornell University, apples contain vitamins, fiber, antioxidants, and 13 grams of natural sugar. It has the same response to caffeine because vitamins are released slowly throughout the body to help you feel more awake.

 

Eggs – they contain 30% of your recommended daily allowance of protein. Eggs also contain an important amino acid called Leucine that contributes to the regulation of blood sugar levels. Eggs contain around 10 to 20% more Leucine than any other protein source!

Green Tea – green tea has some caffeine but not as much as coffee. However, green tea also contains L-theanine which together with caffeine, boost mood and cognitive performance. Lemons – Lemons are high in vitamins. Their scent also has the power to boost mental stimulation.

Goji berries – a study published in the Journal of Alternative and Complementary Medicine found that 50% of participants reported less fatigue and more energy during the day when they were supplemented with Goji berry juice.

Simply Slender – Simply Slender Master Cleanse Lemonade Diet contains 100% natural Lemon juice, Green Tea Extracts, and Goji Berry juice. It also has the juice of superfoods like Noni, Mangosteen, and Acai blended in. These are rich in vitamins and antioxidants to help with mental alertness.

Summary

Fight off the mid-afternoon slump with these energy-providing foods:

  • Water – one study in the UK attributed tiredness and fatigue to mild dehydration. So make sure to drink water throughout the day.
  • Coffee – Coffee contains caffeine. Caffeine stimulates the central nervous system to perk you up.
  • Mint – A study conducted by researchers at Coventry University found that chewing mint reduced daytime tiredness and sleepiness. You can also opt for a refreshing glass of mint tea!
  • Apples – According to Cornell University, apples contain vitamins, fiber, antioxidants, and 13 grams of natural sugar. It has the same response to caffeine because vitamins are released slowly throughout the body to help you feel more awake. 
  • Eggs – contain 30% of your recommended daily allowance of protein. Eggs also contain an important amino acid called Leucine that contributes to the regulation of blood sugar levels.
  • Green Tea – green tea has some caffeine and it also contains L-theanine; which, together with caffeine, boost mood and cognitive performance.
  • Lemons – Lemons are high in vitamins. Their scent also has the power to boost mental stimulation.
  • Goji berries – a study published in the Journal of Alternative and Complementary Medicine found that 50% of participants reported less fatigue and more energy during the day when they were supplemented with Goji berry juice.

 

References

"Why the mid-afternoon slump kicks in and how to fight it" - Sleep.org

"GPs reveal UK ‘tired all the time’" National Hydration Council

"27 Foods That Can Give You More Energy" - Healthline, December 4, 2017

"Study claims chewing gum can reduce daytime tirednes" - Confectionery, November 30, 2011

"Are Apples Better than Coffee?" - Cornell University

"Egg Protein: Unscramble The Science With Our Expert Guide" - Bodybuilding, April 5, 2018

"Theanine" - Wikipedia 

"Goji berry juice improves energy, happiness: study" - Nutra Ingredients, March 14, 2017