Feel an Afternoon Slump at Work?

Do you look forward to lunches with clients? I'm talking bistros with ambiance and fantastic menu selections. Client or not, business lunches undoubtedly highlight many of your work days. But, when you return to the office, do you find yourself slumping in your chair?

Afternoon slump begins with your menu choices. Do you fall into one or more of these categories?

Too many carbs or sugars – cause an immediate spike of energy and a resounding crash since insulin, a hormone which clears sugar out of the blood floods to your body’s cells to be used for fuel.

Too much to eat – “Nutrient composition and size of the meal have slight effects, but eating a larger meal than usual can increase the magnitude of the lunch effects. Álertness is usually reduced after a hefty lunch and performance of sustained attention tasks is impaired, according to Andrew P. Smith in the British Food Journal.

Too little to eat -- skimpy salads for lunch, leave you with a loss of nutrients required for optimum energy.

Too little water - Mild dehydration is a common and often overlooked cause of fatigue. Dehydration can reduce blood volume and diminish blood flow to the organs, slowing down your brain -- and you along with it.

If so, here are tips to bolster your afternoon acuity:

Opt for a combination of carbs and proteins at lunch: Dr. Judith Wurtman, MIT nutrition researcher says that protein contains precursors of serotonin, the neurotransmitter which promotes a calm, relaxed feeling and helps to fight emotional fatigue. Protein rich foods also contain tyrosine, a precursor to neurotransmitters dopamine and norepinephrine that elevate alertness, attention, and motivation. Wurtman suggests adding just a few carbs boosts the brain's intake of tryptophan.

Select protein rich foods from lunch menus: Seafood, poultry and lean meat supply the richest sources, as well as dairy products, legumes, nuts and seeds. Veggies and grains have protein too, though in lesser amounts, without the fat.

Drink plenty of water at lunch since it helps you eat less. And, take a few extra trips to the water cooler at your office – you’ll not only relieve stiffness from too much sitting, but movement helps raise the oxygen level in your brain.

Take a brisk ten minute walk during your break – a fast pace boosts blood flow and raises oxygen levels in your brain.

Select fast paced music on your Ipod to move your brain waves. Your body then quickens pace as well.

Drink coffee or Diet Cola for a quick fix, but don’t make it a habit.

Enjoy your business lunch and tackle afternoon tasks with more gusto!