Afternoon Fatigue

Often times it has happened that when we reach office, in the mornings, we are bubbling with energy and finish whatever work is assigned to us in no time. But the moment the clock strikes three, we feel sapped of energy, lethargic and sleepy. Have you ever thought, what causes this? Well if you have not, then here are the reasons we feel tired in the afternoons, followed by some remedies to get rid of this.

Causes

• A person who has not slept adequately the previous night, often feels tired throughout the day.
• Weakness in the body, caused due to intake of an unbalanced diet, could be a possible reason behind afternoon fatigue.
• Skipping meals, be it breakfast or lunch can cause fatigue too.
• Eating food in excess or eating foods rich in sugars and fats, can make a person lethargic.
• Iron deficiency in the body causes fatigue.

How to Beat Afternoon Fatigue

Eat a Balanced Diet
It is very important to eat a healthy diet and keep oneself well nourished to avoid any kind of tiredness. Your daily diet should have the required amounts of vitamins, proteins, carbohydrates, and fats, for you to be fully fit and strong.

Include Proteins and Carbohydrates in Lunch
Including such foods in lunch which are rich in proteins and carbohydrates will help in minimizing tiredness experienced in the afternoon. This is because proteins are a rich source of amino acid tryptophan, which affect the serotonin levels in the brain. Serotonin is a neurotransmitter which is responsible for the moods that we experience. Proteins also contain tyrosine, which affect dopamine, another neurotransmitter in the brain. Carbohydrates help in stimulating the intake of tryptophan and tyrosine by the brain. So when proteins and carbohydrates are eaten in combination, they help in boosting the mood of a person, making him energetic, attentive and alert.

Take Small Meals
Avoid overeating at lunch to fight severe fatigue. In fact, instead of eating three large meals, switch to eating five six small meals in a day. Do not keep your stomach empty for long periods as it results in lack of energy and fatigue.

Eat Foods Rich in Iron
Iron deficiency in the body can hamper the process of oxygen transfer to the cells and organs of the body. When oxygen does not reach the body cells, it slows down the body processes as well as the brain activity. Thus, it is very important to include such foods in the diet which are rich in iron, such as leafy vegetables, beetroot, dates, almonds, fenugreek, spinach and broccoli.

Limit the Sugar Intake in Lunch
It is very essential to avoid foods rich in white sugar, such as chocolates and white breads during lunch time to avoid tiredness. This is because, when we eat high sugar foods, the body releases more insulin to maintain the sugar levels in the body. This excess insulin, causes the blood sugar levels to fall, making the person tired and lazy.

Exercise
The moment you start feeling tired or sleepy, take a break. Climb a few stairs in the office or just walk over to a colleagues desk and start talking. Doing some breathing exercises while sitting on your desk might also help, as breathing exercises increase the oxygen levels in the body, thereby increasing alertness.

Aromatherapy
Certain smells, such as those of the essential oils like rosemary and lavender, help in energizing the person. So keep such aromatherapy oils handy, and smell them from time to time to stay active.

Afternoon fatigue can be easily conquered, provided you incorporate the above mentioned changes in your diet. Being energized, alert and active, all day long, can help immensely in your professional growth.