Tips to Avoid the Post-Lunch Crash

October 1st, 2009

Lunch time is one of the best breaks of the day — even if you have to eat at your desk or can’t break away for a full hour — but it’s quickly followed by a major crash that leaves us dreading the mid-afternoon. Since most of us can’t feasibly take a real nap during the work day, getting through the afternoon means guzzling caffeine, zoning out at the computer, and fighting the urge to snap at coworkers and clients who can’t leave us in peace. Feeling sluggish and irritated every afternoon is no way to contribute to your office and takes a toll on your own emotional and mental wellbeing, so we’ll help you start working on ways to avoid the post-lunch crash.

First, be a little choosier when it comes to ordering or packing your lunch. What you eat plays a huge role in how you’ll feel moments after and for the rest of the day. Avoid sugary, white carbs and starches, as they will contribute most to your crash. Instead, you need foods that work to improve focus and energy while leaving you satisfied, not stuffed. Create a lunch that balances fiber, lean protein, and smart carbs like whole wheat pita or a small handful of almonds topped on a spinach, tomato and chicken salad, or peanut butter spread over a whole wheat English muffin and a hard-boiled egg. Go easy on the caffeine, too. Drink water with your lunch, and limit the caffeine you drink throughout the day. Try to limit yourself to one serving in the morning, and opt for lower-caffeinated beverages in the afternoon. Too much caffeine will make you edgy, unfocused, anxious, and bloated. If you like having your fix, just reduce your portions by filling your cup with less coffee or using a glass to drink your diet soda — and only filling it half way.

Give yourself 15-20 minutes to digest your lunch, and then get moving. Even if you have to get back to work right away, allow 5-10 minutes for a brisk walk, or even just a quick jog up and down a couple of flights of stairs. This short activity break will rev up your energy and give your mood a sudden boost, making it less difficult to keep working until late afternoon.

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