BEATING THE 3PM SLUMP 

Shape Magazine Senior Associate Health Editor Talks Tactics for Giving Afternoon Blahs the Smack-Down

August 2, 2011

The 3 p.m. slump seems as universal (and maybe as inevitable) as the lunch break. As it turns out, experts suggest that this might be a part of the natural rhythm of our body clocks. A signal similar to what is experienced at bedtime is sent to our brain between 2 and 4 p.m. that cause it to secrete melatonin, and in turn may make us sleepy. 

But, Bahar Takhtehchian, senior associate health editor for Shape Magazine says we can’t blame our body clocks entirely for the afternoon slump. Our habits and what we eat and drink can cause post-lunch lethargy. 

The good news— we can adjust our habits, and what we ingest, to give the 3 p.m. slump the smack-down.

Bahar offers unexpected and unique ways to help rev up your inner engine so you can be productive and happy all day long:

What can we do to get out of the slump?

Unfortunately many of us are trapped at our desk all day. Being in a sedentary position for hours can stifle energy levels so it’s important to be as active as possible. Stepping away from work for a few minutes might ultimately help you get more done in the long run. Even making small changes throughout your day can help. You can take a brisk walk over lunch, and get up and move around the office by walking to a co-worker’s desk instead of sending an email. It will give your eyes a break from the computer, you a chance to stretch your legs and bonus – more face-to-face time could help your relationships at work!  Also, consider keeping hand weights at your desk and do some reps in between emails, or even sit on an exercise ball instead of chair so you can work on your core while you work.

What should we be eating and which foods should we stay away from? How can we stock our pantry to keep the blahs at bay?

Let’s start with the good on this one, because there are tons of great snack options to help you beat the afternoon slump. Every year the editors at SHAPE reveal the best healthy snacks. We just announced the 2011 SHAPE Snack Award winners, and one of the low-calorie snack winners was Fiber One 90-Calorie Brownies. They’re individually wrapped and portion-controlled, so you can easily keep a box at your desk. What’s great is that the brownies are available in two tempting flavors: Chocolate Fudge and Chocolate Peanut Butter, and have 5 grams of fiber per serving, which is 20 percent of the Daily Value of fiber – satisfying your stomach and your taste buds. What’s not to love? You can also reach for veggies, fruit, lean protein and foods with fiber, because they digest slowly and make you feel full longer.

You want to avoid foods with empty calories that don’t satisfy. Stay away from foods with excess sugar, fat and with little nutritional value. These items can spike your energy level and then cause you to crash and feel sluggish. And because they don’t fill you up, can make you even hungrier, causing you to binge later.

Why should we actually avoid too much caffeine?

While drinking coffee or soda in moderation is okay, you don’t want to go overboard. Too much caffeine can cause an energy spike and then crash. It can also make you jittery and give you headaches, especially if you don’t drink enough water during day. You also don’t want to drink caffeine after 2 p.m., as it can interfere with your sleep.

Instead, drink 8-10 glasses of water and keep it on your desk so that you can sip throughout the day. Your body confuses dehydration for hunger. If you’re thirsty, you’re already dehydrated. Caffeine-free herbal tea is a good option, too. Bonus – on a hot day, add some ice cubes for even more refreshment.

For more tips go to www.FiberOne.com and www.Shape.com  

About the Talent: Bahar Takhtehchian is Shape’s Senior Associate Health Editor. With a circulation of more than 1.65 million, Shape is the #1 active lifestyle magazine for women and the 4th largest young women’s magazine. Prior to joining Shape, Bahar served as a writer and television reporter covering entertainment, health, and beauty for Chicago’s WGN-TV and CLTV, as well as several magazines and news websites. Bahar earned her Bachelor’s and Master’s degrees in magazine and broadcast journalism from Northwestern University’s Medill School.