The workday is floating by as usual, you have lunch and head back to work.
Then as the afternoon unfolds, the zombie mode takes effect. All of a sudden the 3pm energy crash hits and you feel like a zombie that can’t wait until the day is over so that you can have a nap.
It’s so hard to keep your eyes open. Finally it’s coffee break time.
Mad dash for a pick me up. You go and buy a sugary treat on your coffee break or a “coffee/latte/espresso/black tea/whatever the heck can revive you for the rest of the day drink”…
Has this happened to you?
This has been me for SURE… and then while I am at it, why not grab a cookie/muffin/pastry/sugary pick me up as well right?
Why not brighten up this day of mine and get the energy flowing again only to have it crash and burn 30-60 minutes later!
Can you relate? So, why are we getting energy crashes so often in the afternoon? And what can we do about it?
Here are some reasons:
You are stressed out and your adrenal glands are exhausted. Our adrenals are very important for the regulation of hormones (DHEA, Cortisol, Adrenaline) and management of our blood pressure and dealing with the stress of everyday life. They can become depleted over time due to various reasons, some of them being poor diet and high stress lifestyle taking its toll.
Depleted adrenal glands can leave you feeling fatigued, depressed, craving sugar, coffee as well as making you unable to sleep well, or handle everyday stressors of life. It’s important that you take care of your adrenal glands! (I’ll dive into how to support your adrenals in a blog soon!).
Unbalanced Blood Sugar. If you chug back coffee all day and don’t usually eat balanced meals, you are setting yourself up for a roller coaster of blood sugar and energy fluctuations my friend.
This can result in you becoming hypoglycemic into the afternoon if not earlier. Hypoglycemia can be described as low levels of glucose in the bloodstream and there are many symptoms which include: irritability (err can you say hangry?), sleepiness, shakiness, sweatiness, heavy brain fog, headaches and of course SUGAR cravings.. craving that pick me up to get your blood sugar up again can feel VERY strong when blood sugar is low.
Balanced eating and plenty of water.
Start the day right.
Eat your breakfast, snacks and lunch no more then 3-4 hours apart. Make sure to include healthy sources of protein with each meal (think plant based proteins, nuts, seeds, legumes, or eggs, lean natural meats) and eat complex carbohydrates which include plenty of fibre in order to keep your blood sugar even (think whole grains, or if you prefer to avoid grains make sure to eat your veggies!)
Fruit and Veggies are low on the glycemic index and include fibre and tons of minerals and vitamins.
Lastly have some healthy fats in your meals which slows digestion and keeps energy balanced. Think olive oil, flaxseed oil, seeds, avocado etc..
By having consistent and balanced meals throughout the day, your blood sugar will remain balanced and you should notice that your energy stays even (like how it should be!).
Chill out on the coffee and sugary drinks – Coffee not only stresses our adrenal glands, but it can also cause rapid energy and blood sugar fluctuations which we don’t need. Same goes for sugar filled drinks like pops, sugary juices and sugar infused whipped frappa-crappa-ccinos, which will make your blood sugar soar and then nose dive.
Try to become aware of how your body feels after drinking sugary drinks or eating sugary snacks.
I find that I get high and happy off sugary foods and then super grumpy and depressed after my blood sugar drops.
A little bi polar action thanks to sugar! ?
Move your body. Exercise can help to get your blood flowing and increase your energy. (Take the stairs, go for a 15 minute walk) Also, when we do eat too much sugar, exercise is helpful to burn off the excess glucose in our bloodstream and helps us to avoid an energy slump.
“When it comes to the 3 pm energy crash, sugar cravings or coffee cravings, It’s not about willpower… it has nothing to do with willpower, it’s more about setting yourself up for success by managing your blood sugar.”
I hope this helps to empower you to try and manage your blood sugar levels a bit more and avoid the dreaded 3pm energy slump.
I want to help you manage your energy levels, so here is a quick and easy snack recipe!
Keep some handy with you during the day to munch on! ?
Fast and easy energy ball recipe for you busy ladies out there:
Almond butter chews:
- ¼ cup chunky all natural almond butter
- 1 tsp pure vanilla extract
- 1 cup rice crisp cereal (gluten free options available)
- 3 tbsp organic brown rice syrup (honey may work)
- 1 tbsp cocao nibs or chopped chocolate
Line plate with parchment paper. In a medium bowl stir together the almond butter, brown rice syrup and vanilla. Microwave on high for 35-45 seconds. Stir well and immediately add in the rice crisp cereal and cacao nibs. Stir very well until mixed.
Wet hands and shape the mixture into golf ball sized balls. Press mixture firmly together so it will hold. Place balls onto parchment paper and freeze for 5 minutes. You can keep these chews in the freezer in a sealed container. They remain nice and chewy.
Please let me know, do you get energy crashes throughout the day and how do you handle them? Or have you overcome them and kept your energy balanced?
If you dug today’s blog please share it! ?
Until next time,
Keeping it balanced and out of the 3 pm zombie zone ?