Beating the Four O’Clock Slump (Part 2)

May 12, 2010

Yesterday I gave you 5 of my top 10 tips for how to beat the 4-O’clock slump — the time of day you’re most lack energy and reach for a candy bar or bag of chips to gain some energy. Here are the rest of my top 10 tips:

6. Eat more magnesium-rich foods. Magnesium is needed to metabolize food and it helps regulate blood sugar levels. Good sources of magnesium include fish, nuts, legumes, green vegetables, and whole grains.

7. Increase iron intake. Iron is needed to carry oxygen in the blood to all of the tissues, organs, and muscles in the body; therefore, iron deficiency can lead to fatigue. Foods high in iron include meat, liver, fish, poultry, dried fruit, dark green leafy vegetables, and enriched cereals.

8. Make sure to get your B-vitamins. The B vitamins (including folic acid, thiamin, riboflavin, niacin, and vitamins B6 and B12) are important for metabolizing fat, protein, and carbohydrates and releasing energy.  Good sources include green leafy vegetables, eggs, whole grains, meat, seafood, liver, nuts, and legumes.

9. Prevent the ZZZs with zinc. One of the many functions of zinc is to help the body produce energy from carbohydrates. Zinc is also needed to repair muscle fibers after a workout. Foods high in zinc are poultry, seafood, oysters, liver, and legumes.

10. Reduce stress and anger. Stress can leave you mentally and physically drained, and holding in anger can use up energy. Some solutions include talking to friends or a professional, exercise for stress relief, meditate, and focus on breathing.

Do you suffer from the Four O’Clock Slump? If so, what do you do to beat it?

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