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July 10, 2024/Daily Health Stories

Natural Energy Boosters to Battle Afternoon Slump

A registered dietitian goes over some tips to keep up your energy levels throughout the workday.

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CLEVELAND - Feeling sluggish around 3 o’clock every day?

Getting through the afternoon slump at work is a challenge for many.

But Beth Czerwony, RD, a registered dietitian for Cleveland Clinic, said there are many ways to naturally boost your energy, including not skipping breakfast.

“If you're able to spread out your calories throughout the day, you're less likely to have that energy deficit later in the afternoon,” Czerwony said. “For breakfast, you want to have sources of protein, healthy fats and whole grains. A balanced meal is going to help carry you through the day.”

Czerwony stressed that what you eat will impact your energy level throughout the day.

Sticking to balanced meals with lean proteins and complex carbs can give you energy over a longer period since it takes your body more time to digest them.

For example, packing a grilled chicken sandwich on wheat bread for lunch is better than a peanut butter and jelly sandwich on white bread.

And since we tend to feel more fatigued when we’re dehydrated, it's important to drink plenty of water.

Czerwony added finding ways to stay active throughout the workday can also help.

“Remember to get up, move around and even go outside for some fresh air if you have a chance. Sometimes taking a moment to disconnect from your computer screen or get away from your workstation can naturally give you an energy boost,” Czerwony said.

When it comes to coffee, Czerwony said having a cup to start your morning is OK, but you want to consume caffeine in moderation.

You should also keep in mind that caffeine later in the day can interfere with your sleep.

About Cleveland Clinic

Cleveland Clinic is a nonprofit multispecialty academic medical center that integrates clinical and hospital care with research and education. Located in Cleveland, Ohio, it was founded in 1921 by four renowned physicians with a vision of providing outstanding patient care based upon the principles of cooperation, compassion and innovation. Cleveland Clinic has pioneered many medical breakthroughs, including coronary artery bypass surgery and the first face transplant in the United States. Cleveland Clinic is consistently recognized in the U.S. and throughout the world for its expertise and care. Among Cleveland Clinic’s 81,000 employees worldwide are more than 5,743 salaried physicians and researchers, and 20,160 registered nurses and advanced practice providers, representing 140 medical specialties and subspecialties. Cleveland Clinic is a 6,690-bed health system that includes a 173-acre main campus near downtown Cleveland, 23 hospitals, 276 outpatient facilities, including locations in northeast Ohio; Florida; Las Vegas, Nevada; Toronto, Canada; Abu Dhabi, UAE; and London, England. In 2023, there were 13.7 million outpatient encounters, 323,000 hospital admissions and observations, and 301,000 surgeries and procedures throughout Cleveland Clinic’s health system. Patients came for treatment from every state and 132 countries. Visit us at clevelandclinic.org. Follow us at twitter.com/CleClinicNews. News and resources available at newsroom.clevelandclinic.org.

Editor’s Note: Cleveland Clinic News Service is available to provide broadcast-quality interviews and B-roll upon request.

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