The 3:30itis cure
Afternoon fatigue is common for many people, its a recognised phenomenon but one that can be overcome with a few small changes. Afternoons will never be the same again after reading this.
A number of factors contribute to 3:30itis:
- Post-lunch hypoglycaemia
- When and how you exercise
- Poor sleep
- Prolonged periods of sitting resulting in fatigue
- Lifestyle diet
Post-lunch hypoglycaemia
To avoid this, check your lunch selections. Are you choosing a carb-heavy lunch? If so you are bound to feel lack lustre within 1-2 hrs. To remedy this situation, focus on shifting your diet from carbs to healthy fats and proteins and lots of vegetables.
Exercise
Balance high-intensity workouts with lighter workouts such as yoga, pilates, walking or weight training. Listen more to what your body is telling you, preserve your energy and do more moderate workouts those which you hit 70% – 80% of your target heart rate.
Sleep
It goes without saying, if you are not sleeping well its impossible to avoid fatigue. To help with a good night’s sleep; create a sleep sanctuary, turn off your gadgets well before bedtime and aim to get between 7-8hrs a night of sleep.
Prolonged sitting
Prolonged sitting is a silent and slow killer. Its a major contributing factor to chronic disease and reduced lifespan – even if we regularly exercise. To counteract the adverse health effects, make a point to stand up every 10minutes or so or better yet, invest in a stand-up desk.
Diet
You are what you eat. Limit processed carbohydrates and sugars and increase the amount of plant-based foods including fruits & vegetables. As well as what we eat, not having enough fluids can leave you feeling lethargic and less able to concentrate. Keep a bottle of water by your desk and sip regularly.
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