Smart Snacking for Added Energy and Focus
Have you ever felt a dip in your energy? Maybe you’re in the middle of a task, or almost to the end, and you feel like you just can’t finish? If you’re in the habit of reaching for something to munch on in those moments, you know that it can feel like a snack is just what you need. But are you choosing the right snack?
A snack is a little bit of food eaten between meals. If you live in the US, you might automatically think of something crunchy or sweet, like chips, crackers, or baked goods, because these things have been marketed as snacks, and because the quick hit of pure carbohydrate they provide can cause your brain to release dopamine, which feels good and makes you want another. A snack like this does give you a little break and some momentary pleasure, but unfortunately those effects don’t last long and you are left with the consequences, which can be a blood sugar spike and subsequent drop that leave you feeling like you need a nap after the snack.
Are there any snacks that actually give you a longer boost? If you expand the definition of a snack to include other little somethings between times, you might find that the break you’re looking for is not necessarily food. Our bodies and brains have foundational needs: sleep, nutrition, hydration, movement, and connection. Generally speaking, these needs get met through the structure of your day but sometimes you need a boost. This is where the snack comes in. You may be familiar with the term circadian rhythms, which refers to the biological pattern of sleeping and waking that your body follows over the course of 24 hours. Ultradian rhythms are biological patterns that your body follows many times over the course of a day, and are typically about ninety minutes long. These are cycles of digestion, circulation, and hormone secretion, among other things. Approximately every ninety minutes, your body cycles through these rhythms, and if you start paying attention to it, you will notice that your energy follows them. You have a series of energy peaks and troughs throughout the day.
Pilar Gerasimo’s book, The Healthy Deviant, encourages you to take breaks that coincide with these energy troughs, because your body is actually doing some important work during that downtime. It is dealing with stress, detoxifying, replenishing energy stores, and preparing your mind and body to ramp up to your next productivity high. If you just push through the need for a break, you compound your body’s needs at the next trough. This helps explain that mid-afternoon attack of the cravings! If you’ve skipped your midmorning break and then worked through lunch, by the time mid-afternoon rolls around you’ve pushed yourself to the limit, and you’ll be more likely to choose the doughnut than the apple.
Signs it is time for a break
Not many of us can lie down and take a twenty minute nap every hour and a half. But this is where snacking can come in handy. You don’t need a full nap in order to reap the benefits of a break. Try following your body’s cues to change things up. If you start to feel unfocused or fuzzy, or find yourself suddenly craving food, try to take a deep breath and switch gears for just a moment. If you’ve got the urge to go to the bathroom, go! If you’ve been up and moving, try sitting down to rest for a few minutes. If you’ve been sitting, get up and move! If you’ve been looking at a screen, try looking out a window, or better yet, going outside. Check in to see what you really need in that moment.
Snacks for All Needs
Hydration snack: drink a full glass of cold water, or a cup of herbal tea.
Movement snack: stand up and stretch, or do a quick set of squats. If you can get outside for a quick and brisk walk, do it. Wall push-ups, shoulder rolls, even bouncing up and down on your toes for a few moments will all give your body the chance to do something different and be refreshing.
Rest snack: close your eyes and meditate for five minutes. Focus on your breathing and on letting your thoughts drift. If you can lie down for a 10-20 minute nap and it feels like you need it, do it.
Connection snack: send a quick text or email to someone you love. Take the time to think about them and let those warm feelings fill you up. If you happen to be working near one of your loved ones, take a moment to get a hug and share a smile—release some endorphins!
Nature snack: look out your window. Note the weather, the plants, and any animals. If you can get outside to walk around and breathe deeply, do it.
Nutrition snack: choose something packed with nutrition that will actually fuel your body. A piece of fresh fruit, a serving of nuts (usually about 8-10 nuts, so eat them mindfully), a mug of bone broth or miso, or some sliced vegetables can all meet your nutrition needs and provide a boost. It really helps to think ahead and have a plan for your snacks, as that leaves you less room to indulge a craving. If you make your decision ahead of time, you’re ready when the moment arrives.
Snacking gets a bad rap, but taking intentional breaks to refuel and rest throughout your day can help you decrease stress and increase your productivity. The key is to focus on your actual needs and to stay disciplined when it comes to cravings. Dr. Kiernan’s e-cookbook, Eating on Purpose, offers you many recipes for both meals and healthy snacks. If you’re looking for the support and encouragement of a community, Dr. Kiernan’s online TRIBE can provide it. All TruBalance offices are equipped for virtual appointments for intensive and personalized support as well. At TruBalance, we seek to inspire, educate, and equip you to focus on your health.