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SPRING 2017 / HEALTH & WELLNESS DIRECTORY 10 A long workday can be both mentally and physically drain- ing. As a result, office workers and professionals whose jobs are more physically demand- ing than office work may find themselves less alert at the end of the workday than at the beginning. A loss of alertness as the workday draws to a close might be unavoidable. But profession- als whose sense of alertness begins to dwindle in the thick of the workday might need to take steps to improve their alertness to protect themselves from injury and to ensure the quality of their work does not suffer. • Avoid caffeine in the late afternoon. Some professionals rely on caffeinated beverages such as coffee or energy drinks to combat afternoon drowsi- ness. While that afternoon caffeine fix might provide an immediate, if temporary, jolt of energy, it might also affect a person's energy levels the following day. A 2013 study published in the Journal of Clinical Sleep Medicine found that caffeine consumed as early as six hours before bedtime can significantly disrupt sleep. Professionals who reach for a cup of coffee in the late after- noon might get a sudden boost of energy, but their energy levels the following day might be lower due to a poor night's sleep. • Avoid high-fat foods at lunchtime. Foods that are high in fat should always be avoided thanks to their connec- tion to a host of health prob- lems. Such foods also negative- ly affect energy levels when consumed in the middle of the day. The University of Rochester Medical Center notes that the body digests and absorbs high-fat foods very slowly. That means workers who eat high-fat foods for lunch won't get the afternoon energy boost that low-fat, healthy lunches will provide. • Snack healthy. Profes- sionals who find themselves needing a snack in the mid- to late-afternoon can sate their hunger and give themselves an energy boost by snacking healthy. Avoid snacks like pota- to chips that tend to be high in fat and low in nutrition. Foods that are high in fiber and/or protein can provide a longer energy boost and quell the afternoon hunger pangs at the same time. Fresh fruit and Greek yogurt fit the bill. • Change your workout schedule. Regular exercise improves short- and long-term health while also increasing daily energy levels. Profes- sionals who include exercise in their daily routines yet still suffer from a lack of alertness in the afternoon may need to alter their workout schedules. A 2011 study published in the Journal of Occupational and E nvironmental Medicine found that participants who were assigned afternoon exercise programs during work hours reported increased productivi- ty versus those who were not assigned afternoon workouts. If working out in the afternoon is not feasible, avoid working out too late at night, as the National Institutes of Health note that exercising within two to three hours of bedtime can disrupt sleep, ultimately having a negative impact on energy levels the following day. Professionals who find their alertness levels waning in the afternoons can combat such drowsiness in various ways. How to improve alertness during the workday DD S Celebrating Our 20th Year in Wauwatosa! Services Include: • Invisalign Orthodontics • Cosmetic Dentistry • Implants 8726 W. North Ave., Wauwatosa 414.258.5351 visit our website: midtowndentalcare.org Dr. Mark R. Crego, D.D.S., S.C. Dr. Laura Russell, D.D.S. Dr. AnnMarie Hoyme, D.D.S. "Our patients look and feel their best." 254485001 properties it is likely to have retained. • Season foods yourself. Rather than relying on pre- packaged seasonings, mix your own blends. Packaged season- ings generally contain a lot of salt. Use fresh herbs whenever possible for the freshest of flavor. • Add heat for flavor. Spicy pepper, dry mustard and other zesty flavor enhancers can make foods taste delicious without added calories. • Try low-fat or fat-free dairy. Substitute low-fat alter- natives for full-fat dairy items. For example, Greek yogurt can sometimes be used in place of less healthy ingredients such as mayonnaise. • Trim excess fats. Prepare meats and poultry well by trimming the fat and skin to make the final product even healthier. By remembering healthy eating involves not just the foods they cook, but also how those foods are cooked, home cooks can make their meals that much healthier. Cooking techniques from page 9

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