Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner reveals some unexpected natural remedies for staying alert.
QUESTION: Hi Dr Zac, I read your recent column on the afternoon slump, and I was wondering if you had other tips for staying awake? Especially any natural remedies? – Charmaine, 41, QLD
ANSWER: I get asked this quite a bit, and my quick fire answer is always the same – carrots and celery.
Carrots and celery, like many other fruits and vegetables, contain various compounds that contribute to their potential effects on wakefulness and alertness.
Along with this, they keep people around you alert by being wonderfully crunchy.
Here are some of the key substances found in carrots and celery and their potential effects:
1.Fibre
Carrots and celery are both high in dietary fibre.
Fibre helps regulate blood sugar levels by slowing down the absorption of glucose from the digestive system.
This can prevent rapid spikes and crashes in blood sugar, which can contribute to feelings of fatigue and lethargy.
2.Antioxidants
Carrots and celery are rich in antioxidants, such as betacarotene, lutein and zeaxanthin.
These compounds have been associated with cognitive health and may help protect brain cells from oxidative damage.
A healthy brain function is crucial for maintaining alertness and focus.
3. Vitamins and minerals
Carrots are particularly known for their high vitamin A content, which is essential for proper vision and brain function.
Celery is a good source of vitamin K, which plays a role in cognition, as well as various minerals like potassium, magnesium and folate, which are important for overall energy metabolism and brain health.
4. Water content
Both carrots and celery have high water content, contributing to hydration.
Dehydration can lead to fatigue and decreased cognitive performance.
Staying adequately hydrated is essential for optimal brain function and alertness.
ALTERNATIVES
I understand celery and carrots may not be your jam, so here are some other Dr Zac tips for staying awake:
1. Get up and move around
In one well-known study between the effects of a candy bar versus a walk, it was found that though the candy bar provided a quick energy boost, participants were actually more tired and had less energy an hour later.
But the 10-minute walk increased energy for two hours. That’s because walking pumps oxygen through your veins, brain and muscles.
If you work at a desk, get up frequently for short walks. At meal breaks, walk to a cafe or, if you bring your lunch, head for a nice spot to eat it.
Whether you take a walk outside or just in the building where you work, it will make you feel more alert and refreshed.
2. Take a nap to take the edge off
There are two things to remember about naps: Don’t take more than one and don’t take it too close to your bedtime.
It’s best to nap about six or seven hours before you would normally go to bed.
If you must take a late nap close to bedtime, make it a short one.
A quick nap between five and 25 minutes will do its work. Napping on the job can be touchy. If you need to nap at work, do it during your break and use a vibrating alarm clock, if necessary, to make sure it doesn’t spill over into your work time.
Sleeping at your desk is usually not a good idea, but many companies now provide nap rooms for employees.
If you can’t nap, even resting quietly with your eyes closed for 10 minutes or so will help.
3. Give your eyes a break to avoid fatigue
Continuous fixation on a computer screen can cause eye strain and worsen sleepiness and fatigue.
Look away from the screen for a few minutes periodically to relax your eyes.
4. Eat a healthy snack to boost energy
Sugary snacks give you a quick energy boost followed by the sugar “lows”, when low blood sugar produces mental fogginess and lethargy.
Snacks such as these will provide better overall energy in the long run:
● Peanut butter on a whole-wheat cracker or celery sticks
● Yoghurt and a handful or nuts or fresh fruit
● Baby carrots with a low-fat cream cheese dip
5. Start a conversation to wake up your mind
If you’re fading fast, engaging in conversation can get your mind moving again.
Talk to a colleague about a business idea – or to really fire up the brain, politics or religion. It’s a very strong behavioural stimulator – especially when it’s a conversation about politics.
6. Turn up the lights to ease fatigue
Environments with dim lighting aggravate fatigue.
Studies have shown that exposure to bright light can reduce sleepiness and increase alertness. Try increasing the intensity of your light source at work.
Remember to always speak to your doctor if you experience regular fatigue.
Got a question?Email askdrzac@conciergedoctors.com.au
Dr Zac Turner has a Bachelor of Medicine and Bachelor of Surgery from the University of Sydney. He is both a medical practitioner and a co-owner of telehealth service, Concierge Doctors. He was also a registered nurse and is also a qualified and experienced biomedical scientist along with being a PhD Candidate in Biomedical Engineering.