After a long day at work, many individuals experience a decline in mood and motivation as evening approaches, according to a study from the University of Michigan. This drop in emotional well-being between 4pm and 11pm raises questions about the causes and potential solutions to combat this issue. To address this, Ms Sruthy George, a dietician at NMC Specialty Hospital in Al Ain, emphasizes the importance of diet in influencing mood during the late afternoon and evening. She suggests that a balanced diet containing complex carbohydrates, proteins, and vitamins can help prevent the late afternoon slump.
George also advises consuming smaller, more frequent meals made from unprocessed foods, such as seasonal fruits, whole grains, and omega-3-rich foods like salmon, to boost energy levels and maintain emotional stability. She highlights the significance of foods rich in B vitamins, like beans and lentils, in neurotransmitter production, which aids in regulating mood. Additionally, maintaining consistent meal patterns throughout the day and staying properly hydrated can help manage mood swings and reduce evening cravings, lowering the risk of anxiety and depression.
Comfort food high in sugar and fat is often turned to as a way to relax after a stressful day, but George warns of the long-term health risks associated with regularly consuming these types of foods. Instead, she suggests opting for healthier evening snacks rich in complex carbs and proteins, such as vegetables with hummus or yogurt with berries. Another key factor contributing to low mood in the evening is workplace stress, as noted by Noona Nafousi, founder of Neo Noor, a corporate coaching organization. She recommends cultivating an emotionally supportive environment in the workplace and incorporating regular breaks and self-care routines to boost morale and combat exhaustion.
From a psychological perspective, Dr. Jayamadhuri Mothukuri, a specialist psychiatrist at NMC Specialty Hospital in Dubai, highlights the vicious cycle that fatigue and stress can create in relation to mood. As daylight decreases, the body’s natural sleep hormone, melatonin, increases, making individuals feel more tired and potentially exacerbating feelings of irritability and anxiety. Dr. Mothukuri emphasizes the importance of social interaction in improving mood and preventing loneliness, recommending spending time with family or friends after work to significantly enhance emotional well-being. Incorporating mindfulness practices and planning for the next day can also help rebuild confidence and preserve energy and self-worth.
