Welcome to our second episode of
‘Ask the nutritionist’
Do you sometimes feel like you need an energy boost in the afternoon? Yes!? That’s commonly called the afternoon slump, or as some like to call it, the post-lunch slump.
First and foremost, you would need to assess why you are having an afternoon slump. In reality, plenty of people go through them, so do not sound the alarm button just yet! A few changes here and there, and you should be fine.
Conversely, if you feel like you need to take a full night’s sleep every afternoon, consistently, or cannot concentrate at specific times of the day, that probably means something!
How we control our blood sugar levels with the food we eat is fundamental! Therefore, if you are eating food which is:
High in sugar
Excessively carbohydrate-dense
Low in fiber
Low in protein
Single-ingredient meals (e.g. toast only)
it is more likely that your body will end up on a blood sugar roller-coaster. This is because you will spike your blood sugar levels to the roof, and soon after experience a significant drop, making you feel as if you’ve climbed up and down Mount Everest in one afternoon.
How to prevent the afternoon slump
- Eating regular meals with balanced amounts of protein and fibrous food really helps!
- If you’re taking a cereal only for breakfast, try to use a dense fibre product like oats, add 2 tbsp Greek yoghurt and a portion of low calorie, nutrient-dense fresh fruit such as strawberries.
- Avoid heavy carbohydrate meals, and include a portion of protein and veg.
- In the afternoon, include carbohydrate foods together with protein and goods fats, such as beans, lentils, peas and peanuts.
- If you like your sweets, such as chocolate, be moderate – and do not take it all by itself. Considet trying healthier variations, such as homemade protein bars with cocoa.
- Ideally avoid eating on the go, but if this is not an option, prepare your on-the-go healthy smoothie!
- Hydration hydration hydration! Did we mention hydration!? It’s extremely important – being dehydrated can cause a decline in mental focus, and you might be tempted to substitute with easy, lazy solutions such as coffee or chocolate.
It’s OK to snack in the afternoon if you’re feeling hungry, as long as you snack on the right food. Check out our Healthy Snack Ideas to beat the afternoon slump!