We know that afternoon slumps can happen! Here we explain what might be causing them and also give some amazing snack ideas and strategies for avoiding those sugar crashes!
Key Causes of Afternoon Fatigue
- Blood-sugar spikes and crashes – refined carbs (those takeaway fries or waffles!) and sugary snacks can cause a quick rise in blood sugar, followed by a sharp drop, leaving you feeling exhausted.
- Dehydration – even mild dehydration can lead to fatigue, headaches and brain fog. We recommend reading our article here, with helpful tips to getting your water intake in!
- Poor meal timing – skipping meals or eating too many simple carbohydrates at lunch can lead to energy crashes later.
- Lack of protein and fibre – meals low in protein and fibre don’t provide lasting energy, leading to hunger and fatigue soon after eating.
- Circadian rhythms – your body’s natural clock dips in the early afternoon, causing drowsiness. So we need to aid our body and brain to shake out the afternoon fog!
Here are some great snacks and foods that will help keep you energised through the afternoon and avoid those slumps!
- High-Protein, Low-Sugar Snacks
- Greek yoghurt with nuts and seeds
- Boiled eggs with avo slices
- Cottage cheese with cucumber slices
- Healthy Fats for Brain Function
- A handful of almonds or walnuts
- Sliced apple or celery with peanut butter
- Avocado on whole-grain crackers
- Fibre-Rich Options to Maintain Blood Sugar Balance
- Hummus with veggies like carrots, celery, cucumber or baby tomatoes
- Chia seed pudding with unsweetened almond milk
- High-in-fibre seed crackers with sugar-free nut butter
- Slow-Release Carbohydrates for Lasting Energy
- A smoothie with spinach, banana, protein powder and flaxseeds (try this recipe here. )
- Roasted chickpeas with spices
- Whole-grain rice cakes with cottage cheese
Need some help with meal-planning for the work week? Read this article which offers five interesting ways to use a simple tin of tuna, here. Or make this base salad and then try these five different creative ways to eat it, here.
Other simple strategies like maining sure you have a balanced meal plan, drinking your 2+ litres of water a day, timing and managing your caffeine intake and being mindful of your sugar intake will all make a difference. We at Medshield are also all about movement! So we recommend taking a short walk around the block or having a standing or walking meeting with a co-worker to reignite some energy!