Wellness1 min read
How to beat the afternoon energy slump
Why energy drops after lunch, and the food, drink and movement habits that keep you alert through the afternoon.
Around 2 or 3pm, many people hit a wall. Concentration drops, eyelids get heavy and the biscuit tin starts calling. Part of this dip is natural, but food choices can make it better or worse.
Why it happens
Your body clock naturally includes a small dip in alertness in the early afternoon. A large lunch heavy in refined carbohydrates, dehydration and a short night's sleep can all make it worse.
Build a better lunch
- Include protein: chicken, fish, eggs, beans, tofu or cheese
- Add fibre from vegetables and whole grains
- Keep portions moderate rather than very large
- Go easy on white bread, sugary drinks and desserts
Stay hydrated
Even mild dehydration can make you feel tired and foggy. Keep a water bottle on your desk and sip through the day.
Move a little
A short walk after lunch, especially outside in daylight, is one of the best ways to boost alertness. Even five minutes of stretching helps.
Watch the late coffee
A mid-afternoon coffee might get you through the day, but it can also disrupt your sleep, which makes tomorrow's slump worse.
Plan lunches ahead
The worst lunches usually happen when we're too busy to think. Plan lunches in Mealful alongside your dinners, and use leftovers so a balanced lunch is ready to go.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
