5 healthy foods to beat the afternoon slump (2024)

FAQs

5 healthy foods to beat the afternoon slump? ›

Protein helps provide lasting energy, keeps your blood sugar stable and is needed to support healthy muscle. It should be paired with foods high in carbohydrates at meals. Choose lean proteins that are lower in fat, like chicken, fish, low-fat Greek yogurt, eggs, tofu, beans and legumes.

Protein helps provide lasting energy, keeps your blood sugar stable and is needed to support healthy muscle. It should be paired with foods high in carbohydrates at meals. Choose lean proteins that are lower in fat, like chicken, fish, low-fat Greek yogurt, eggs, tofu, beans and legumes.

But the insulin rise caused by pairing tryptophan with high-glycemic index foods, such as potatoes, white bread and white rice, can lead to a relative influx of it into the brain and make you feel a bit sleepy.

Focus on foods with protein, fiber, complex carbohydrates and magnesium that will take longer to digest and therefore extend your energy. Mix and match energizing snacks – like Greek yogurt and berries, or grapefruit and cottage cheese – for a more powerful punch.

In part, it is physiological: Our normal circadian cycle dictates a period of sleepiness or decreased alertness in the afternoon.

If you feel tired in the afternoon, you're probably experiencing an afternoon slump, which is a normal part of your circadian rhythm. If you're tired all the time, it could mean that you're not getting enough sleep at night, which is a common problem.

Well, this depends on a person's age, health, fitness level and lifestyle. Generally, the more years that pass, the more you'll value your beauty sleep, and its true senior fatigue is a real thing. However, most people start experiencing a decline in their energy levels by the time they reach their mid-thirties.

How to avoid crashing at 3pm? ›

Choose whole grains.

High-fiber, whole-grain cereals and breads can help keep your blood sugar on an even keel and avoid a mid-morning energy crash. With the hundreds of types of cereal on the market, bran cereal, bran flakes, and steel-cut oatmeal are typically the healthiest bets.

The afternoon energy crash is typically a result of natural physical processes—like the circadian rhythm—and lifestyle factors. Your circadian rhythm creates a natural dip in energy during the early to mid-afternoon. On top of that, the type of food you eat during the day can affect your energy.

Vitamin and mineral deficiencies, including B2, B3, B5, B6, B9, B12, C, D, iron, and magnesium, are among the most common causes of unexplained fatigue. Vitamin D deficiencies affect over 50% of the global population, and approximately 12.5% have iron deficiency anemia.

Afternoon. Experts suggest eating high-sugar fruit in the middle of the day. It is because during this time our body needs a pump to raise blood sugar levels which wakes up the digestive system. Banana or Mango is a rich source of sugar and energy which will make you wake up during a tiring day.

Bright lights boost your mood and trigger your brain to wake up. Sit near a window or go for a walk outside in the sun. Buy a desk lamp with an adjustable dimmer switch. Eat a light snack.

eat plenty of wholegrain breads and cereals, fruit and vegetables and moderate amounts of milk, yoghurt and cheese, lean meat, fish, poultry, eggs, nuts and pulses. eat enough food for your level of activity - if you eat too little then you won't be able to keep up your exercise levels.