Don't suffer from an afternoon slump
Let’s face it…our lifestyles have become more and more hectic – trying to squeeze more into our day is leaving us feeling frazzled and worn out.
So we have practical solutions and top tips from nutritionist, ched and food expert Christine Bailey to help you out and stop you from suffering that afternoon slump.
The trouble is in our efforts to be more productive we are actually making matters worse by poor eating patterns during the day leaving us feeling low in energy and unable to focus and perform optimally.
If we do manage to grab something at work it is often unhealthy snack food, dining al-desko or rushing from one meeting to another. This style of eating won’t sustain us for long which is why you may find yourself reaching for a chocolate bar, a caffeine fix or sweet pastry mid-afternoon to bolster flagging energy levels.
Eating for Energy
Unfortunately this pattern of eating results in fluctuating blood sugar levels and with it crashing energy. When blood sugar levels rise the body responds by secreting insulin which helps to transfer glucose into our cells causing blood sugar levels to fall. When you choose food that raises blood sugar levels such as refined carbohydrates (white bread, crackers, biscuits, cakes, pasta etc.) quickly more insulin is required and the quicker you will experience an energy crash. To make matters worse by filling up on these sugary carbs you will flood your body with excess glucose which will be stored ultimately as fat – not great for our waistlines!!
If you’re looking to optimise performance and energy at work you need to maintain an even blood sugar level through the day. Since every cell in our body needs glucose when we experience a blood sugar crash not only will you feel tired but you will find it hard to focus and concentrate at work. You are also more likely to feel irritable, unable to cope, suffer with mood swings and crave sugary foods to pick yourself up.
Dining Desk-side Solutions
To avoid lunch time energy dips the key is to make sure you eat a protein-rich lunch combined slow releasing carbohydrates like oats and oatcakes. Oatcakes are the perfect lunch time choice - a slow releasing ‘complex’ carbohydrate, readily portable and portion controlled. Oats are also rich in soluble fibre. Fibre is an indigestible carbohydrate and helps slow down the release of sugars in the food – great news for sustaining energy levels as it helps reduce appetite for hours after you eat – preventing energy dips and cravings mid-afternoon.
For an energising lunch it is important to get the balance right and keep it light. Protein foods like chicken, fish and eggs only trigger a small release of insulin and therefore help maintain more even blood sugar levels. They are also rich in energising nutrients such as B vitamins and zinc as well as the amino acids tyrosine and phenylalanine. Tyrosine is the precursor to dopamine and noradrenalin – our motivating neurotransmitters. These can help us feel energised and more able to cope with everyday stresses at work and home.
To boost your mood and feel great all afternoon you also need to include foods that are rich in serotonin too. Serotonin is our ‘feel good’ neurotransmitter. Stress rapidly depletes serotonin levels so it’s particularly important you get enough daily. Fish, turkey, chicken, beans, eggs and oats are particularly good sources of tryptophan which is an amino acid our body converts into serotonin. Including a couple of oat cakes or a protein bar or muffin made with oats is a great way to boost mood and stabilise blood sugar at lunch.
By keeping the lunchtime varied not only do you stop the boredom but you ensure your diet gets all the vital vitamins and minerals it needs daily. Experiment with different topping ideas for oatcakes, use them with dips and spreads or to accompany a home made soup or salad too.