Tackling the mid-afternoon energy slump

Many people struggle with low energy levels, fatigue, irritability and/or hunger pangs in the afternoon. Lunch seems like a distant memory and dinner feels like days away.  These feelings often cause cravings, which unfortunately never seem to be for the right foods…..biscuit tin rampage anyone..?

              Instead of waiting for a craving to kick in, use preventative measures to ensure it never arises in the first place. Cravings can be powerful and sometimes too strong to resist, leading to unhealthy food choices and feelings of guilt afterwards. The key to preventing a craving is to ensure your blood sugar levels do not drop too low. Including a plentiful amount of good quality protein in your meals will help with this and snack on protein-rich foods such as nuts and seeds.

Cravings are also often the result of neurochemical and hormonal influences. Protein will help to trigger the release of a powerful satiety hormone called cholecystokinin (CCK). CCK is released in response to protein (and, to a lesser degree, fat) enters the small intestine. CCK will help to curb cravings for carbohydrates.

                Also, watch your B-vitamin intake. B-vitamins help the brain to synthesise the neurochemicals that stop cravings, specifically dopamine, norepinephrine and serotonin. They will also help to regulate your metabolism and enable your body to utilise fuel more efficiently to help reduce these energy slumps.

                Preparation is very important. Start to plan your food for the day so you are never caught off guard. Have a plentiful supply of small meals and snacks handy at work to prevent the mid-afternoon dash for coffee and chocolate!