Ask the expert

Jenny Carson BSc, Senior Nutritionist at ethical vitamin company Viridian Nutrition How to beat the afternoon slump

Why do I feel tired in the afternoon?

The afternoon dip in energy is more common than people realise, and can be caused by a number of lifestyle factors.

A lunchtime meal that is too rich in simple carbohydrates such as sugar, white bread, white rice or pasta, skipping a meal or eating a meal that has no carbohydrates at all can contribute to poor blood sugar balance. This can lead to an excess of or an extreme dip in glucose levels.

Poor sleep can contribute to daytime sleepiness and our brain may want a nap in the early afternoon. On average we need 7-9 hours of sleep each night.

In sports, a decrease in performance results from dehydration, and the same can happen during the daily routine. Hydration includes drinking water, but is also reliant on minerals to maintain a balance in fluid, these minerals are often called electrolytes.

Other lifestyle factors such as smoking, excessive alcohol intake and sedentary behaviours can cause daytime sleepiness.

How do I overcome the afternoon slump? Tips to improve energy levels:

• Eating different coloured wholefoods and choosing natural carbohydrate sources which will release energy more slowly. Try roasted root vegetables and spiced tofu or scrambled tofu with spinach, tomatoes and sweet potato.

• Taking a lunchtime walk is re-energising and can help to manage stress.

• After your morning coffee/tea, try drinking plain water, water with added electrolyte minerals or herbal teas which are hydrating.

• If daytime sleepiness is prolonged and you have improved your lifestyle for sleep, it may be that your diet does not provide enough of the nutrients that support energy production and sleep. It may be useful to address this with magnesium and a B complex supplements.

For more information about supplements or lifestyle advice, visit your independent health store: findahealthstore.com