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Tips to avoid the mid-morning slump

Updated: Aug 6, 2020

Do you often feel tired, fatigued or lacking in energy around 11am?  Does this affect your work?  This is not unusual.  The main reason for this happening is your blood sugar levels have dropped.  Your body requires refuelling and it is very easy to crave that chocolate biscuit or packet of crisps.  So how can we avoid that slump?  Here a few tips that may help.

  1. Avoid cereal and toast for breakfast. They are carbohydrates that digest quickly into sugar and although they initially fill you, they leave you hungry very quickly and encourage sweet cravings around 11 o’clock.

  2. Ensure you have a good protein based breakfast. Eggs are a great source of protein and I advise free range as they are more nutrient based and less likely to contain antibiotics.  Seeds and nuts are also a good source mixed with oats to make a muesli, porridge or bircher can stand you in good instead for the morning.

  3. ‘But I’m not hungry at breakfast time’ you may say. This is not uncommon and is usually due to stomach acid being low in the morning.  Try taking a glass of water with lemon or apple cider vinegar, which helps to stimulate stomach acid.

  4. Some people feel they do not have time for breakfast. Making time is essential for optimum health throughout life.  Perhaps ensuring a good sleep pattern will help or getting expert advice on better quality sleep will benefit you.  Bircher can be prepared the night before and will be ready for eating as soon as you are.  Making a green smoothie containing good fats and/or seeds before bedtime or having a layer of fruit, natural yoghurt and a sprinkling of homemade granola in a jar ready to eat will help.  Or boil eggs and store them in the fridge until you need them.

  5. If you still hit the hunger pangs at 11ish then ensure you have something healthy to hand, such as, a handful of nuts or seeds, a piece of fruit or some veggie sticks and hummus to tied you over until lunchtime.

Much of what we put in our body will either cause it to thrive or struggle. If you are looking to thrive this make time to turn your body around. It does take time to get good sustainable energy levels. If you are looking for support around nutrition and lifestyle changes then why not check out my Nourish and Thrive 3-6-5 programme which is being released September 2020. It will help you to get back your mojo and feel good about who you are and what you do. Hopefully see you in the programme. Information will be released soon.

Marie Jarvis, Nutritional Therapist, BANT

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