Conquer the Afternoon Slump: Essential Tips from a Leading Nutritionist

Afternoon Slump

The afternoon slump, a familiar decline in energy post-lunch, is more than just a feeling; it’s a reality for many. A recent study, launched by energy and focus brand Pro Plus®, has quantified this daily energy dip, pinpointing the average peak of vitality at 11:15 AM, followed by a notable decrease at 2 PM.

This pattern underscores the influence of our lifestyle choices on energy levels, with 40% of Britons turning to sugary drinks for a fleeting uplift, a choice that impacts blood sugar levels, potentially leading to the observed afternoon energy crash. This connection highlights the importance of mindful dietary choices in maintaining consistent energy levels throughout the day.

The same study revealed that brits feel they are operating at merely 53% of their daily energy potential, with unhealthy eating habits listed as a leading ‘energy drainer’. To combat this, Pro Plus® have teamed up with renowned nutritionist Rob Hobson, offering strategies to mitigate fatigue and optimise daily energy through healthier lifestyle adjustments.

Commenting on the study, Hobson says: “In today’s fast-paced world, maintaining a consistent level of energy is crucial. Yet according to new research from Pro Plus®, the time of day when UK adults are least energised is 2pm, likely as a result of fluctuating blood sugar levels and a natural dip in our circadian rhythms. This ‘afternoon slump’ can hinder productivity and focus, impacting both our professional and personal lives.”

“40% of UK adults say they are resorting to sugary fizzy drinks for a quick fix, which, while providing a brief surge in energy, can lead to longer-term health implications and energy crashes.”

To help UK adults fight the effects of fatigue, Hobson shares his top six tips for sustained energy levels:

Afternoon Slump

Welcome the Sunshine: “Exposure to natural light is the most potent element influencing our circadian rhythms. Begin your day by either drawing back the curtains or taking a stroll outside. This practice is beneficial for numerous reasons. The presence of sunlight leads to a reduction in melatonin levels (sleep hormone) and increases the stimulating hormones norepinephrine and cortisol. Absorbing some sunshine signals your body that it’s time to start the day and become active.”

Stay Hydrated for Peak Performance: “Water is essential for brain function. Although it may seem obvious, Pro Plus®’ surveys show many of us aren’t drinking enough water. Even slight dehydration can impair energy, focus and memory. To stay hydrated, carry a water bottle throughout the day. Having a bottle within arm’s reach and taking regular sips can become as natural as checking your phone!”

 Unprocess your life: “Unprocessed foods, such as whole grains, legumes, fruits, and vegetables, are nutrient dense and the key to sustaining energy levels due to their rich content of complex carbohydrates, high fibre, and balanced nutrients. These complex carbs and fibres ensure a slower digestion process and a gradual release of energy, helping to stabilise blood sugar levels and prevent the spikes and crashes associated with ultra-processed foods.”

 Regular Exercise to Boost Energy: “Regular physical activity can significantly boost your energy levels and improve mental clarity. Activities like brisk walking, cycling, or yoga increase your heart rate, enhancing blood flow to the brain and muscles. This not only improves your physical health but also enhances mood and mental focus. Imagine your exercise routine as a daily ‘energy appointment’. It doesn’t have to be a marathon; even 30 minutes of activity like a brisk walk in the park or a quick yoga session at home can do wonders.”

 Use Caffeine Strategically: “Caffeine, when used strategically, can be an effective tool to enhance alertness and concentration. Think of caffeine as your personal assistant for the brain – it’s there to give you a boost when you need it. Controlling your caffeine intake, through a high-quality supplement, can offer a more balanced energy boost compared to the fleeting lift provided by sugary drinks. This can be especially useful during work hours or when you need to focus on demanding tasks.”

In response to these findings, Pro Plus® has launched ‘Fizz’, a healthier energy supplement alternative in a convenient effervescent tablet that is designed to be dissolved in water. Pro Plus® Fizz combines natural stimulants, like caffeine and guarana extract, with vitamins B2, B6, and B12, and Ginseng. This blend of ingredients offers a balanced energy boost, supporting mental performance and sustaining energy levels without the downsides of sugar-induced highs and lows.

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