Tips to avoid the mid-morning slump

Do you often feel tired, fatigued or lacking in energy around 11am? Does this affect your work? This is not usual. 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 are 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.

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 may help 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 may help or getting expert advice on better quality sleep might 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 may 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 tide you over until lunchtime.

Nutritionist Resource is not responsible for the articles published by members. The views expressed are those of the member who wrote the article.

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Glasgow, Lanarkshire, G52 2SE
Written by Marie Jarvis, Nutritional Therapist and Health Coach, BSc, DipION
Glasgow, Lanarkshire, G52 2SE

Marie Jarvis is a Nutritional Therapist in the Glasgow area. She attained a Diploma in Nutritional Therapy at at the Institute for Optimum Nutrition, and is registered with BANT and CNHC.

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