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3 Unexpected Hacks for the Dreaded 3 O'clock Slump

Find yourself drifting off at your desk right in the middle of the afternoon? Or perhaps you get a ravenous urge to down a bag of lollies or a can of soft drink – these are all signs that your blood-sugar levels are out of whack, and your energy is paying the price. Here are 3 unexpected ways to nip this frustrating phenomenon in the bud.

Go for a quick walk

Getting even just a little bit of exercise can combat that dreaded 3 o’clock slump, and it’s all down to a few simple factors. For starters, a burst of sunlight helps to boost your serotonin levels, which may improve mood and energy levels. Take a look at four other reasons some exercise could be just what the doctor ordered:

It’s a distraction: Walking can help distract your mind from your tiredness and sugar cravings by providing a change of scenery and the need to focus on the present moment.

Releases endorphins: Exercising releases endorphins, the feel-good chemicals that can help reduce stress and anxiety, and boost mood and energy.

Improve blood flow: Walking can also improve your circulation, thereby increasing the delivery of oxygen to your brain. This is essential for our whole body’s health, not to mention we can feel lethargic and fatigued without getting our blood flowing properly.

Increase determination: When you make a conscious decision to go for a walk instead of giving in to the desire to nap or snack on junk food for a pick-me-up, you are strengthening your ability to resist temptation in the future.

Sip on some herbal tea

The antioxidants in herbal teas like rooibos, cinnamon and ginger tea play a massive role in combatting those cravings that hit around 3 o’clock, not to mention varieties like green and black tea can ward off fatigue due to their caffeine content. Green tea in particular is known for fighting inflammation and boosting our metabolism, both of which are essential for giving us stable energy levels. Green tea can also help reduce sugar cravings that the mid-afternoon brings. That's because the antioxidants in green tea can help regulate blood-sugar levels and reduce insulin resistance, which can lead to fewer cravings and energy slumps. The caffeine in green tea may also play a role in reducing cravings by suppressing those hormones that have us reaching for the chocolate.

Start your day with a powerful breakfast

Getting a good dose of protein and healthy fats is one of the best ways to keep your energy levels going strong throughout the day. It’s the sugary cereals and white toast that tends to give us a temporary boost, only to crash around 3pm. If you regularly experience the dreaded slump, it’s worth taking a look into your diet – particularly what you’re eating for brekkie. Protein-rich foods like tofu, legumes, nuts and eggs are known to leave us feeling satiated and fuller for longer, along with curbing sugar cravings and balancing our blood-sugar levels to prevent those sugar crashes and subsequent energy slumps. Pair that protein with some healthy fats and you’ve got yourself a powerhouse brekkie! This is because healthy fats also leave us feeling fuller for longer, while helping us absorb essential nutrients like vitamin A, D and K! Win, win! Some easy ways to include healthy fats into your diet are by adding yoghurt, nuts and avocados to your bowl. Here are a few brekkie ideas to get your inspiration flowing:

  • Avocado and egg on toast
  • Oatmeal with coconut, nuts and seeds
  • Omelette
  • Avocado and coconut milk smoothie
  • Curried chickpeas and yoghurt – yep, you can enjoy hearty meals for brekkie too!

Need a little help getting your health goals started? We’re here to help. Join us for the 8-Week Program. We’ll help you change the way you look at food – and that doesn’t mean you have to follow restrictive diets or miss out on your favourite foods; we believe you can still enjoy delicious food without jeopardising your health. With celebrity chef Sarah Glover on our panel of experts, you’ll have an array of fun recipes at your fingertips, along with our own exclusive armoury of simple, tasty and healthy recipes for everything from daily meals to impressive entertaining. We know it can be hard to stick to your health goals – especially when you’re trying to manage it alone. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

  1. 8 weeks of meal plans and shopping lists.
  2. 90+ member-only recipes.
  3. Community forums to share your journey.
  4. Support and guidance from the I Quit Sugar team.
  5. Exclusive content from our panel of experts.

So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to join. We’d love to help you get started on your health journey. Sign up HERE today!


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