Do you always find your energy levels dropping in the afternoon, commonly known as the afternoon slump? Well, you are not alone. But did you know certain food items can help you manage this decline in energy levels. Afternoon slump refers to a period of decreased energy and alertness that typically occurs in the afternoon, usually around 2-3 p.m. It is a common experience for many people and is often associated with feelings of fatigue, drowsiness, difficulty concentrating, and a decline in overall productivity.
Taking to Instagram, dietician Lovneet Batra wrote, “If you are looking to avoid daytime fatigue and boost your energy levels, incorporating the right foods into your diet can make a significant difference”.
Speaking with indianexpress.com, Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist Diet and Nutrition, Nanavati Max Super Speciality Hospital, agreed and said, “Food plays a pivotal role in enhancing our energy levels. Refreshing beverages such as lemon juice, colloquially known as shikhanji, and heetapani complemented with jaggery water, can notably boost vitality. The consumption of date-infused drinks, along with mint water paired with raw mango, also significantly contributes to this cause. Further, the inclusion of buttermilk augmented with ginger and mint provides not just hydration but also a refreshing kick”.
5 foods that can help manage afternoon slump
Below are five food items listed by Batra that may help manage afternoon slump.
1. Bananas are a notable source of vitamin B6, which is involved in converting food into energy. Vitamin B6 helps your body metabolise carbohydrates and fuels energy production. Magnesium is another mineral found in bananas that contributes to energy production.
“It’s also important to note the benefits of bananas. They are a rich source of potassium and are known for their high serotonin levels. Even though the serotonin from bananas doesn’t cross the blood-brain barrier, thereby not directly influencing mood, their consumption can still be beneficial for those with an acidic body constitution. A regular intake of bananas can indeed help alleviate acidity, resulting in enhanced energy levels,” added Sisodia.
Bananas are a notable source of vitamin B6, which is involved in converting food into energy. Vitamin B6 helps your body metabolise carbohydrates and fuels energy production. (Pic source: Pixabay)
2. Quinoa is a complex carbohydrate that contains a good amount of dietary fibre. Complex carbohydrates are broken down slowly by the body, providing a steady and sustained release of energy.
Sisodia concurred and said, “Quinoa is one high-energy grain we often use as a rice substitute. It’s chock-full of protein, fibre and gives a slow but steady energy release. It’s almost like your body’s own little powerhouse, keeping you going all day”.
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Quinoa is a complex carbohydrate that contains a good amount of dietary fibre. Complex carbohydrates are broken down slowly by the body, providing a steady and sustained release of energy. (Pic source: Freepik)
3. Yogurt contains beneficial bacteria called probiotics that support a healthy gut environment and aid in digestion. By promoting efficient digestion and nutrient absorption, probiotics indirectly contribute to maintaining stable energy levels. When choosing yogurt for an energy boost, opt for plain or greek yogurt without added sugars.
“Yoghurt is packed with protein and Vitamin B12 that really help your body’s energy levels. Plus, the good bacteria in it make sure we digest our food well,” shared Sisodia.
4. Chia seeds are an excellent source of prolonged energy thanks to carb content, healthy fats, and filling fibre.
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Sisodia concurred and added, “Tiny chia seeds, sabza as we call them in our falooda, pack a real punch. They’ve got omega-3 and fibre –not just keeping your brain sharp but also releasing energy slowly. So, next time you see them floating in your drink, remember they’re like your ‘mini energy capsules’”.
Chia seeds are an excellent source of prolonged energy thanks to carb content, healthy fats, and filling fibre. (Pic source: Freepik)
5. Steel-cut oats are a whole grain and contain complex carbohydrates and are high in dietary fibre, including both soluble and insoluble fibre. Fibre slows down digestion, providing a more prolonged release of energy and preventing energy crashes.
“Packed with complex carbs, steel-cut oats help you stay energised throughout the day.They are also a good source of iron – a key player in carrying oxygen to our muscles, helping us work more actively. Plus, being rich in fibre, they slowly release energy, making sure we’re powered up, just like our beloved traditional meals do,” concluded Sisodia.
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