Hitting a 3pm fatigue slump after lunch could be a sign that your glucose levels are out of balance, a doctor has warned.
Dr Rangan Chatterjee said lunches lacking in protein or fibre can exacerbate the mid-afternoon dip, intensifying fatigue and brain fog.
But reaching for caffeine or a quick sugar hit to avert the slump isn’t the answer.
Instead, eating protein, such as meat, eggs or fish, to fuel your body followed by a brisk 10 to 20 minute post-lunch walk after eating will help the body regulate glucose levels and prevent the urge to nod off mid-afternoon.
He adds that drinking a glass of water and eating a small handful of nuts will help boost energy as the healthy fats provide a slow‑burning fuel source that helps stabilise energy.
“We’ve normalised feeling exhausted, unfocused and irritable, but these can be early signs that the body is struggling metabolically, and that matters,” Dr Chatterjee, the bestselling author and host of popular health podcast ‘Feel Better, Live More’ said.
“Glucose is one of the most important signals in the body, shaping how we feel day to day, from our energy and mood to our focus and sleep, while also playing a role in long‑term health.
“Prediabetes is far more common than most people realise and often develops silently.
“With 6.3 million people in the UK now living with it, many without knowing, there has never been a more important time to listen to what your body is telling you.”
The 3pm slump is partly caused by our circadian rhythm, but a glucose crash can exacerbate it and prompt us to reach for a quick energy boost.
Dr Chatterjee explains when glucose levels drop sharply, the body sends urgent signals to replenish energy fast, which often jumpstarts cravings for sugary, high-carb foods.
The reason why this slump can make it harder to focus is the brain is an energy hungry organ and glucose is its primary energy source.
When glucose levels dip, the chemical messengers, called neurotransmitters, that carry information between brain cells stop working properly, causing poor focus and low mental energy.
The irony is that giving in to the craving often triggers another spike and dip, keeping you stuck in the cycle, Dr Chatterjee added.
If blood glucose levels remain too high, it can increase the risk of pre-diabetes.
His advice comes as a survey of 2,000 adults carried out by Abbott’s Lingo, a biosensor and app designed to help people better understand their body’s glucose levels, found more than half those who suffer a 3pm slump experience fatigue, while about a third experience low mood and a quarter irritability.
Yet, only 15 per cent made the connection between how they feel and the kind of food they eat. Instead, many blame factors such as stress (38 per cent) or poor sleep (34 per cent).
