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6 reasons why you feel tired and lethargic at 3pm

Posted on Thursday, October 1, 2020
Written by Jazmyn
Category: Nutrition

What you put inside your body is one of the most important things that impact how much energy you have throughout the day. We have provided you with reasons you may be feeling tired and lethargic during the day and how to prevent the 3pm slump and improve your energy!

Remember this is not an overnight fix, try making these small changes and see how your energy levels improve over the coming weeks. You will be bouncing from Spring to Summer full of beans!

1. Skipping breakfast or eating a low nutrient breakfast.

A healthy breakfast will maintain a constant flow of energy throughout the day, helping to prevent the afternoon slump and sugar cravings! Don’t feel like eating first thing in the morning? That’s okay, breakfast simply means breaking the fast. Some people may not feel like eating until 11 am and that’s fine. It’s just going to make your day a whole lot better if you make sure the first thing you put in your body for the day is nourishing.

Healthy breakfast options include oats, wholemeal toast, eggs, fruit, natural yoghurt, nuts and seeds. 

2. Eat too many high GI carbs (white carbs)

Low GI, or high fibre carbohydrates are slowly digested into your body, which means energy is released slowly over a longer period of time! If you make sure each of your meals and snacks have a good source of fibre, you will feel fuller for longer, have less cravings and more energy.

Low GI carbs include wholegrain breads, oats, chickpeas, lentils, beans, nuts, fruit and veggies.

5. Not getting enough iron

Low iron levels leave you feeling tired and lethargic. Higher iron levels will improve your energy and keep you feeling sharp and switched on. Make sure you have a source of iron in most of your meals throughout the day.

You can find iron in meat, poultry, eggs, tofu and spinach.

4. Not getting enough Vitamin C

Vitamin C helps your body absorb the iron from foods, so try to include vitamin C with your high iron foods to prevent you from feeling tired and lethargic. Vitmain C also strengthens your immune system and we all probably know that lethargic feeling when our immune system is low.

You can find vitamin C in sweet potato, capsicum, broccoli, kiwi fruit, berries and citrus.

6. Drinking too much soft drink and juice

Soft drink and juice are extremely high in sugar. Sugar is digested quickly into your body which means, you get a quick rush of energy, followed by a quick slump. This will also make you crave more sugary foods and drinks! Swap soft drink for sparkling water.

Try out our fruit-infused sparkling water options instead

7. Not drinking enough water.

A huge 80% of Australian’s are dehydrated. Dehydration is a major cause of fatigue, headaches, mood swings, dizziness and many other issues. It’s an easy fix – drink more water! Make sure you are constantly sipping on water throughout the day to avoid dehydration.

Aim for 2L per day. Keep a drink bottle on you everywhere you go!

Check out this week’s healthy recipe that can be whipped up in the flash of time and fuel your body full of long lasting energy.

Chicken Pita Pockets

Serves: 4 Time: 25mins Cost: $13.50 approx. ($3.38/serve)

Ingredients:

  • 500g chicken breast or thigh
  • 1/2 lemon
  • 2 garlic cloves
  • 1 tsp dried Italian herbs or oregano
  • 4 wholemeal pita pockets
  • 1/2 cucumber
  • 2 tomatoes
  • 1/2 red onion
  • 1 cup mint leaves (approx. half a bunch)
  • 2 cups spinach
  • 1/4 cup Greek yoghurt
  • extra virgin olive oil
  • salt & pepper

Method:

  • Prep: chop tomatoes and cucumber into small cubes. Finely slice red onion and mint. Crush garlic, juice half of a lemon. Slice chicken into bite sized strips.
  • Place chicken in a big bowl, add a drizzle of olive oil, garlic, dried herbs, half of the lemon juice and a pinch of salt & pepper. Put aside.
  • Place tomatoes, cucumber, red onion, mint, olive oil and a pinch of salt & pepper in a bowl and mix together. Put aside for serving.
  • Place Greek yoghurt, the rest of the lemon juice and a pinch of salt & pepper in a small bowl and mix. Put aside for serving.
  • Heat a pan on a medium heat. Add chicken and cook for 8-10mins, stirring regularly.
  • Assemble and Serve!

Download our family healthy eating plan to find a 7-day meal plan full of yummy healthy eating or login to download your personal nutrition plan to help create a healthier eating pattern. This is FREE to all members.

Not a member? Register now for FREE access to outdoor and online fitness classes, live guided meditations, wellness videos, recipes and more!

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4224210/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/

https://www.ncbi.nlm.nih.gov/books/NBK499877/

https://www.waterlogicaustralia.com.au/resources/are-we-drinking-enough-water/

About  Jazmyn