The 3pm reach for the chocolate bar afternoon slump and how this can be affecting your health...

I would say that 80% of my clients primarily female will come to me fatigued, exhausted and running on empty. When I talk through their diet with them it usually sounds pretty healthy right up until 3pm where there is some form of sugar hit whether it be from a chocolate bar, soft drink, pack of lollies, sweet biscuit or a piece of fruit. Generally our bodies have been running all day, we haven’t eaten since lunch and we need a quick burst of energy to get us through the afternoon school pick up, homework, gym and dinner prep. However, it is this little “grab the chocolate bar” habit that can get our bodies into trouble in the long run.This need for an afternoon sugar hit is and indication that there may be some form of disordered blood glucose balance.

Symptoms of glucose imbalance may include fatigue, energy highs mixed with an energy low, poor concentration, poor memory, foggy head (to all the ladies reading this a foggy head can also be due to hormonal imbalances especially in menopause) feeling irritable and snappy and of course sugar cravings at other times of the day.

Every time we ingest a simple sugar in any form our pancreas has to secrete insulin (a hormone) to unlock our cells and let the simple sugar in. Because the insulin and simple sugars trigger the cell so quickly to let it in we then see a drop in blood sugar. This drop then leads to our body needing more energy (again in the form of carbohydrate) and we reach for another handful of lollies for a quick pick me up and the pattern repeats itself leading to what I would call an addiction. If we consistently do this to our bodies it can lead to nasty conditions such as insulin resistance, diabetes, reactive hypoglycaemia and obesity.

The goal is to learn how to balance your blood sugars so that you don’t reach for that sugar hit in the afternoon. To do so this needs to begin first thing in the morning by making sure:

1) That you are eating breakfast.

2) That your breakfast contains a quality protein, good fat source and a small serve of complex carbohydrate.

Many clients will have a “healthy” breakfast of fruit salad or cereal and milk. This is not sustaining and this will spike your blood sugar levels setting your body up for failure for the entire day. Even the green smoothie craze will set you up for failure if this is what you are having for breakfast – they are extremely healthy yes I agree, BUT it is all simple carbohydrate, no protein, no good fats.

Personally, I believe the best breakfast you can have is 2 organic poached eggs with a side of rocket (a bitter leaf to aid digestion), ½ diced avocado (full of appetite sustaining essential fatty acids), 1 small diced tomato (a huge antioxidant hit) with a drizzle of olive oil, a squeeze of lemon juice and some cracked salt and pepper. If this isn’t filling enough you can add 1 medium slice of 100% rye bread (check that there is no wheat flour added – wheat is highly inflammatory).

To learn more about your blood sugar, get your blood glucose tested, have a thorough diet assessment and get more food ideas call Eyre Naturopath and make an appointment – 0422 259 754.

Always in good health,

Tess

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