We’ve all experienced the dreaded afternoon slump. You’re halfway through your day, just had lunch, and suddenly, it feels like your brain is wrapped in fog. It becomes harder to focus, and distractions like checking your phone become irresistible. Whether it hits you at 2 p.m. or later in the day, this post-lunch dip is something many struggle with. But could what you’re eating be part of the problem—and the solution?
The afternoon slump is a natural phenomenon, influenced by our circadian rhythms—our internal body clock—which typically make us most sleepy between 1 to 3 p.m. While you can't always avoid this dip, there are ways to manage it by eating the right foods to support your brain. Let’s explore how certain nutrients and dietary choices can keep you sharp, focused, and energised throughout the day.
Carbohydrates: Brain Fuel, But Choose Wisely
Carbohydrates often get a bad rap, but they are the brain's preferred source of energy. More specifically, the brain relies on glucose, which is derived from carbs, to function properly. However, not all carbs are created equal.
Simple carbohydrates, such as white bread, pasta, and sugary snacks, are quickly absorbed by the body, causing a rapid spike in blood sugar followed by a crash. This crash can lead to feelings of sluggishness and brain fog. On the other hand, complex carbohydrates—found in foods like oats, quinoa, lentils, and beans—are digested more slowly, leading to a steady release of glucose. This helps maintain stable energy levels, supporting cognitive function and focus throughout the day. By incorporating complex carbs into your meals alongside protein and healthy fats, you can prevent blood sugar spikes and sustain your mental clarity.
Omega-3 DHA: The Brain's Building Block
One nutrient that stands out for brain health is Omega-3 DHA, an essential fatty acid that plays a crucial role in brain function and vision. DHA makes up about 30% of brain matter and is key to the development and maintenance of neural cells. Brain cells with higher levels of Omega-3 are more effective at communicating with other cells, which can enhance learning and memory.
Unfortunately, DHA is difficult to obtain in sufficient quantities through diet alone, as it's primarily found in oily fish like salmon and mackerel. Our plant-based Omega-3 DHA, sourced from algae, offers a sustainable and scientifically proven alternative. DHA is essential not only for cognitive function but also for optimal eye health, as it supports the retina and overall vision. Including a reliable source of Omega-3 DHA in your daily routine can help boost focus and keep your brain functioning at its best.
B Vitamins: Essential for Energy and Focus
The B vitamins are another group of nutrients that work together to support brain health and energy levels. These vitamins, including B6, B12, and folate (B9), are involved in energy production and are essential for nourishing the brain. Without adequate B vitamins, you may find it harder to concentrate, focus, and get through your day.
B vitamins are found in whole grains, leafy green vegetables, eggs, meat, and fish, so it’s important to include these foods in your meals, especially in the morning. B vitamins are water-soluble and not stored in the body for long, meaning they can be depleted by stress, alcohol, and poor diet. Starting your day with a breakfast rich in B vitamins—like eggs, smoked salmon, and spinach on whole grain toast—can set the stage for better focus and productivity.
Our Focus+ Capsules contain a full B-vitamin complex from natural and plant-based food sources to ensure optimal absorption of these important nutrients.
Amino Acids: The Brain’s Chemical Messengers
Amino acids, the building blocks of protein, play a significant role in brain health. They are essential for synthesising hormones and neurotransmitters, which are responsible for transmitting signals in the brain. For example, tyrosine and phenylalanine are amino acids that have been shown to enhance mood, cognitive function, and focus. These aminos are found in high-protein foods like dairy, eggs, beans, and meats like chicken and beef.
Another amino acid worth highlighting is glycine, which is found in high levels in collagen. Glycine acts as a neurotransmitter and can help regulate blood sugar, reducing the likelihood of post-lunch sluggishness. Including glycine-rich foods in your diet, such as bone broth or collagen peptides, may support improved cognition and a more positive mood. Collagen+ is a great addition to your regime to ensure vital proteins and the addition of this important amino acids.
While the afternoon slump might be inevitable due to natural circadian rhythms, your diet and supplement regime plays a significant role in how severe it feels. By choosing foods rich in complex carbohydrates, B vitamins, Omega-3 DHA, and amino acids, you can give your brain the fuel it needs to stay focused and energised throughout the day. A few small changes to your routine - like opting for complex carbs, making sure you're supplementing high quality omega 3s and ensuring a protein-rich breakfast—can make all the difference in maintaining mental clarity and productivity.
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