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3 Ways to Avoid the Afternoon Slump

TOUCH Diabetes Support

3 Ways to Avoid the Afternoon Slump

Are you an office worker who relies on copious amount of coffee to get you through the afternoon slump? Maintaining healthy sugar levels is not something that only people with diabetes need to keep a look-out for. Avoiding sugar spikes throughout the day can help working adults overcome the post-lunch slump in the office.

Here are some tips from our nutritionist from TOUCH Diabetes Support on how to stay alert (post-lunch) and minimise your reliance on caffeine and snacks.

  1. Watch your sugar intake throughout the day

    Consuming sweets may provide a sugar-high, which will only lead to a sugar crash that will make you sleepier.

    Sugary drinks usually provide empty calories, contain little nutrients, and are a source of unnecessary sugar. A can of soft drink contains between 4-7 teaspoons of sugar, while kopi from the kopitiam can contain as much as 5 teaspoons of sugar.

    Bear in mind that eight to 11 teaspoons of added sugar a day is about all you should consume.

    Apart from the usual suspects like soft drinks and desserts, there may also be sugar hidden in your favourite hawker food such as carbohydrate heavy dishes like mee siam or chee cheong fun than you realise! Keep in mind that a savoury dish does not mean that it does not have sugar in it.

    Tip: You can add in vegetables and protein in your meals, as these food types would help slow/steady the rise in sugar levels after a meal.

  2. Be selective in stocking up on pantry food

    Office pantry food is usually convenient, and easy to reach for. However, “convenience food” can be high in sodium or sugar levels. If you are the one in charge of stocking up the office pantry, you may want to choose food items like wholegrain snacks like wholemeal crackers, raisins and almonds which contain nutrients and satisfy hunger pangs, but do not add to the food guilt associated with snacking.

  3. Start the day right
    Breakfast is not without reason, the most important meal of the day. A healthy breakfast comprising anything that contains fibre such as wholegrains like oatmeal, cereal and wholemeal bread, and protein source like eggs, peanut butter and yoghurt will enable you to sustain energy throughout the day. In contrast, forgoing breakfast may lead to an energy crash by early afternoon and lead you to overcompensate by consuming more sugar and caffeine in your diet.   

For more healthful tips, check out the TOUCH Diabetes Support Facebook, or speak to us at 6252 2861 on weekdays from 9am – 6pm.