Tired of the energy fuel gauge dropping to empty at 3pm? Here are some ways to jump the slump.

Yawn. It's that time of the afternoon and you're fighting to focus. Wherever your habitat - be it the office or home - each of us is prone to entertaining the thought of a 3pm cat nap. Time tip-toes to a halt.

Here's the good news: it need not. Diet, exercise and sleep levels all have sway when it comes to the way you feel post lunch and pre dinner. As naturopath Tracy Wolf points out, afternoon slumps are augmented by poor food choices, such as meals high in salt, sugar and caffeine.

It may also be that you're hitting the carbs with too much fervour, at the cost of protein intake, or that you harbour undetected food intolerances. Adding to that, "Dehydration, stress, lack of sleep and exercise, poor circulation and digestion, and blood sugar imbalances could be reasons," says Wolf.

Naturopath Elizabeth d'Avigdor agrees, noting that caffeine levels in your bloodstream also alter at this time of day: "If you've been drinking coffee, the early morning caffeine hit will have worn off by mid afternoon, leading to a reactive slump."

As a precaution for those with severe '3pm-itis', a medical consultation could be in order. "Blood sugar imbalance can translate to 'insulin resistance'. Alternatively, thyroid may be implicated - if a person is hypothyroid they may be metabolically sluggish in general and would be another trigger for low energy levels in the afternoon," d'Avigdor says.

With triggers out the way, what can you do to prevent energy lows? According to Wolf, the approach is two-fold. Firstly, "Stabilise blood sugar levels so there are no major highs or lows, which in turn will keep energy at a constant." Secondly, ensure proper functioning of the digestive system. "This is where our food is broken down so it can be converted into energy or used for important bodily functions such as building and repairing tissue," says Wolf.

Want a head start? Look at what you eat for lunch. As d'Avigdor suggests, "Even if you just remove the wheat-based sandwich, things improve significantly enough to notice a difference."

12 Easy Tips for Afternoon Oomph

1. Avoid a huge carbohydrate lunch, such as a large bowl of pasta or rice. Instead have protein and vegetables. In winter this could be a chicken or bean vegetable soup, and in summer, a salad with chicken, beans or fish.
2. Reduce the size of your meals so the digestive system does not become overburdened and drain you of energy.
3. Try to eat lighter foods or smaller portions more often.
4. After eating lunch, go for a short walk. Even five minutes will help the digestion process. Leave your desk hourly to assist circulation to the brain and limbs.
5. Snack on high protein healthy choices such as nuts and seeds. Almonds, brazil nuts, pecans, walnuts, sunflower, sesame, and pepitas are all good choices, as is a boiled egg mid-morning, a small tin of tuna, natural yogurt with apple and pear, or a protein drink.
6. Avoid eating sugary snacks or caffeinated drinks mid-morning or as a rescue effort in the afternoon. These will only worsen the slump.
7. At the first sign of fatigue, drink a huge glass of filtered water. We often mistake signals from thirst receptors as hunger. Make sure you are drinking filtered water throughout the day, and in winter try warm water with slices of ginger.
8. Slumps may be due to mild food intolerances. If you suspect this to be the case, try writing a food diary for a week to observe any patterns in your energy which directly relate to your diet.
9. Take the time to chew your food properly to assist digestion. Chewing brings about greater awareness, relaxation, faster satiety and better use of nutrients.
10. If you take a multivitamin or vitamin B complex, try taking it with lunch so you feel the benefits in the afternoon.
11. Put sleep first. Nothing will stop an afternoon slump if you are not sleeping properly or not getting a full seven hour quota per night.
12. Try Blackmores Sugar Balance, which helps reduce cravings for sweet foods that can develop due to dieting or low blood sugar.

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