Three Tips to Help Prevent the Classic 3pm Crash

naturopathic medicine Nov 06, 2023

Do you get tired in the middle of the afternoon? You're not alone! We hear this complaint often in clinic, and there are a few reasons for this energy crash. Our Naturopathic Doctors have shared their go-to tips for preventing those PM crashes to keep you energized into the evening! 

Tip #1: Pay attention to protein. Protein is the key to sustainable energy. As the most commonly underfuelled macronutrient (macro = nutrient we need a lot of), this is a great starting point. One of our favourite strategies is called "front-loading" protein, meaning that you focus on having higher protein meals at the front part of the day, aka breakfast and lunch. This sets you up well to meet your protein requirements, and takes the pressure off of having a big, high protein supper. 

Tip #2: Stay hydrated. Better hydration = better nutrient and oxygen delivery throughout the body, which helps with energy production. Do you know how much water you should drink per day? We typically recommend 2 litres, but we calculate your specific needs in our 1:1 naturopathic visits. We also often recommend using electrolytes to help replenish vital minerals and hydrate more effectively

Tip #3: Supplement adaptogens. Adaptogens are herbs that help our bodies adapt to physical and/or mental stressors. They are called adaptogens because they help the body adapt to stress in the way that it needs, that could look like energizing if we are low energy, or calming down the sympathetic nervous system (fight or flight, overwhelm). Our favourite adaptogenic herb is called Rhodiola rosea.


Want to learn more? We created a downloadable guide to Preventing the 3pm Crash that is available FREE for download on our website. Formulated by our naturopathic doctors, we dive into how to implement these tips, get protein-rich recipes, find out our favourite herbal supplement for energy support, and more!

Download Our Guide to Prevent Afternoon Crashes HERE

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