The mid-morning and mid-afternoon "limbo" times are when people at work are susceptible to inevitable slumps. Inevitable, that is, unless you eat properly and sustainably! Mid-Afternoon is a time when most of us feel at our lowest because after eating lunch we feel tired from digestion and home time is just within reach, but not quite! Below are a few pointers to help you avoid the morning and afternoon energy crash.

Afternoon DO's!

STAY HYDRATED: A key to staying alert and on form is to increase your fluid intake. However, by fluid we mean water - not soft drinks, tea or coffee as these have a dehydrating effect on the body, making that sluggish feeling even worse. The daily recommended amount of water varies, but it is generally accepted that 2 litres per day is a good amount to maintain healthy body and brain functioning. Indeed, the brain is comprised of 75% water, so when you're dehydrated, your brain will start giving warning signals, such as dizziness, tiredness and lack of concentration. By this time it is too late and you are already dehydrated, so try not to wait until you're thirsty before you drink. This rule should be observed especially if you're past middle age. Research has been done into kidney functioning and it revealed that the older we get, the less our kidneys send us effective thirst signals, making the older generations more susceptible to dehydration.

VITAMINS: Choose your morning vitamin supplements for their energy giving qualities, as this will help later on in the day. B Vitamins have an energizing effect on the body and they also aid in the production of neurotransmitters in the brain, making its functioning much more clear and effective. B Complex can also promote memory skills and it helps guard cells from oxidation – therefore acting as a type of antioxidant. To get the very best out of your supplements, it's a good idea to divide the dosage into two and take them twice a day, with meals as this will spread out their activity throughout the day. If you're not a fan of taking tablets, a good source of B Vitamins are nuts and these make an excellent snack at any time of the day.

POTASSIUM & MAGNESIUM: These two minerals are essential to good concentration at work, as potassium aids in brain and nerve functioning, and magnesium helps concentration and stabilises the rhythm of the heart. Watermelon, kiwi fruit and strawberries are all excellent sources of both of these minerals and can easily be incorporated into a fruit salad with other mineral rich fruits. Bananas are also a great source of potassium.

COMPETITION: Especially in the afternoons, our energy slumps are caused by a drop in testosterone (in both men and women), therefore it is a good idea to raise it with a good dosage of competition. Take the time to compete with yourself or a colleague by doing a crossword, a game of sudoku, or race to the watercooler! Why not? It'll help raise your energy levels.

Afternoon DON'TS!

DON'T FORGET 2.15PM! According to research conducted by the Typhoo tea company, 2.15pm is the time when most people have the least energy, however everyone is individual and this may vary also according to the time you have lunch. At your next opportunity, take note of the time when you feel your energy starting to flag and the next day, eat something healthy and sustaining half an hour before this time arrives.

COFFEE IN MORNINGS: Coffee is known to dehydrate and it is a diuretic, so it would be unwise to drink it in the mornings when keeping a good level of concentration is paramount. Caffeine plays about our brain's effective functioning and can cause or worsen attention problems, but it can provide a good little energy boost which is why it is actually a good idea to drink a cup in the afternoons. Studies show that coffee's energy boosting qualities work best if you limit your intake to just one serving per day, and saving that quota for the afternoon makes the most sense as it will work well as a "pick-me-up" during the hardest part of the day. Also, if you choose a milky option you will be taking in magnesium from the milk, which is an excellent concentration booster. It must be noted that constant, high caffeine intake can cause adrenal fatigue – as it raises our levels of adrenaline greatly then lets it drop shortly afterwards. Worryingly this can lead to chronic fatigue, so it's a good idea to stick to a reduced amount for maximum effect.

SIMPLE CARBS : You can help with later energy slumps hugely by fortifying your main meals with more quality forms of carbohydrates that will give you more energy in the first place. By eating "simple carbs" in the form of white rice, pasta, bread, cakes and pastries, we're inviting an energy slump as these fill us with quick-releasing energy which cannot be sustained for long. Switch to wholegrain foods and complex carbs for a better source of energy that endures much longer.

TOO LITTLE PROTEIN: Protein is essential for creating the hormone serotonin, which is a mood and appetite regulator, and too often our diets lack the proper amount of protein to create it. Also, by taking in too many simple carbohydrates, we raise the levels of serotonin to such a high level that they crash within hours. Thus, it's important to incorporate a good amount of fish, eggs, meat, dairy produce into your meals to avoid this serotonin slump.

Afternoon snack IDEAS

Here are some great snack ideas to keep your energy levels up and your good mood intact.

FRUIT for its antioxidant qualities and vitamin content. Choose from fresh, dried, tinned or frozen or, mix it up and make a fresh fruit salad. Think of incorporating a wide range of fruits for variety and to ensure you intake a good "spectrum" of vitamins. Try some of the following: apples, cherries, watermelon, canteloupe, kiwi, nectarines, peaches, pears, plums, apricots, bananas raisins, currants, sultanas, raspberries, blackberries, strawberries,

NUTS & SEEDS are an excellent source of omega-3 fatty acids, which help brain activity, and B Vitamins. A "trail mix" of nuts, seeds and dried fruit is a really delicious nutrient rich snack, great for eating during the morning or afternoon. For nuts, choose from from hazelnuts, pecan nuts, walnuts, pistachios, monkey nuts, cashews, pine nuts or peanuts. For the seeds, some tasty one are pumpkin, sunflower, poppy seeds.

RYE BREAD is a great source of slow-releasing carbohydrates, as is pumpernickel bread, wholegrain granary and seeded batches. Why not top one of these with some sun dried tomatoes, paté, anchovies, oily fish or olives for an ultra-healthy and sustaining snack.