Nutrition scientist, Joanna McMillan-Price, says that what, how and when you eat along with small changes in physical activity can make a dramatic difference to your energy levels.

Breakfast kick-starts your metabolism, providing fuel for your brain throughout the morning. Eating breakfast improves your concentration, memory and performance, and helps to avoid that 'mid morning slump'. Joanna suggested a good carbohydrate and protein combination without too much fat, which can slow you down. Options include muesli or porridge with low fat milk, eggs and wholegrain toast and of course, fruit. If you're in a hurry, simply put some peanut butter on toast and you'll get protein, carbohydrate and some healthy fat all rolled into one.

Drink plenty of water

Most people don't drink enough water. If you're dehydrated your brain can't work effectively and you'll feel tired and sluggish. Joanna's tip is to keep a 1 litre jug of water in the fridge or on your desk at the office, and aim to have finished the whole jug by the end of the day.

Eat little and often

Another tip for avoiding that mid morning or mid afternoon slump in energy is to eat little and often throughout the course of the day. Eating huge quantities at a time overloads the system and directs blood to your gut and away from the rest of the body, leaving you feeling lethargic. Choose small, regular meals instead, never leaving long periods between meals. Also slow down while you are eating. This will help you to eat less and gives your digestive system time to react.

Increase physical activity

Although you might feel absolutely exhausted by the end of the day, in fact you're mentally exhausted and not physically exhausted. If you can build little amounts of activity into your day you'll feel a whole lot better. Activity gets the blood pumping, delivering nutrients and oxygen to the brain and to tissues and muscles around the body.

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