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Do you have an energy crash in the afternoon?

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By Angela Kerrisk from Activate Fitness 

You know that feeling when you’re sitting at your desk and suddenly fatigue washes over you like a tidal wave - you are crashing fast and ready for an afternoon nap. We have all experienced it! It's most likely a result of a number of things, not just that you’re in need of another cup of coffee.

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There is a natural rhythm or set clock in our bodies, and many people tend to feel a little sleepy in the afternoon. But don't blame it all on your body's internal clock, your body makes you sleepy, but it is your own lifestyle habits that may be causing this energy crash. If you’re not exactly sure of what’s causing this energy slump, pay attention to what time of day it typically occurs.

One reason for that afternoon crash is that you are experiencing a dip in blood sugar, generally a result of your cortisol rising too high in the morning due to external factors such as coffee, a carbohydrate-rich breakfast or a carb-heavy lunch, not getting enough sleep the previous night, or being dehydrated. A combination of these puts you… yup, right around that mid-afternoon crash time.

How can you avoid this?

If you're feeling sluggish in the early afternoon, ask yourself these questions:

Did I eat breakfast?
What did I eat for breakfast? (A cup of coffee doesn't count)
What did I eat for lunch?

Eating smaller balanced, more frequent meals and snacks throughout the day, say every three to four hours, may help minimise the spikes and dips in your blood sugar. Balance these with a mix of the different, important macronutrients; carbs, protein and fat, and note it’s important to include them all throughout the day. This balanced combination will help your blood sugar and energy levels stay steadier after you’ve finished eating. And it should go without saying but eating enough throughout the day will help boost your energy and ability to focus too, so don’t skip meals!

Prioritise sleep. Consistently not sleeping enough can lead to significant sleep deprivation. If you get better sleep at night, you’ll be less tired during the day and less likely to experience an afternoon slump.

Drink plenty of water. If dehydration is a contributing factor to your afternoon fatigue, make it a habit to keep a reusable bottle of water handy and sip from it regularly. If you’re not exercising regularly, you're more likely to experience lower energy levels throughout the day.

Get out at lunchtime for some fresh air and boost your vitamin D. Even if it’s just a walk around the office, movement can help you feel less sleepy.

It’s natural for your energy levels to rise and fall throughout the day. A severe dip though, can throw off your entire day. Pay close attention to what time the slump hits and then consider how your lifestyle may be contributing to it. Typically, a change of diet or a better sleep routine can make all the difference.

If you find that daily fatigue is severely impacting your ability to concentrate, talk to your doctor to rule out any potential underlying causes.

If you would like help to create a more balanced lifestyle and help with nutrition, visit www.activate.ie today and schedule a complimentary nutrition consultation.

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New committee elected at Killarney Active Retirement AGM

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Killarney Active Retirement Association (ARA) had a large turnout for its annual general meeting, which marked a significant changing of the guard for the local organisation.

A special presentation was made to Nancy Hegarty, who is stepping back after serving the organisation for 33 years.

Throughout more than three decades on the committee, she worked to support the group across various roles at national, regional, and local levels.

Patricia Keane also stepped down from her position after completing her term.

The group extended its best wishes to both women for the future, noting that their experience remains a valuable asset to the association.

A new committee was formally elected at the meeting to lead the group forward. Joan O’Sullivan takes over as Chairperson, joined by Teresa Commins as Secretary and Helen Foley as Treasurer, alongside seven committee members who will take on supporting roles.

The group is now on its summer break after another busy season. Killarney Active Retirement Group meets every Friday from September to June annually at the KDYS hall from 2pm to 4pm.

The weekly meetings feature guest speakers, exercises, training sessions, shows, day trips, holidays, and tea dances.

The association welcomes new members, both male and female, to come along, have a cup of tea or coffee, make new friends, and participate at whatever level they feel comfortable with when activities resume in September.

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Book launch: Sister completes late brother’s Shipping Forecast sea kayak challenge

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Book launch: Sister completes late brother’s Shipping Forecast sea kayak challenge

A unique book promotional event will take place in the Beaufort Bar next week, telling the story of a sister who took to the sea to complete her late brother’s extraordinary adventure.

Katie Carr will speak at the Beaufort venue on Tuesday, June 23 at 7:30pm to launch her most recent book, Thundery at Times. The book follows her journey to honour her brother, Toby, who passed away in the middle of his challenge to paddle in every sea area of the BBC Shipping Forecast. Despite having never been in a sea kayak before, Katie decided to take over the expedition and finish what he started.

The upcoming talk connects her new perspective with her earlier work, Moderate Becoming Good Later, which she wrote in Toby’s voice as a tribute to his determination. Her latest book looks at the intense physical and emotional challenges of taking on the journey herself.

Six of the famous BBC Shipping Forecast area, Fastnet, Irish Sea, Shannon, Rockall, Malin, and Lund, reach the Irish coast. Five of the book’s chapters are set in Ireland, including a dedicated chapter on Kerry, making her upcoming visit to the county particularly meaningful.

The launch is being highlighted locally by Donal Dowd of Coolcaslagh, the retired Director of Cappanalea OETC, who accompanied Katie on the water during her journey.

“I accompanied Katie on one of her trips while she was completing the Shannon section, which commences in Valentia and stretches up as far north as Connemara in west Galway,” Donal said. “I encourage members of the public to attend what will be an entertaining event, as Katie is a most entertaining speaker, has great slides and video footage, and has a very interesting story to tell.”

The evening will include readings from the book, reflections on the writing and paddling processes, an audience question-and-answer session, and a book signing. Admission is open to all members of the public.

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