Feeling sleepy after eating a big meal or after an early morning is normal. While excessive sleepiness does raise alarm, the key to avoid it to understand what is triggering it.

Our bodies have an internal clock, called the circadian rhythm, that controls when we feel sleepy or awake. According to National Institute of General Medical Sciences (NIGMS), these rhythms include physical and mental changes an organism experiences over 24-hour cycle.

According to John Hopkins Medicine this clock makes us naturally feel a bit sleepy in the early afternoon, usually around 1:00 or 3:00 PM. It's like a built-in dip in our energy levels. Scientists have studied this, and they've found that we're usually most alert in the morning and early evening, with a little dip in between. In some countries, people used to take a short nap in the afternoon to deal with this. It's just a normal part of how our bodies work, but we can learn how to manage it.

Ways You Can Avoid The Afternoon Crash

Everyone gets sleepy in the afternoon sometimes. It's a normal part of life. But you don't have to let it ruin your day. Sometimes, feeling really sleepy during the day can be a sign of a medical problem. If you have a condition like sleep apnea or narcolepsy, or if you take medicine that makes you sleepy, you might feel extra tired in the afternoon. The natural dip in alertness makes it even worse for you. If you're feeling excessively sleepy during the day, it's important to talk to your doctor. They can help you figure out what's going on and find ways to feel more awake and alert. By taking care of your sleep habits, you can make it easier to get through the day without feeling tired all the time. Here are some ways you can avoid the afternoon crash.

Prioritize Sleep

Quality sleep is crucial. Aim for consistent bedtime routines and sufficient hours of rest. Sleep deprivation amplifies afternoon fatigue. A well-rested body manages energy dips more effectively, reducing the severity of the midday slump.

Increase Physical Activity

Even brief movement combats sleepiness. Stand up, stretch, or take a short walk. Physical activity boosts blood flow and oxygen to the brain, enhancing alertness. Regular, light activity throughout the day helps maintain energy levels.

Lighter Lunch Choices

Heavy, carb-loaded lunches divert energy to digestion, inducing sleepiness. Opt for balanced meals with lean protein and vegetables. Lighter meals prevent excessive energy shifts, helping you stay alert and focused in the afternoon.

Caffeine or Hydration

Moderate caffeine intake can temporarily increase alertness. However, avoid excessive amounts, especially later in the day. Hydration is vital; water improves circulation and cognitive function. Choose refreshing drinks to stay hydrated and energized.

Vitamin C Supplementation

Vitamin C's antioxidant properties may reduce fatigue. It combats oxidative stress, a contributor to tiredness. Consider a supplement or vitamin C-rich foods. Remember, individual responses vary, and it's best to consult a healthcare professional.

Shift Mental Focus

When feeling sleepy, change your mental environment. Focus on completed tasks or engage in enjoyable activities. Distraction can redirect your mind, temporarily alleviating the feeling of sleepiness. A brief mental break can provide a needed reset.

Power Naps

Short naps (20-30 minutes) can rejuvenate, but avoid longer naps. They can lead to grogginess. Napping too close to bedtime disrupts nighttime sleep. A brief nap during the early afternoon can restore alertness and improve productivity.

For years, the appendix was brushed off as a useless leftover from human evolution. Many of us grew up believing that it served no real purpose and was better off removed at the first sign of trouble. But science now tells a more interesting story. This small, finger-like pouch attached to the large intestine quietly supports gut health and immunity in ways that were long overlooked.

What exactly is the appendix?

The appendix is a narrow tube connected to the cecum, located in the lower right side of the abdomen. It usually measures between 7 and 10 cm, although its size and position can vary widely from person to person. In some people, it may be just a couple of centimeters long, while in others, it can extend much further. This variation is also why appendicitis pain can sometimes feel confusing or atypical.

Not useless after all

The biggest shift in understanding the appendix came from research into gut bacteria. The appendix appears to act as a safe storage space for beneficial microbes. During bouts of severe diarrhea or intestinal infections, large amounts of gut bacteria are flushed out. The appendix helps reintroduce these good bacteria once the illness passes, helping the digestive system recover faster.

It also plays a role in immunity, especially during early life. The appendix contains lymphoid tissue, which exposes immune cells to substances passing through the gut. This helps the body learn how to respond to harmful invaders while tolerating harmless ones. While humans can survive perfectly well without an appendix, its presence offers subtle support to the immune and digestive systems.

Why appendicitis happens

Despite its benefits, the appendix is still prone to inflammation. Appendicitis is one of the most common abdominal emergencies worldwide. It usually occurs when the appendix gets blocked, often due to hardened stool, infection, or rarely, abnormal growths. Once blocked, bacteria multiply, causing swelling, pain, and infection.

The classic warning sign is pain that starts near the belly button and gradually shifts to the lower right abdomen. This may be accompanied by fever, nausea, vomiting, and loss of appetite. Ignoring these symptoms can be dangerous. If left untreated, the appendix can rupture, leading to serious and potentially life-threatening complications.

Busting Common Myths

There are many myths surrounding the appendix. One of the most common is that fruit seeds or spicy food cause appendicitis. There is no evidence to support this. Another misconception is that appendicitis can settle on its own. While pain may temporarily reduce, the underlying inflammation usually worsens.

Many people also worry that removing the appendix will harm digestion or require lifelong dietary restrictions. In reality, most people return to normal eating habits and daily routines after recovery, with no long-term health issues.

How appendicitis is treated

Surgery remains the most reliable treatment for appendicitis. Today, minimally invasive techniques such as laparoscopic or robotic surgery are widely used. These involve small incisions, less pain, quicker recovery, and shorter hospital stays. In complicated cases, open surgery may still be required.

In selected cases of mild, uncomplicated appendicitis, antibiotics may be used initially. However, studies show that while symptoms may improve, there is a higher chance of recurrence within months. For this reason, surgery continues to be the definitive, long-term solution for most patients.

Recovery after appendix removal is usually smooth. Many patients are able to walk the same day and return home within a day or two. Light meals are recommended initially, and heavy lifting is avoided for a few weeks. Long-term lifestyle changes are rarely needed, and most people forget about the surgery entirely once healed.

Delhi's air quality remained in "very poor" category, and the AQI stood at 342 at 8am, as per the Central Pollution Control Board. The 24-hour average AQI was logged at 412 under the "severe" category on Tuesday evening when Delhi's quality peaked to record the fourth severe air day in the month of December. With the air quality levels remaining continuously in the "very poor" category, Delhi's Chief Minister Rekha Gupta held a pollution review meet.

What Was Discussed In The Pollution Review Meet By Rekha Gupta?

A review meeting was held to discuss the rising air pollution levels in Delhi on Monday at the Delhi Secretariat. The meeting was attended by the officials from various departments, which also included the Public Works Department (PWD), Transport, Delhi Pollution Control Committee (DPCC), Environment, and others.

Post meeting, Delhi Environment Minister Manjinder Singh Sirsa said that the CM sought responses from multiple departments to discuss various aspects of pollution in the national capital. Sirsa also confirmed that a follow-up meeting will be scheduled on Thursday to continue the discussions on various steps that should be taken to bring down the levels of Delhi's AQI.

Rely On Public Transport - As A Solution To Delhi Pollution

On Sunday, a day before the meeting was held, Delhi's CM spoke on relying on public transport as a solution to Delhi's pollution. She said that the government aims to make the metro network "so comprehensive that people do not need to rely on private vehicles even for last-mile connectivity”.

Also Read: Delhi Is a Gas Chamber Where Nothing Comes In or Goes Out, Says Expert; Neighboring States Not to Blame for AQI

Delhi's Pollution Is Now A Public Health Risk

An analysis by the Global Burden of Disease (GBD) 2023 found that air pollution is city's single largest health risk. The deaths rose from 15,786 in 2018 to 17,188 in 2023.

Another study published in Scientific Reports, a five-year study titled Respiratory Deposition of Particulate Matter in Delhi: A Five-Year Assessment of Exposure Patterns and Health Risks tracked how particulate matter settles inside the respiratory system and found that men's exposure can be up to 1.4 times higher, especially while walking or commuting. The study noted that men on average spend more time outdoors while working, commuting, or walking in traffic-heavy areas. This leads to an increase in exposure.

A different study published in Frontiers in Public Health, explored the data of 2,96,078 women and girls between the age of 16 to 55 years in Taiwan and correlated it with the long-term air pollution data between 2000 and 2013. None of these women had any history of dysmenorrhea before the survey had began.

Read: Is Delhi's Toxic Air Making Your Period Cramps More Painful? Here's What Study Says

Furthermore, a study published in Nature Communication notes that after four hours of exposure to particulate matter, it was found that people's ability to perform routine tasks and interpret emotions were highly impacted.

If Delhi is able to cut its local pollution by 50 per cent, the pollution too could drop by 50 per cent. The emission should happen across the airshed. However, the focus should be for a long-term action on the source of emission and not short-term optics like cloud seeding, smog towers, water sprinkling or air purifiers.

In fact, as per a study published in Sustainability (MDPI), an open access journal, which mapped Delhi's air quality between 1990 to 2022 and found that transports emit around 10 to 30% of pollution, whereas agricultural residue burning, which is a seasonal source of pollution leads to less than 3% of pollution, whereas firecrackers, another seasonal source, leads to less than 1% of pollution.

Do you feel an awful soar in your throat? Have you noticed that anyone you speak to are also complaining of the same symptoms? All of them, and you, seem tired, have a sore throat and no energy for days and weeks to follow. This might be what people are called "mystery disease" or the "mystery throat virus". However, this is actually the adenovirus.

Most patients with bad throat, explain experts have adenovirus, which is a common virus that spreads throughout the year. However, unlike the flu and COVID, which now have their own prescribed medicines, adenovirus has none.

Read: This Mysterious New Virus Could Spread Faster Than Covid-19 And Flu

What Exactly Is Adenovirus?

Adenovirus is a virus that has more than 60 different strains, which is why it is able to cause a variety of symptoms. Adenovirus refers to a group of common viruses that usually trigger cold- or flu-like illness. It spreads easily because it is far more resilient than many other viruses. Ordinary soap, water, and standard disinfectants do not reliably destroy it, allowing it to persist in the environment. As a result, infections often cluster in places where people spend time close together, such as daycares and military barracks. The virus spreads through the respiratory tract, can be shed in stool, and can survive for some time on contaminated surfaces, according to the CDC.

The reason for its spread right now is due to the surge of flu cases in the southern hemisphere which has influenced the outbreaks in the northern hemisphere. Another reason is the lower flu vaccinate rates, which has now made a large number of population more vulnerable to infections, overall, including adenovirus.

What are The Symptoms Of Adenovirus And What Makes It Very Contagious?

While a lot of the symptoms mimics of those in flu or COVID, including shortness of breath, a sore throat and or a runny nose. However, there are certain unique symptoms of adenovirus that include:

• Diarrhea
• Pink Eye or conjunctivitis
• Ear infection or otitis media
• Swollen lymph nodes
• Pneumonia
• Stomach pain
• Nausea
• Vomiting

Other rare symptoms could also include impact on your bladder or nervous system. As viruses in your bladder can also cause urinary tract infections, and the same virus in your nervous system can cause condition that can affect your brain. These conditions also include encephalitis and meningitis.

Read: Unique Symptoms Of Mysterious Adenovirus And How Long Infection Now Last

What makes this virus unique is that it can spread through easily. Adenovirus is highly contagious. It can spread from one person to another through shaking hands, kissing, or even hugging. The virus could also spread through sneezing, coughing, and if by any other means respiratory droplets transfers to other person in air. It can also spread by touching contaminated surface, and you can get the virus by touching your eyes, nose, or mouths if you do not wash your hands.

The virus can also spread through stool of an infected person. For instance, you can be infected while changing your baby's diaper. It can also spread through unchlorinated water, and a person can be infected with the virus if he or she swims in a pool without adequate chlorine.

Adenoviruses are resistant to many common disinfectants. Therefore, they can remain infectious on surfaces for a long time.

When Should You See A Doctor?

If you are generally healthy, and feel a little down, but do not have shortness of breathe or a high fever, you are safe to go, with supportive care at home. However, pay close attention to those who are already on medical attention, or those who are immunocompromised, or are infants.

If you are sick, have a high fever, and experiencing shortness of breath, it is best to consult your doctor. However, do not show up to your doctor's office, call first.