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 decades, melasma treatment began and ended with a tube of cream. The typical first treatment for those stubborn brown-grey patches on the forehead, upper lip and cheeks that are typically caused by sun exposure, hormones or pregnancy was once hydroquinone, retinoid and steroid combinations.

Patients would put some cream on for months, and get some improvement, and then when they stopped, the pigmentation would reappear. Today, these creams have still got a role but dermatology has come a long way and now, patients have so much more to work with, acting on the melasma from different angles at the same time.

The New Generation Of Topical Ingredients

There are more choices available within the realm of creams. Gentler brightening agents like thiamidol and 2-MNG have been developed to do the same job as hydroquinone, but they do it in a different way in the body.

Initial studies indicate that these ingredients can be as effective as older favourites, irritating less than older ingredients that are already doing their job of irritating sensitive skin prone to developing melasma in the first place.

Another compound, malassezin, has shown promising early results in that it has been found to inhibit the process of pigment production itself. Due to the chronic and relapsing nature of melasma, dermatologists are more inclined to use these less aggressive, but more tolerated long term maintenance treatments as opposed to short term treatments alone.

Also read: Secret To Glowing Skin: How Face Acids Can Revolutionize Your Skincare Routine

Laser & Light-Based Therapies

The most obvious change in how the skin is treated for melasma is the way of lasers and light-based treatments. A side advantage of the low-fluence picosecond lasers is that they break up excess pigment with very short, gentle energy pulses, meaning that there's less skin damage as a side effect, which is a drawback of older, more aggressive laser settings.

Fractional lasers are now also employed in conjunction with topical treatments to enhance drug delivery into the skin, essentially combining the two treatments. They are regarded as non-invasive technologies since they do not involve any incisions or extended downtime and most patients are able to return to their pre surgery routine within a day or two.

Newer-Generation Peels

Chemical Peels are also available in a re-optimized formulation for the skin that tends to melasma. Newer types of combination peels use lesser amounts of various active ingredients and less of a single strong acid, reducing the chances for additional pigmentation, which is a common worry in dark skin tones.

They are now more frequently prescribed with topicals and lasers as part of a multi-pronged approach, rather than as a treatment on their own, as they are done in a series of milder sessions.

Also read: Scientists Find Rare Contagious Skin Cancer In Fish From US, Canada: Should Humans Worry?

Microneedling & Regenerative Approaches Are The Two Options To Consider

The technology of microneedling has also come a long way. This once again basic but now formulated with serums and even exosome-based formulations is an area that calms inflammation and helps to regulate the pigments of the skin as it recovers.

This "angle" is called "regenerative" because newer treatments aren't just intended to lighten or fade existing skin melanin, but seek to address the skin's environment that is causing melasma to reappear.

Both Oral & Systemic Options Are Available

Non-invasive is more than just procedures performed in the clinic. In recent years, low doses of tranexamic acid taken orally under medical supervision has been added to the melasma tool box.

It is internally active, in that it slows blood flow in the blood vessels, which is now known to help trigger the production of pigment in the skin, and is therefore a valuable addition to the treatment of melasma, particularly when other topical treatments are not effective.

Also read: Could Skin Changes Signal More Than Just Pregnancy Glow? Expert Shares What Every Mom-to-Be Needs To Know

Why Combination Care Is the New Standard?

There's one thing that sets the tone for the ever-changing landscape of melasma treatment: there's no single answer. It is now known that melasma is a real multi-faceted skin problem that is influenced by multiple factors such as genetics, hormones, sun exposure, heat and inflammation.

Many dermatologists prefer to use a multi-layered approach to skin care for treatment, such as a topical therapy, an in-office procedure and, if applicable, oral skin care therapy, depending on the skin type and pigmentation of the patient. That's not only for quicker results, it also helps to reduce the likelihood of the skin darkening more after treatment, which is more common in patients with darker skin tones.

Today, instead of a one-and-done, dermatologists are more apt to craft a gradual approach that involves calming active pigmentation, then moving to a maintenance regimen that is lighter to avoid pigment re-flash.

“As it is a multi-factorial disease, using any one modality is always going to be limited and a multi-modal approach that combines topical, procedural and sometimes systemic treatment, is what is helping us achieve more lasting results and reduced relapse rates,” says Dr. Ajay Rana.

What Hasn't Changed

Despite such innovation, one thing is true: sun protection is a must. If they're going to hold up, it's going to be because of the broad-spectrum sunscreen and the consistent application of it, along with physical protection such as sun hats.

If not, the most sophisticated of the procedures will eventually be replaced by renewed pigmentation.

Patient Advisory: Key Points To Consider

Although it's a challenging condition to treat, melasma is not a quick fix. However, today there are more ways for patients to visibly improve, and even more of them are not invasive, and have less side effects than five years ago.

If you've used a cream before and stopped using it, it might be worth talking to a dermatologist again; the treatment options are quite different now.

Fatty liver and liver damage are not identical. While fatty liver refers to a buildup of excess fat inside the liver cells, liver damage describes harm caused to the liver due to inflammation, scarring, toxins, infections, or any long-term disease.

What Is Fatty Liver?

The liver turns fatty, when the body stores too much fat in the liver. This can be caused due to obesity, insulin resistance, type 2 diabetes, high cholesterol- referred to as MASLD (Metabolic dysfunction associated Liver Disease). High consumption of alcohol or chronic hepatitis infection can also lead to fatty liver.

In many cases, fatty liver causes no obvious symptoms, especially in the early stages. Some people may feel tired or notice discomfort in the upper right side of the abdomen, but many often know about it incidentally- either during blood tests or through an ultrasound scan.

What Is Liver Damage?

Liver damage, on the other hand, can range from mild irritation to severe and permanent injury. The damage may be caused by viral hepatitis, alcohol misuse, certain types of medicines, autoimmune diseases, inherited conditions, or fatty liver that has turned serious.

Liver damage may be referred to inflammation, liver-cell injury, fibrosis, cirrhosis, or a reduction in the function of the liver. In short, fatty liver is one condition, while liver damage points to a wider range of liver diseases.

Also read: Healthcare In India No Longer A Privilege, Becoming A Right: PM Modi

How Are They Related?

The relationship between the two is important. Fatty liver does not always mean that the liver is badly damaged. Certain people have a simple fatty liver, where fat is present but there are little or no inflammation or scarring in the liver. This stage often improve with weight loss, a healthy diet, exercise, and a reduction in alcohol intake, if alcohol is a factor. However, in some people, fatty liver can progress.

When this fat buildup causes liver swelling and cell damage, it is called MASH (Metabolic Dysfunction-Associated Steatohepatitis) which can lead to an injury and the formation of scar tissue in the liver. Over a period of time, this can progress to fibrosis and, in advanced cases, cirrhosis. At this stage, the liver is damaged and may not be in a position to function properly.

Symptoms and Warning Signs

Symptoms also differ. Early fatty liver is often silent. More serious liver damage may cause jaundice, swelling in the legs or abdomen, easy bruising, severe fatigue, confusion, itching, or dark urine. These symptoms suggest the liver is under undue stress and needs proper medical management.

Also read: Novo Nordisk Sues Eli Lilly Over Weight-Loss Drug Ads: Should GLP-1 Users Be Concerned?

Diagnosis

Doctors diagnose these conditions by taking note of the medical history, getting blood tests done, scans, and sometimes specialized tests or even a liver biopsy. Blood tests will show any signs of liver inflammation or liver dysfunction, whereas scans will reveal the presence of fat or scars on the liver.

Key Takeaway

The key message is this: fatty liver is not always severe liver damage, but it can damage the liver if left ignored. The earlier it is diagnosed, the better is the chance of stopping or reversing the problem. Healthy weight management, regular exercise, balanced nutrition, control of diabetes and cholesterol, and abstinence of alcohol are the important protective steps.

When to Seek Medical Advice

If someone has ongoing fatigue, yellowing of the skin, abdominal swelling, or abnormal liver tests, they consult a doctor at the earliest. Early attention can make a major difference in protecting long-term liver health.

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The process of becoming parents is one of hopes, anxieties, and numerous waits for many couples. Infertility does not only refer to a medical problem but is a psychological and sociological problem that can influence relationships, confidence, and overall psychological state of an individual. The World Health Organization states that about one out of six individuals experience infertility at some point in life.

Infertility Needs Couple-Based Evaluation

Infertility cannot be considered a problem for women only from the perspective of obstetrics and gynaecology. Infertility problems in women can be associated with ovulatory disorders, PCOS, endometriosis, blocked fallopian tubes, fibroids, decreased ovarian reserve, or declining quality of eggs due to the advanced age of the woman.

In men, infertility may relate to low sperm count, impaired sperm mobility or morphology. Correct diagnosis is the key point of developing the appropriate treatment program.

Also read: 'You Are Just Tired': When Postpartum Depression Goes Unnoticed At Home

IVF: A Scientific Pathway to Parenthood

With the emergence of in-vitro fertilization, known as IVF, people can now have children even if they do not possess the ability to conceive through natural means.

This technique is achieved through stimulation of ovaries, egg collection, fertilizing collected eggs using sperm in laboratory conditions, and implantation of a healthy embryo into the womb. Nonetheless, this method is not a simple one-time process but rather a medically guided journey. Every treatment is based on individual factors of the woman.

Embryology: The Silent Backbone of IVF

Embryology in the modern age has revolutionized the results of IVF procedures. Embryo selection can be done through procedures like ICSI, blastocyst culture, grading of embryos, cryopreservation and, in some cases, genetic screening to select healthier embryos.

ICSI is especially helpful in the case of male infertility, in which a single sperm is introduced into an egg.

Also read: Miles Apart, But Planning A Family Together: The Fertility Reality Of Long-Distance Marriages In India

Safer Pregnancy, Not Just Positive Pregnancy

The purpose of IVF is not just conception but the creation of a successful and safe pregnancy. In the past, many embryos were used to increase the chances of conception, but that caused complications with either twins or triplets. But now, because of better screening, fewer embryos can be transferred where appropriate, thus decreasing pregnancy risk. According to CDC figures, 37.5% of ART cycles ended in live-birth delivery.

The advances in IVF and embryology have revolutionized fertility treatments into an arena of hope and possibilities. With proper counselling, couples can embark upon their fertility journey with certainty. Being parents was once the dream of many people; however, with the advancements in the scientific field, science is now enabling many couples to fulfill this dream.

By Dr. Nisha Mangal, Senior Consultant - Obstetrics & Gynaecology, Cocoon Hospital, Jaipur