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Rachel V Thomas

That 3 PM Energy Crash May Be More Than Work Stress: Are You Missing Key Nutrients?

It’s 3 pm. Are you feeling the familiar feeling of slow down with heavy eyelids, fading concentration and a sudden urge for coffee? While you may blame a busy schedule, long screen time or poor sleep for the <span>afternoon slump</span>, your <span>nutrition</span> levels may also play a role in how well you sustain your energy, experts said.

With increasing <span>work stress</span> and responsibilities, your body requires a steady supply of nutrients for energy production, brain support and normal body functioning. However, afternoon tiredness is not always a sign of nutrient deficiency. Sleep quality, stress, physical activity, <span>hydration</span> and even the natural dip in alertness that occurs during the day can influence energy levels.

Yet, nutrition can affect how well you sustain your energy through the day.

<h2>Could Your Lunch Be Making You Tired?</h2>

Speaking to <strong><em>HealthandMe</em></strong>, Meenakshi Aggarwal, Clinical Dietician, MAIINS, Marengo Asia Hospitals, Gurugram, said that a lunch built largely around refined carbohydrates or sugary foods, with little protein or fibre, may leave you feeling hungry again sooner.

“Choosing whole grains, pulses, vegetables, curd, eggs or other protein-rich foods can make a meal more balanced and support steadier energy,” she said.

Before reaching for another cup of coffee, look at your plate. Iron deserves special attention. It is essential for hemoglobin formation and oxygen transport, as well as normal cellular energy metabolism. Research has found that people with iron deficiency can experience fatigue even without anemia.

“Iron is needed to make hemoglobin, the protein that carries oxygen around the blood. Fatigue, weakness, poor concentration, and reduced stamina are all symptoms of low iron levels. Lentils, beans, leafy greens, eggs and meat are iron-rich foods,” Shabana Parveen, Head, Nutrition &amp; Dietetics, Artemis Hospitals, told <strong><em>HealthandMe</em></strong>.

Other nutrients, including vitamin B12, folate and magnesium, also have important roles in normal blood formation, nervous-system function and energy metabolism.

Vitamin B12 helps make red blood cells and keeps nerves healthy. Tiredness, weakness and concentration problems may be related to inadequate intake or poor absorption. Common sources include dairy products, eggs, fish and meat.

Magnesium participates in hundreds of processes in the body, including energy production and muscle function. Nuts, seeds, whole grains, legumes and leafy vegetables can help supply it.

<h2>When Fatigue Needs More Than A Diet Fix</h2>

The experts noted that fatigue alone does not prove a deficiency. Dehydration, irregular meals, too much caffeine, lack of sleep, stress, thyroid problems, anemia and other health conditions can also play a part, Parveen said.

Instead of reaching for another sugary snack or coffee, it is better to focus on balanced meals containing protein, whole grains, vegetables, fruits and healthy fats.

If tiredness is common, severe or persistent despite a healthy lifestyle, speak to a healthcare professional to identify the underlying cause.

A balanced lunch, adequate fluids and sufficient sleep may be more useful than simply pushing through the slump.

<h2>Why Nutrition Matters Beyond Energy</h2>

The importance of nutrition, however, goes beyond managing an afternoon energy slump.

Dr Sabine Kapasi, Global Health Strategist and a UN Advisor, told <strong><em>HealthandMe </em></strong>that preventive healthcare has traditionally centered on screening, exercise and early diagnosis.

Nutrition often receives less attention, despite being one of the strongest modifiable factors influencing long-term health.

“Nutrition matters because it affects several metabolic pathways at the same time. Weight, blood pressure, blood glucose and cholesterol are closely linked to diet and are major risk factors for cardiovascular disease, diabetes and other NCDs.”

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It’s 3 pm. Are you feeling the familiar feeling of slow down with heavy eyelids, fading concentration and a sudden urge for coffee? While you may blame a busy schedule, long screen time or poor sleep for the afternoon slump, your nutrition levels may also play a role in how well you sustain your energy, experts said.With increasing work stress and responsibilities, your body requires a steady supply of nutrients for energy production, brain support and normal body functioning. However, afternoon tiredness is not always a sign of nutrient deficiency. Sleep quality, stress, physical activity, hydration and even the natural dip in alertness that occurs during the day can influence energy levels.Yet, nutrition can affect how well you sustain your energy through the day.Could Your Lunch Be Making You Tired?Speaking to HealthandMe, Meenakshi Aggarwal, Clinical Dietician, MAIINS, Marengo Asia Hospitals, Gurugram, said that a lunch built largely around refined carbohydrates or sugary foods, with little protein or fibre, may leave you feeling hungry again sooner.“Choosing whole grains, pulses, vegetables, curd, eggs or other protein-rich foods can make a meal more balanced and support steadier energy,” she said.The Nutrients That MatterBefore reaching for another cup of coffee, look at your plate. Iron deserves special attention. It is essential for hemoglobin formation and oxygen transport, as well as normal cellular energy metabolism. Research has found that people with iron deficiency can experience fatigue even without anemia.“Iron is needed to make hemoglobin, the protein that carries oxygen around the blood. Fatigue, weakness, poor concentration, and reduced stamina are all symptoms of low iron levels. Lentils, beans, leafy greens, eggs and meat are iron-rich foods,” Shabana Parveen, Head, Nutrition & Dietetics, Artemis Hospitals, told HealthandMe.Other nutrients, including vitamin B12, folate and magnesium, also have important roles in normal blood formation, nervous-system function and energy metabolism. Vitamin B12 helps make red blood cells and keeps nerves healthy. Tiredness, weakness and concentration problems may be related to inadequate intake or poor absorption. Common sources include dairy products, eggs, fish and meat.Magnesium participates in hundreds of processes in the body, including energy production and muscle function. Nuts, seeds, whole grains, legumes and leafy vegetables can help supply it.When Fatigue Needs More Than A Diet FixThe experts noted that fatigue alone does not prove a deficiency. Dehydration, irregular meals, too much caffeine, lack of sleep, stress, thyroid problems, anemia and other health conditions can also play a part, Parveen said.Instead of reaching for another sugary snack or coffee, it is better to focus on balanced meals containing protein, whole grains, vegetables, fruits and healthy fats.If tiredness is common, severe or persistent despite a healthy lifestyle, speak to a healthcare professional to identify the underlying cause.A balanced lunch, adequate fluids and sufficient sleep may be more useful than simply pushing through the slump.Why Nutrition Matters Beyond EnergyThe importance of nutrition, however, goes beyond managing an afternoon energy slump.Dr Sabine Kapasi, Global Health Strategist and a UN Advisor, told HealthandMe that preventive healthcare has traditionally centered on screening, exercise and early diagnosis.Nutrition often receives less attention, despite being one of the strongest modifiable factors influencing long-term health.“Nutrition matters because it affects several metabolic pathways at the same time. Weight, blood pressure, blood glucose and cholesterol are closely linked to diet and are major risk factors for cardiovascular disease, diabetes and other NCDs.”

that 3 pm energy crash may be more than work stress: are you missing key nutrients?

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