How Sleep, Stress And Sugar Decide If Food Truly Nourishes You; Know From Doctor

In today’s fast-paced world, most of us tend to look at food in isolation, focusing only on calories, protein, or carbs, without realising that how our body processes this food depends heavily on lifestyle factors like sleep, stress, and sugar intake. Even the healthiest diet can fall short if your sleep cycle is disrupted, your stress levels are high, or your sugar consumption is unchecked. These hidden influencers directly affect digestion, nutrient absorption, and hormonal balance, deciding whether food truly nourishes or simply burdens the body.

Medical experts are now emphasising a more holistic view of health, one where eating right goes hand in hand with resting well, managing stress, and cutting down on processed sugar. Sleep regulates metabolism and repair, stress alters how the body absorbs nutrients, and sugar spikes can lead to long-term inflammation and fatigue. In other words, food is only as nourishing as the lifestyle that surrounds it. In conversation with The Daily Jagran, Dr. Rajeswari V Shetty, HOD (Nutrition and Dietetics), SL Raheja Hospital – A Fortis Associate, Mumbai, shares a shift in perspective to push people to rethink wellness as a complete ecosystem, not just a plate of healthy meals.

The Role Of Sleep

Skipping rest has almost become normal, scrolling late at night, finishing work, or binge-watching shows. Dr. Rajeswari V Shetty states, “But lack of sleep does more than leave you groggy. It lowers vitamin D and magnesium levels, slows down repair, and even messes with hormones that control appetite.” That’s why, after a sleepless night, many people find themselves craving chips, sweets, or coffee instead of balanced meals.

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Stress And Nutrient Depletion

Stress is another hidden drain. When your body is constantly on alert, it uses up vitamin C, B-complex vitamins, and magnesium at a faster rate. Over time, this shows up as fatigue, poor focus, frequent colds, or even digestive issues. Stress not only affects your mood, but it also quietly eats into your nutrient reserves.

And then there’s sugar. A sweet treat once in a while is harmless, but the daily intake of refined sugar slowly robs your body of minerals. Dr. Rajeswari V Shetty states, “To break sugar down, your body needs B vitamins and magnesium. Excess sugar also blocks calcium absorption, which can weaken bones and teeth over time.” Add to that the blood sugar highs and crashes, and you have a cycle of fatigue and irritability.

Excessive Sugar Intake Can Silently Hinder Health (Image Credits: Canva)

The solution isn’t complicated. Dr. Rajeswari V Shetty says, “Prioritise 7–8 hours of good sleep, bring in simple stress-relieving habits like walking, yoga, or deep breathing, and cut back on hidden sugars in packaged foods.” Small daily adjustments can protect your body from nutrient gaps and keep your energy, mood, and immunity more stable.
Good nutrition isn’t only about eating right; it’s about whether your lifestyle allows your body to hold on to those nutrients. When sleep, stress, and sugar are under control, the body finally gets a chance to use food the way it’s meant to nourish, repair, and energise you every single day.

Sugar: A Silent Saboteur

When one has poor sleeping habits due to work or stress, like sleeping for only 3 or 4 hours, the body’s Circadian rhythm is affected. Dr. Rajeswari V Shetty mentions, “As a result, the ghrelin hormone (Hunger hormone) gets activated and the person has more affinity towards simple carbohydrates like sugar-loaded sweets, chocolates, sugary drinks, leading to a vicious cycle –culminating in obesity and leading to health issues like obesity, pre-diabetes, diabetes and cardiac issues.”

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Screen time: Establish wholesome routines. Shut down your phone and laptop an hour before bed. Additionally, avoid sleeping with your cell phones and laptops near you. It may result in health problems due to the emission of radiation. Eating healthily is only one aspect of good nutrition; another is whether your lifestyle makes it possible for your body to retain those nutrients. The body is able to use food as it should—to nourish, repair, and energise you every single day—when sleep, stress, and sugar are all under control.