February 2003

 

Fatigue: A Wake-up Call
Vera Massey Nichols, NicholsV@missouri.edu

Do you ever feel tired or worn-out? Or maybe you feel like your “get up and go” has got up and gone? It could be you are suffering from fatigue.

We know that fatigue is more than just having a low energy level; It’s an unrelenting exhaustion that is closely aligned with stress. More than 28 million Americans are affected by fatigue — and it’s on the upswing as overbooked lifestyles become the norm. In fact, fatigue is now the fourth most common health complaint reported by women.

While most fatigue has root causes that are not medical in nature, a persistent lack of energy can be a sign of a serious problem, such as a thyroid disorder, anemia, depression, chronic fatigue syndrome or cancer. It is very important to see your doctor if fatigue persists.

For fatigue not caused by a medical condition, here are some practical tips for getting your energy level back up again so you can enjoy life to the fullest.

Healthful Eating. Erratic eating habits can rob your body of energy. Food is your body’s fuel and the best way to maintain a consistent energy flow is by eating evenly spaced meals and snacks throughout the day. Don’t skip meals, especially breakfast. Don’t skimp on calories or carbohydrates either, because too little can zap your energy. That’s why people on weight-loss diets usually complain of being tired and end up turning to sugary snacks and caffeine for quick energy boosts. But the problem is, both can backfire; caffeine can intensify the effects of stress and fatigue and high-sugar foods actually promote sleepiness, through an effect on brain chemicals. It’s also a good idea to avoid high-calorie, high-fat meals, which can make you feel sluggish.

Fuel your body with a variety of foods that will provide the important nutrients you need. The vitamins and minerals regularly added to energy bars, drinks and pills — that supposedly provide pep — actually offer no energy-boosting benefit unless your body is deficient in these nutrients.

Adequate Sleep. Sleep is the best remedy to combat fatigue. Unfortunately, many Americans don’t get enough sleep these days. According to a recent poll by the National Sleep Foundation, more than half of adults experience insomnia at least a few nights a week. It’s also been well documented that your alertness, concentration, and performance suffer when you lose sleep.

That afternoon “siesta” is actually a good idea, too. The afternoon slump you experience is part of your body’s natural circadian rhythm and research suggests a short afternoon nap can help restore alertness. But keep it to a cat nap, about 10 to 15 minutes — a longer nap can have just the opposite effect. Above all, make sleep a priority. While individual sleep needs vary, eight hours is still the recommended goal. Keeping to regular bedtimes and wake-up times will leave you more refreshed.

Light Exposure. Exposure to sunlight and other bright light — especially in the winter months — helps the brain regulate your sleep and wake cycles. This is especially important for seniors, because their sleep rhythms become more resistant to change, and deep sleep diminishes as we age.

Physical Activity. Research shows that being physically active improves the quality of sleep. Physical activity also raises the body’s metabolism, which boosts your energy level. People often feel invigorated immediately after physical activity.

Stress Management. Avoid continual high-stress situations and over-commitments. It’s OK to say no. It’s also important to reserve some personal time-out every day. This can be something as simple as doing some deep breathing exercises, writing in a journal or taking a 10-minute nap.

The bottom line? Most cases of fatigue are the result of a less than healthy lifestyle — poor eating habits, insufficient sleep, inadequate physical activity, and not taking time for yourself. The good news: fatigue may be your wake-up call to slow down, eat better, get more sleep, and take better care of yourself. That may be all your body needs to become and stay revitalized.

Source: Environmental Nutrition Newsletter, November 2002.