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In Today's Issue
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
- What Trigger Fatigue And Sleepiness, Part 1
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
Are Your Genetics Keeping You Fat? (1 tip to change fast)
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What Trigger Fatigue And Sleepiness, Part 1
Dear Reader,
In today's busy world, there are many reasons why people battle fatigue, skimp on sleep and push past the breaking point only to end up dragging and feeling awful. In a two part series, we'll explore fatigue, both the mild, troublesome type and the energy sucking kind that keeps you on the couch - as well as make suggestions for what you can do to fight back, feel better.
When it comes to mild fatigue, the kind that hangs on, maybe slows you down a bit but lets you keep going; often the best suggestion is exercise. Research has found that a modest workout gives healthy but fatigued adults a significant energy boost. Twenty minutes of moderately intense exercise three times a week is enough to do the trick.
The most obvious cause of more serious fatigue, is of course, not
getting enough quality sleep. Too little sleep impacts not just how you feel, but your ability to concentrate as well as your overall health. While there is no one amount that works for everyone, 7 hours each night at a minimum is what experts suggest. If you're not waking up before the alarm, you're probably in need of making sleep more of a priority in your routine. Shut off all the technology after a certain hour, or ban it completely from your bedroom.
Working nights or rotating shifts is a recognized cause of fatigue and
sleepiness because this type of schedule disrupts your natural internal clock. This makes it harder to feel awake when you should, and harder to turn off when you need to sleep.
The best bet for shift work is to try and limit your exposure to daylight when you need to be sleeping. Make your sleeping space dark, quiet and comfortably cool. If you continue to have trouble, talk to your doctor, as there are supplements and other medications that might help you establish a good sleeping schedule.
Another common-sense cause of daytime
fatigue is
not enough fuel. Eating too little is not going to do much for your energy level of course, but so is choosing the wrong (junk) foods. A balanced diet that's loaded of lots of nutritious options keeps your body running and your blood sugar steady. You won't get that sluggish, gotta eat feeling when blood sugar drops after eating less healthy foods.
One thing that can't be stressed enough is to always, always eat breakfast while also trying to have protein and complex carbs as part of every meal. It's okay to have snacks, healthy ones, through the day if you need them to help sustain your energy.
If you're eating a pretty balanced diet and symptoms of significant fatigue persist, some physicians believe that you might be dealing with a food
allergy, a common cause of daytime sleepiness. If your feelings of fatigue increase after you eat, this may signal a mild intolerance to something you've eaten that's not enough to cause itching/hives, but is enough to have you feeling tired and not quite right.
Experts suggest that to narrow down a food allergy you try cutting out foods, one at a time, to see if your fatigue gets better or stays the same. There are also food allergy tests that can be done in a doctor's office if you prefer.
You also might want to look at what you're drinking. One of the surprising
causes of fatigue is the caffeine you use to get going - improve alertness and concentration. In moderate amounts this is fine, but too much can up your heart rate, blood pressure and leave you jittery as well. Research has found that too much caffeine actually causes fatigue in some people.
Continues below...
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What Trigger Fatigue And Sleepiness, Part 1 Continued...
You can test the theory for yourself by gradually cutting back on caffeine in your diet, things like coffee, tea, soft drinks and chocolate. Also look to any over the counter drugs for added caffeine. Do not stop your caffeine intake abruptly as this can not only bring on unpleasant withdrawal symptoms, but add to your fatigue.
Feelings of fatigue can also be caused by dehydration... a sign your body is giving you that it needs fluid now. When you feel thirsty, experts explain, your body is already dehydrated so you need to be drinking water all during the day. You want your urine to be light colored. Make sure you drink enough before, during and after any physical exertion, especially in warmer weather.
If feelings of severe fatigue persist, even after exploring all these causes and addressing what you can, a visit to your doctor is in order. Sleep disorders are more common than you think, and the other potential physical causes we'll go over in part 2 of the series aren't going to get better unless you identify them. The thing to keep in mind is that there are many ways to fight feelings of serious fatigue so that you can feel more energized.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.webmd.com/sleep-disorders/ss/slideshow-fatigue-causes-and-remedies
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