Fatigue Fighters -Wagoner Hospital

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Fatigue Fighters

Health Message from Wagoner Community Hospital

(January 2, 2008) For many people, the shorter daylight hours seem to correspond to a decrease in energy. Every day, more than 2 million Americans complain of being tired.

"Often the true culprit behind your fatigue is you," said Richard Allen, D.O. "What you eat, how you sleep and how you cope emotionally all affect your everyday energy levels. There's no substitute for at least seven hours of restorative sleep every night. Naps may help sustain you for the short-term, but they are too short to reach the vital deep-sleep stage."

Dr. Allen shared these tips to boost energy levels:

Eat breakfast. Eating breakfast every morning is proven to make people feel better physically and emotionally. A British study even found that eating a bowl of cereal every morning helped reduce levels of the stress hormone cortisol. The best choices for short-term and long-term energy boosts are high-carb, high fiber options such as whole wheat toast or high-fiber cereal.

Reach for energy food. The best choice for a quick, lasting energy boost is a snack containing protein and a complex carbohydrate such as a whole grain cracker with low-fat cheese, or a peanut butter sandwich on whole wheat bread. A candy bar may boost your energy levels, but the effects are fleeting and may leave you even more tired.

Take a break. Even a short break of five or 10 minutes can boost your energy immediately. Workers at desk jobs who take breaks every 2-3 hours actually increase their performance, speed and accuracy.

Move. Get up and walk around for 10 minutes. In a comparison between eating a candy bar and walking, those who took a 10-minute walk got a two hour energy boost, while those who ate a candy bar had a boost that wore off quickly and left them even more tired.

Meditate. Close your eyes and take a few deep breaths. Begin relaxing your body while visualizing a positive thing, such as a sunset, a beach or a favorite vacation spot.

Eat meals designed to sustain energy:

Fiber. Fiber has a time-releasing effect on carbs, so they enter your bloodstream at a slow and steady pace, giving your energy staying power. Good choices include a small bowl of raisin bran with skim milk, black beans and cheese in a multigrain tortilla, air popped popcorn, an apple with the skin or whole-wheat pasta meals.
Fuel your brain with omega-3s. These essential fatty acids found in fatty fish (tuna / salmon), canola oil and walnuts play a role in keeping brain cells healthy and keeping you mentally alert.

Limit caffeine intake after noon. Consuming caffeine in the afternoon may provide a short energy boost, but will typically affect the quality of your sleep that night.

Drink water. Even mild dehydration can cause blood to thicken and force the heart to work harder, which leads to fatigue. Fluids also keep energy-fueling nutrients flowing through your body. In addition to drinking water, many foods naturally contain water such as yogurt, broccoli, carrots and juicy fruits like watermelons, oranges and grapefruits.

"In our society, people almost brag about how little sleep they get," concluded Dr. Allen. "We're trying to multi-task while juggling family, jobs and personal life. We want to have and do it all. But, we'll actually accomplish more if we slow down and take breaks. And, don't forget the role of diet. Eating habits play a powerful role in how well we function on every level. Stuffing ourselves at lunch, especially with pasta or Chinese food will often leave us sleepy by mid-afternoon. And, getting dehydrated can make us forgetful and foggy. To keep yourself energized, drink lots of water and turn to carbohydrates, proteins and healthy fats like those found in fish, nuts and olives."