News from Back To Health-November '09

Fighting Fatigue, The Little Things!
The rush of the holiday season is nearly upon us and with it come the pleasures of cooking and baking traditional meals, getting together with loved ones and, well, fatigue.
            "Fatigue is the most common complaint women bring to their doctors. Being tired isn't just annoying, it's your body's cry for help and if you don't pay attention and correct what's making you tired, you will get sick," says Ericka Schwartz, M.D., an internist from New York City who specializes in treating fatigue. Ken Goodrick, Ph.D. a psychologist at Baylor College of Medicine adds "when you constantly feel drained, lifestyle habits are usually to blame, and it's not always about the 'big-drains' that affect us the hardest."
            We all know the big things that "drain our energy;" like kids, finances and work. But there are also little things that add up and zap our energy. Here are a few key "little things" that we can do something about:
            All work and no play. "24/7" living can wear you out. Build some pleasure into your day by reading jokes, flipping through a magazine, calling a friend, playing a game. These mini-breaks will be an energy booster. dehydration

            Shunning the sun. Research shows that you need outside light and exposure every day, even if it's for just a few minutes and even if it's cloudy.
            Poor breathing habits will lead to fatigue. Most of us breathe using only the "top" of our lungs and shallow breathing doesn't allow enough oxygen into your body. This promotes a higher heart rate and blood pressure, both which will increase fatigue. So breathe a little deeper when you're feeling tired or when you are about to go into an energy draining situation.
            Poor posture makes you look tired and it creates the feeling as well. Part of the reason is that being "slouchy" cuts the breathing capacity of the lungs. Also, when joints aren't aligned properly the body must work harder in order to sustain normal activities.
            Sitting too long, whether at your desk or on the couch will sap your energy. Staring at a T.V. or computer screen will tend to make you blink less frequently, leading to dry eyes, eyestrain and then wanting some shut-eye. Stretch, walk, yawn and take frequent breaks.
            Sleep inconsistency is really hard on your body. Your body's internal clock craves consistency and if you stay up late on weekends and sleep in late, you're giving yourself "jet-lag" without even leaving town. Erratic schedules can have a "hangover" effect, causing fatigue after you wake up. Establish regular bedtime and wake-up times for positive energy.
            Mild dehydration can make you feel tired and/or lethargic. Your blood volume lowers, which means you don't get as much blood to your brain and your heart must pump harder. Plan your hydration, by drinking appropriately throughout your day.
            Bright lights at night can reset your internal clock reducing and/or delaying the natural secretion of sleep-inducing melatonin that happens near bed time. Dim your house lights at night a few hours before bedtime.
            Not eating breakfast, instead opting for "vitamins-plus-coffee" for your morning boost of energy. You need to naturally boost your metabolism by giving yourself a more sustained energy source through eating a healthy breakfast. too much exercise

            Overdoing exercise is not a good energy strategy. Your body needs times to recover, replenish its energy stores and repair muscles. So allow a rest day or two in your weekly exercise routine.
            Extra weight causes fatigue and stresses your body in a number of ways. Try losing those extra 5 - 10 pounds and see how you experience less fatigue.
            Unwanted noise is wearing on the nerves. So avoid, turn down and/or change the noises in your life that might be keeping you from a good night's sleep, getting your work done or simply relaxing.
            If you can adopt just a few of the suggestions listed above, you will buy yourself some extra energy to better enjoy the holidays and everyday life.

*This article was adapted from "High Altitude Health" by our friend Debbie Holmes, co- owner, with husband Bryon, of "MedX of Estes" in Estes Park, Colorado.