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TALK
Volume 30 Issue 29 February/ March 2003
FIGHT FATIGUE
NUTRITION NEWS...
TIRED? WORN OUT?
Get your Energy Level Back Up Again…
If you want to zap that afternoon slump and get more energy in your waking hours, you’re not alone. Plenty of people suffer from fatigue. Is it the result of an overbooked lifestyle—compounded by lack of sleep and exercise? Today there are plenty of products—energy bars, beverages, herbal and dietary supplements—claiming to provide pep. Do they work? Fatigue is more than just low energy; it’s unrelenting exhaustion—being worn-out—and closely aligned with stress. Fatigue is the fourth most common health complaint of women, affecting 28.5 million Americans—and on the upswing.
Although most fatigue has root causes that are not medical in nature, a persistent lack of energy can be a sign of serious problems, such as anemia, depression, a thyroid disorder, cancer or chronic fatigue syndrome. See your doctor if fatigue persists.
For fatigue not caused by a medical condition, here are some tips for combating short circuits in your energy output.
Power Eating
. It’s important not to skimp on carbohydrates or calories, because too little can zap energy. That’s why people on weight-loss diets often complain of being tired.Erratic eating habits can also rob the body of energy. Remember, food is your body’s fuel. You can maintain a consistent energy flow by eating evenly spaced meals and snacks throughout the day, and especially by not forgetting break your fast in the morning. Avoid high-calorie, high-fat meals, which can make you feel sluggish. Limit sweet treats or include them as part of a meal to blunt the effect on blood sugar levels.
Necessary Nutrients.
What about vitamins and minerals? Some, such as vitamin B6, other B vitamins and zinc, are essential to release energy within cells, but they do not supply energy on their own.Vitamins and minerals are like oil for a motor, some is necessary, but getting more than what you need will not provide any energy benefits.
For older adults, vitamin B12 in particular may be in short supply, because the body’s ability to absorb natural B12 in foods declines with age. So fortified whole grain cereals and B12 in a multi-vitamin are recommended for everyone over age 50 to prevent B12-deficienty anemia.
Sei-z-ze Sleep.
Sleep is the ultimate antidote to fatigue. Unfortunately, many Americans don’t get enough. More than half of adults experience symptoms of insomnia at least a few nights a week, according to a recent poll by the National Sleep Foundation.A lull in energy after midday is part of the body’s natural circadian rhythm—hence, the afternoon siesta. Indeed, research suggests that a short early afternoon nap can help restore alertness. But keep it to a cat- nap, about 10-15 minutes. A longer nap can have the opposite effect.
Although individual sleep needs vary, eight hours is still the recommended goal. Keeping regular bedtimes and wake-up times will leave you more refreshed.
Here Comes The Sun.
Exposure to sunlight or other bright light—especially in the winter—helps the brain regulate you sleep and wake cycles. This is particularly important for seniors, because sleep rhythms become more resistant to change, and deep sleep diminishes as we age.Exercise.
Another tip? Get exercise. Research shows that being active aids in the quality of sleep. Physical activity elevates certain hormones and raises the body’s metabolism, which boosts your energy level.The Bottom Line.
Insufficient sleep, inadequate physical activity, a skimpy diet and stress can all combine to cause fatigue. The good news: consider fatigue your wake-up call to slow down, to take a walk, to eat better, to oust caffeine and get much needed shut-eye. That may be all your body needs to be revitalized.Environmental Nutrition November 2002
ACTIVITY BOOSTS BONES
Regular physical activity protects against hip fractures in older women, according to 12 years of data from the Nurses’ Health Study. Of 61,200 postmenopausal women, those reporting the most exercise from all activities had 55% fewer fractures than sedentary women.
Women who walked four or more hours a week at an average pace had 41% Fewer fractures than women who walked less than 1 hour a week
. The faster the pace, the lower the risk.Furthermore, less active women who became more active showed a big reduction in risk to bones and fractures compared to women who remained sedentary, suggesting it’s never too late to start. Results also suggest that activity must be maintained to preserve the benefits.
Journal of the American Medical Association, November 13, 2002
TIP OF THE MONTH!!!
Don’t eat when you’re not hungry…
This is a tough one in a culture where boredom, anxiety, fatigue, TV ads, and food on every corner cause eating. But it’s worth paying attention to. When people eat in the absence of hunger, they often eat guiltily, which means quickly—too quickly to stop before the calories really pile on.
Cooperative Extension programs and employee’s are available to all without discrimination. Evidence of noncompliance may be reported through your local Cooperative Extension Office. This program is funded through a USDA Food Stamp Nutrition Services Food Stamp Participation Grant
COOPERATIVE EXTENSION
