Fighting Fatigue

JACA (Journal of American Chiropractic Association) recently posted an article which discusses the effects of fatigue and how our choices can prevent or encourage our bodies to deal with fatigue and its related symptoms.  The link to the article can be found below.

• According to a 2007 survey by the National Sleep Foundation, more than half of American women report getting inadequate sleep.  When too sleepy to function, 66% choose to "accept it and keep going."
• Many countries, The United States not being one of them, actively practice "siesta" -- a 15-30 minute afternoon nap.  Several other recent studies have shown the beneficial effects of a "siesta" on alertness, performance, and learning ability.
• The United States uses caffeine as a quick fix not naps.  78% of people cope their fatigue with caffeine.  While caffeine improves mood and cognitive performance if regularly consumed caffeine can increase anxiety, risk of headaches, and the inflammation process.  Cola beverages have also been associated with an increased risk of hypertension.
• Caffeine is considered toxic causing arrhythmia, tachycardia, vomiting, convulsions, coma or even death in amounts only exceeding 5g.  While risk of toxicity is rare, today's specialty coffees can be very potent, ranging from 58mg to upwards of 564mg!  The average 8 oz soft drink usually only contains 20-40mg.
• Preventing blood glucose slumps is key!  A slump can lead to fatigue, headaches, cravings of sweets, depression, and irritability.
• A study showed a breakfast rich in fiber and carbohydrates caused higher alertness, while high-fat meals led to lower alertness and higher caloric intake throughout the day.  Another study showed that protein rich or balanced meals causes less variation in blood glucose levels and improved cognitive performance.
• Fatigue can be a result from anemia (lack of iron), B12, B6, or folic acid deficiency.  Omega-3 fatty acids, leafy green vegetables, vitamins C, E and B12 have been shown to improve memory and cognitive functioning.
• Lack of motion can also be a contributing factor to fatigue.  Try starting the day with exercise, take 5-15 second micro-breaks throughout the day to stretch, get up and walk every two hours, and use your lunch break to "do the opposite" of what your job entails.
• Imbalanced body postures, i.e. slouching, require the body to consume more energy thus increasing the risk of a blood glucose slump.  Take frequent 60 second "stand up, perk up" breaks that combine relaxation, breathing and stretching.
• A combination of sleep, nutrition, and exercise is your best defense against fatigue.

As promised, the link to the article:  Fight Fatigue