Fatigue
Everyone suffers from fatigue now and then--usually as the result of being under too much physical or mental strain. The usual Rx is some R and R. But if you're all caught up on your rest and relaxation and you still feel pooped, it's time to wonder why.
Of course, anyone who feels totally drained most of the time should pay a visit to the doctor. But for the usual, run-of-the-mill worn-out feeling, here are some ways to perk up your get-up-and-go.
Add some stress to your life. It's no surprise that too much stress can knock you out. But if there's not enough stress in your life, you can feel fatigued because of boredom and lack of motivation. "It's sort of like the tension or stress on a violin string," says Paul J. Rosch, M.D., clinical professor of medicine and psychiatry at New York Medical College in Vallhalla and president of the American Institute of Stress in Yonkers. "If you have too much, the string will snap. If you have too little, you'll get a dull, raspy sound. But just the right amount creates a beautiful tone. Similarly, we need to find the right amount of stress that allows us to make beautiful music in our lives."
The key is to add the kind of stress that will make you feel challenged, not beaten. "I suggest becoming a volunteer," says consumer health expert John Renner, M.D., clinical professor of family medicine at the University of Missouri at Kansas City. The only additional stress is your commitment to show up on time and do the job, but you have the challenge of working with people and producing results.
But avoid stress carriers. "Some people are Typhoid Marys of stress, and just being around them can fatigue you," says Maria Simonson, Ph.D., Sc.D., professor emeritus and director of the Health, Weight and Stress Program at Johns Hopkins Medical Institutions in Baltimore. "They tend to be the people who are insensitive, complainers and blamers. The best thing you can do is try to stay clear of them."
Close your mouth for better breathing. One often-overlooked cause of fatigue is poor breathing. People who breathe shallowly and rapidly get fatigued easily because the body gets less oxygen. The problem is often due to mouth breathing, says Robert Fried, Ph.D., director of the Biofeedback Clinic at the Institute for Rational Emotive Therapy in New York City and author of The Psychology and Physiology of Breathing in Behavioral Medicine.
Remedy the situation by breathing slowly and steadily through your nose. Expand your abdomen and keep your chest down with each breath; that way, you use your whole diaphragm.
Give (inner) peace a chance. Meditation is a great way to offset fatigue, and anyone can do it. Start by turning on some soft music, lying back on the sofa and telling yourself that you're feeling relaxed, says Dr. Simonson. "Concentrate on the softness of the music and breathe deeply. With each exhalation, repeat a word, phrase or prayer that brings feelings of peace. (Many people say the word peace.) While doing this, imagine yourself on a beach ... imagine the breeze, the waves and the seagulls." If your doctor has found no reasonable cause for fatigue, Dr. Simonson recommends meditation twice a day for 20 minutes each time.
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Color your world. "If you live in a dark, dark house, you're going to feel fatigued," says Rick Ricer, M.D., associate professor of clinical medicine at Ohio State University College of Medicine in Columbus. Add some color and more light to your life, he suggests. Studies show that wearing red or being in red surroundings energizes. The color green has been found to evoke peacefulness and serenity, while brown helps induce feelings of warmness and camaraderie.
Use your head to exercise your body. Studies show that as you exercise, no matter what kind of daily exercise you choose to do, your body becomes better at handling the everyday emotional and physical stressors, says Ralph Wharton, M.D., clinical professor of psychiatry at Columbia University in New York City. "Just be sure you exercise with regularity and a minimum of three times a week for 30 minutes each time."
If exercise causes pain, of course, you should see your doctor first. And whatever you do--walking, running, aerobics--ease into it slowly. If you are a regular exerciser, stick with lighter-than-usual workouts until you begin to feel more energetic.
Don't be a sundown sprinter. Beware of late-night activity, whether it's a light workout or intense training. Most experts agree that exercising after 7:00 P.M. can cause a disruption of regular sleeping habits, which can translate into fatigue the following morning.
Stomp out cigarettes. Smoking is an oxygen robber that can cause fatigue. But doctors say you shouldn't expect an immediate energy boost upon quitting. Nicotine is a stimulant, and withdrawal from smoking can cause temporary tiredness.
Lose weight ... but not too quickly. It's true, lugging around extra weight can tire you out faster, but don't try to lose too much too soon. Crash diets can send your energy into a nosedive. (Because ultra-low-calorie diets concentrate on one type of food, such as grapefruit, they don't give you all the nutrients you need for sufficient energy.)
When your calorie intake is restricted too much, it's very stressful for the body, according to Manfred Kroger, Ph.D., professor of food science at Pennsylvania State University in University Park. "And one of the many symptoms of this type of stress is fatigue."
For responsible dieting, men should consume at least 1,500 calories a day, and women should have 1,200 calories or more.
Turn off the tube. Sure, television helps you unwind after a hard day of hassles--but maybe you're unwinding too much. TV is notorious for lulling folks into a state of lethargy. Instead of watching the tube, try something a little more mentally stimulating, like reading, says Dr. Ricer. "That will be more energizing."