Fighting Fatigue with Nutrition and Activity

Napoleon Bonaparte once said that courage is only the second virtue in a soldier; the most important one is endurance of fatigue. Nowadays, fighting fatigue has become equally important for a growing army of people too busy or stressed to get adequate rest. In fact, according to a 2007 survey by the National Sleep Foundation (NSF), more than half of American women report getting inadequate sleep. And when too sleepy to function, 66 percent choose to “accept it and keep going.”

Other cultures approach the problem a little differently. Many countries actively practice siesta—a 15- to 30- minute afternoon nap. Several recent studies support the beneficial effect of 10- to 30-minute naps on alertness, performance and learning ability.

Caffeine Quick Fix
In the United States, however, it is caffeine—not naps—that helps 78 percent of people cope with their responsibilities. The benefits of caffeine are real: It improves mood and cognitive performance,6-9 and coffee consumption can potentially decrease insulin secretion and liver cancer risk. On the negative side, regularly consumed caffeine can increase anxiety,
risk of headaches and the inflammation process.14 Cola beverages, but not coffee, also have
been associated with an increased risk of hypertension.

Caffeine is considered toxic—causing arrhythmia, tachycardia, vomiting, convulsions, coma or even death—only in amounts exceeding 5g. While the risk of toxicity is rare, the pervasiveness of caffeine warrants some caution. Many soft drinks, for example, contain only between 20 mg and 40 mg of caffeine per an 8-oz can;16 however, today’s specialty coffees can be very potent—ranging from 58 mg to 259 mg, and even up to 564 mg, per dose.

Food for Energy
Instead of using caffeine to push ourselves to perform despite fatigue, preventing energy drops is a wiser approach, health experts advise. Aside from sleep, our performance—and even our mood—depends on balanced blood sugar levels.

While cautioning against seeking quick blood-sugar boosts, experts recommend juices, such as pomegranate, instead of caffeine or sugar, for those in urgent need of re-energizing.

The key to properly preventing blood-glucose slumps— which can lead to fatigue, headaches, craving sweets, depression, irritability and a host of other symptoms—is the old-fashioned basics of proper nutrition. In one study, 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, which cause less variation in blood glucose levels, improved cognitive performance.

Inadequate glucose is not the only thing contributing to fatigue. It can result from anemia—iron, B12, B6, or folic acid deficiency as well. Omega-3 fatty acids, leafy green vegetables, and vitamins C, E and B12 have been shown to improve memory and cognitive functioning.

Moving the Body
Even with adequate sleep and nutrition, our lack of motion can regularly put us to sleep. To prevent mental fatigue, try starting the day with exercise, taking frequent 5- to 15-second microbreaks (shoulder rolls or stretching) throughout the day, getting up and walking every two hours, and, of course, taking advantage of the lunch
break to “do the opposite” of what your job entails. For people with mentally challenging occupations, experts suggest a walk or other physical exercise; for those doing physically taxing work, some brain-stimulating activities, like puzzles.

Imbalanced body postures, such as slouching also require the body to consume more energy. In addition to adopting an “energy-efficient” standing position, with feet shoulder-width apart, and sitting straight, which helps improve circulation, take frequent 60-second “Stand up, Perk up” breaks that combine relaxation, breathing and stretching.

To those in urgent need of quick re-energizing, consider aerobic exercise instead of coffee. It’s quick and easy—and it stimulates brain chemicals that give us a lift.
Whether re-energizing through sleep, nutrition, exercise or—better yet—a combination of all three, it’s clear that fatigue should not be taken lightly. It’s connected with depression, and antidepressants are now the fastest-growing prescribed class of medications. Instead of taking stimulants, opt for proper exercise, adequate sleep and a balanced diet.

Source: American Chiropractic Association

How's Your Bed?

  An old mattress or a mattress that is not designed to suit your particular needs can cause an array of issues. According to the American Chiropractic Association, if you're waking up sore or not sleeping well, it may be time to invest in a new mattress for your bed. Though the association says there is no standard life span for a mattress, The Sleep Better Council recommends replacing your mattress every five to seven years. 

            Pain

o    Pain is a common symptom for those who sleep on bad mattresses. Many old or inexpensive mattresses lack proper body support because they have uneven surfaces. Sleeping on lumpy or sagging mattresses can cause back pain and muscle aches because, according to "The Chiropractor's Self-Help Back and Body Book," they allow your spine to bend, which strains your muscles, joints and ligaments. Improper  support with a mattress can place tremendous amount of pressure on your neck, mid back, and lower back. 

Insomnia and Poor Sleep Patterns

o    Sleeping on a bad mattress can cause insomnia and poor sleep patterns in some people. "The 150 Most Effective Ways to Boost Your Energy" says that you may not realize that your old mattress is keeping you from falling asleep and snoozing soundly. Many people may toss and turn for the better part of the night as they try to find a comfortable position on the mattress. Sometimes, purchasing a 1- to 2-inch-thick mattress pad can help with this issue. 

Fatigue

o    Poor sleep patterns and insomnia can lead to daytime fatigue. "The 150 Most Effective Ways to Boost Your Energy" recommends that if you're feeling low-energy during the day, you investigate the role your mattress may play in that matter. If you are sleeping so restlessly that you feel physically and mentally fatigued during the day, it is time to explore trading in your bad mattress for a newer model. 

Asthma and Allergies

o    An old mattress can trigger asthma symptoms and allergic reactions in those with these conditions. "Asthma: The at Your Fingertips Guide" says that bad mattresses often contain dust mites and materials that can trigger allergic reactions. This can be particularly true of older mattresses, which are less likely to be made from hypoallergenic material. Purchasing a new mattress and covering it with a special mattress cover can cut back on these reactions and keep the bed from becoming infested with dust mites. 

Useful mattress facts...

• A mattress should provide uniform support from head to toe. If there are gaps between your body and your mattress (such as at the waist), you're not getting the full support that you need.
• If you do have back pain and your mattress is too soft, you might want to firm up the support of your mattress by placing a board underneath it. But do this just until the pain goes away; such firmness is not good for "routine" sleeping.
• Every few months, turn your mattress clockwise, or upside down, so that body indentations are kept to a minimum. It's also good to rotate the mattress frame every so often to reduce wear and tear.
• If you're waking up uncomfortable, it may be time for a new mattress. There is no standard life span for a mattress; it all depends on the kind of usage it gets.
• Be aware that changes in your life can signal the need for a new mattress. For example, if you've lost or gained a lot of weight, if a medical condition has changed the way you sleep, or even if you have changed partners, it could mean that it's time to find a new mattress that will accommodate those changes and help you sleep more soundly.
• If you're not in the market for a new mattress, and your current mattress is too firm, you can soften it up by putting a 1- to 2-inch-thick padding on top of it - usually available at mattress and bedding stores. 

* Information obtained from the American Chiropractic Association (acatoday.org