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No Medical Cause for Fatigue, Say Experts | |
By REDBOOK The answer to your fatigue may be simply a matter of taking better care of yourself. These days experts believe that when there is no medical cause for fatigue, Catherine Houck wrote in an article in the current issue of Redbook, certain lifestyle habits usually are the culprits. "Changing behavior takes time and effort, but nothing beats the pleasures of healthy energy," said Dr. David S. Bell, author of "Curing Fatigue." "Everything seems possible." Here are some tips from the experts on how to conquer fatigue. Drink more water. Start your morning with a glass of water, said Liz Applegate, professor of nutrition at the University of California at Davis, and have three more before the day is through. Dehydration reduces blood volume, causing less fluid to reach the brain. Try to stick with plain water. Alcohol or caffeinated drinks - coffee, tea, many sodas - act as diuretics, which may actually increase fluid needs. Quit worrying so much. Chronic anxiety is an energy drain and is often associated with fatigue, said Michael Vasey, associate professor of psychology at Ohio State University. To thwart energy-wasting obsessions, therapists advise setting aside time every day to examine current concerns. "Spend 30 minutes or so to really examine your worries," Vasey said. "Usually, a hard look reveals unrealistic thinking -you're assuming the probability of disaster is higher than it actually is. And for genuine problems, coming up with a plan of action eases anxiety more than worrying." Physical activity is almost a wonder drug for tiredness, said Dr. Holly Atkinson, author of "Women and Fatigue." "The entire nervous system wakes up -which is important because fatigue is a state much like sleep, with a slowdown of all body organ systems." Regular exercise can cause new blood vessels to develop throughout tissues, increase muscle strength and endurance, facilitate deep sleep and speed up metabolism. Fatigue should be attacked on two levels, said Susie Kania, exercise physiologist of the Cooper Wellness Program in Dallas. First, to maximize oxygen flow during daily routines, walk around frequently. Second, gradually improve fitness. As stamina improves, overall energy increases. Go off-line. Holding the body in the same position for a long period of time drains you of energy. At the computer, sit up straight, walk around occasionally and look away from the screen every few minutes. Low quality sleep is a cause of fatigue. Sleepers tend to wake more often if a bedroom is too warm - about 75 degrees. So open the window, buy a fan or turn down the thermostat. But researchers have found that if the temperature is too low, you are likely to spend more time in cramped positions. Check your medicine chest for drugs that cause drowsiness or lethargy. Medications most likely to cause tiredness, said Sandra Lilley, assistant professor of family medicine at East Carolina University, are antidepressants, anti-anxiety drugs, antihistamines, and blood pressure drugs. If you are experiencing fatigue while taking a drug - and your tiredness doesn't seem connected to your ailment - ask your doctor if another medication could be substituted. Fuel your body. Calorie-packaging counts. For steady energy, calories must be a mixture of protein (12 percent to 15 percent), complex carbohydrates (55 percent to 60 percent) and fat (25 percent to 30 percent), with fill-ups at least three times a day. To metabolize calories, the body particularly needs iron, selenium, B vitamins and potassium. Copyright 1996 Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed. | |