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Wednesday, March9,2011
Around one in three people
are said to suffer from
Picture posed by model
fatigue.
Do you feel frazzled? There’s lot of it about
OUR energy-sucking mod- ern lifestyles can leave us exhausted and frazzled, but we maybesuffering from a condition little diagnosed by doctors –adrenal fatigue. If you’re tired all the time,
discouraged and have lost your spark, youcould be suf- fering from one of today’s most common problems – burn-out. It’s caused by acombina-
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tion of factors,including stress,poor eat- ing habits,jug- gling too much fortoo long, and even an addic- tion to technolo- gy,according to nutritionist Jack Challem, author of No More Fatigue: Why You’re So Tired And What You Can Do About It. “There’s an epi- demic of fatigue whichisleaving people physically and emotionally spent and strug- gling to cope with life,’’ he says. Fatigue
has
always been a major problem, with an estimat- ed one in three people suffering from it world- wide.
“Manyare so
wrapped up in dealing with day- to-daypressures, they maynot even
they’re
realise totally
stressed out. But thatoverdose of pressure has a price –itleaves us vulnerableto sleeplessness, lowmood and anxiety. “The common-
est ways to self- medicate
the
resulting exhaus- tion is by fuelling ourselves with caffeine
and
apparent quick- fixenergyboost- ers like sugar- filled snacks or fast foods,and simplytrying to push ourselves to work harder and longer.’’ Thatfurther punishes
our
health, Challem believes,and puts us at risk of one of the most common hor- mone disorders – adrenal burn- out. The adrenals are glands which pump out essen- tial hormones to help us deal with
stress,maintain the body’s energy, regulate the immune system and fluid levels,and keepblood pressure and sugar levels within ahealthy range. “Too muchphysical or emotional pressure,an excess of caffeine and apoor diet can contribute to caus- ing an imbalance in our body and affect adrenal function,’’ Challem explains. The adrenals,located at the
top of eachofthe kidneys, release hormones including adrenaline (the fight-or- flight hormone) and cortisol (the long-term stress hor- mone).
Adrenal burn-out occurs when youlose your ability to make protective cortisol, whichleads to exhaustion and fatigue. Common
symptoms
include: tiredness,weak- ness,listlessness, caffeine, sugar and salt cravings,and lowblood pressure and light- headedness when standing up.
Irritability,nervousness
and lowmood as well as feel- ing unusuallycold, stomach cramps and nausea can also be signs of adrenal burn-out. “A person mayawake feel-
ing tired even after sleeping eight or more hours,’’ says Challem. “Energylevels dip during
the afternoon, butthe person mayget asecond wind between 6pm to 11pm, and won’t feel tired enough for sleepuntil muchlater.’’
Beat the stress It’s always advisabletocon-
sult adoctor to check whether youare suffering from adrenal problems. Restoringnormaladrenal function takes time –an average of four months to a year –according to Challem and involves improving diet, and modifying lifestyle. Caffeine and sugar are anti-energyfoods,says Challem. They provide a brief boost butcreate a “roller-coaster’’ effect on energyand blood sugar lev- els and adverselyaffect sleep patterns. He believes intake suchas more than afivecups daily or aneed forcoffee in the afternoon or evening foran energyboost could indicate a significant
dependence
whichmay contribute to stress on the adrenal glands.
Power of protein
Make protein the centre- piece of meals,including breakfast. Never skip break- fast, as it forces your bodyto relyonadrenaline and corti-
Jack Challem is a
personal nutrition coach and health writer. Based in Arizona, he is the bestselling author of more than 20 books
sol, as does skipping meals. Boost your energy
Light activity foratleast
half an hour most days has been shown to raise people’s energylevels by about 20 per cent.
Technology addiction
An addiction to emailing, texting, tweeting, and surf- ing the internet, he believes, is helping to erode our ener- gy levels and interfere with sleeppatterns. He also cites studies sug- gesting thatthe common habit of responding immedi- atelytoemails or texts may lead to the release of dopamine,the neurotrans- mitter thatcreates apower- ful butbrief ‘high’ feeling.
Multi-task madness Challem says:“The strain
of multi-tasking increases production of adrenalin and cortisol, whichmakes us feel fatigued and increases the risk of adrenal exhaustion.’’ He advises switching off email while doing afocused task, and keeping mobiles and technology out of the bedroom. Try to find inner peace by practising mindfulness – staying in the present rather than looking backonthe past or trying to forecast the future.
Take ‘me time’ Keeping boundaries
between work and leisure time is essential so youdon’t deplete your energylevels.
●No More Fatigue: Why
You’re So Tired And What YouCan Do About It,byJack Challem, is published in hardbackbyJohn Wiley & Sons,priced
AvailablefromMarch 24.
£17.99.
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