HEALTHY LIVING
Something More Serious? Lifestyle changes can help boost your energy. ::
Is It Normal Fatigue, or BY JUDY KOUTSKY T
ired? you’re not alone. Fatigue is one of the
most common complaints patients have when visiting
their healthcare provider. It can make you unable to
concentrate or enjoy leisure activities. Tiredness is also a primary symptom of many illnesses, including multiple sclerosis and Parkinson’s disease. So, how do you know if your
fatigue is normal (for example, a bad night’s sleep, overdoing it at the gym, or trying to get your oomph back post- vacation) or something more serious?
WHAT’S NORMAL? “Normal fatigue can last a few days, especially if exacerbated by lack of sleep, extra work, or stress,” says Juliana Tamayo, a registered dietitian based in Washington, D.C. “When this fatigue doesn’t pass with rest, hydration, and a healthy diet, that can be a sign of something.”
Excessive fatigue
means that you’re regularly having a hard time staying awake during the day. Other signs include regularly
feeling too tired to concentrate, a lack of energy (both physical and mental), and not being able to start or complete tasks. Such excessive fatigue is
associated with health conditions including rheumatoid arthritis, diabetes, and mental health issues like depression.
HELPFUL TESTS “B vitamins, vitamin C, iron, magnesium, and zinc are needed for energy production,” says Jeanette Kimszal, a registered dietitian nutritionist and thyroid nutrition educator. Nutrient defi ciencies are often
the cause of fatigue. A blood test can identify if you are defi cient in specifi c vitamins or minerals. “If someone is so depleted, they
may need to take supplements until their body is back to normal,” says Kimszal. Low energy could
also indicate a thyroid condition. “It may be benefi cial to get a full thyroid panel,” says Kimszal. “In many
cases, fatigue is a symptom of anemia.
It often comes with lightheadedness, headache, body aches, and shortness of breath,” says Tamayo. Ask your doctor for
a complete blood count with diff erential, which 88 NEWSMAX MAXLIFE | JULY 2023
analyzes blood cells, to rule out anemia. Alison Harris, a nurse
practitioner based in Dallas, Texas, says patients should give a thorough health history to their healthcare provider that includes “length and quality of sleep, when the fatigue is occurring in the day, the frequency of the fatigue, when it started, diet details, and other symptoms, such as poor appetite, fever, or weight loss.” She notes that a health history
should help guide testing needs, but further testing may include a sleep study to rule out sleep apnea, and blood tests to check for viral infections, hormone imbalances, and autoimmune diseases. Whether your doctor diagnoses
a health condition, or you have normal fatigue, lifestyle changes can help boost your energy.
HOW TO COMBAT TIREDNESS Get more sleep. According to the
National Sleep Foundation, adults need seven to nine hours of sleep a night. “One of the biggest contributors
to poor sleep is too much screen time before bed,” says Harris. “Your body relies on melatonin
production to induce sleep, and it is produced with darkness, so screens and lights before bed throw off melatonin production and lead to reduced REM sleep.” Avoid junk food. A poor diet,
especially one fi lled with processed foods, is a big cause of fatigue. Instead, eat fi ve to six servings
of fruits and vegetables, eat lean protein, include fi ber in your diet, and stay hydrated with six to eight cups of water per day, says Tamayo. Get a walking buddy. Exercise is one
of the best ways to get more energy. The CDC recommends at
least 150 minutes of moderate- intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity each week.
CADMIUM_RED/SHUTTERSTOCK
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