Stop Fueling Your Fatigue

Q: I am a 20-year-old woman who is carrying a full academic load in school. I also work full time and keep a hectic tutoring schedule. I only get one weekend per month rest, as I care for my 4-month-old niece the rest of the time. I have two simple questions: I often get tired during the day in spite of eight hours per night of sleep. Is there a simple and reasonable diet that will help eliminate my day-long fatigue? Also, I haven’t slept completely through the night since I was 5 years old. I thought this was just a part of who I am, but could this be a medical issue?

A: Healthy eating with the right combination of proteins, complex carbohydrates, fruits and vegetables—as well as adequate hydration with water—can certainly add a kick to your energy levels. However, it is important to know that the most common cause of fatigue is lack of sleep. And, given your nighttime concerns, the eight hours of bedtime you think you get may only equal a few quality hours of healthful and restorative sleep. So, the answer to your second question may be yes, your consistent sleep deprivation may be related to a medical issue (nighttime asthma, gastroesophageal reflux disease, sleep disorder, anxiety, others) that is best addressed by visiting your personal physician.

Needless to say, you have assigned your mind and body a formidable workload. In order to carry out this mission and keep revving on all cylinders, you would need a regular combination of good health, exercise, a well balanced diet, mental clarity, and an adequate amount of restful and uninterrupted sleep. Let’s look at the possible factors leading to your symptoms of fatigue. These include but aren’t limited to:

• Overwhelming stress and mental fatigue, possibly due to your intense and demanding schedule
• Illness (anemia, hypothyroidism, heart disease, diabetes, depression, etc.)
• Medications (certain antihistamines and anti-depressants, blood pressure medications known as beta-blockers, sleeping pills, others)
• Lack of exercise and deconditioning (harder to complete the physical demands of everyday life)
• Sleep deprivation
• Obesity
• Dehydration—the silent energy thief—slows down our metabolic rate because we need water to enable our system to digest, absorb and transport the vital nutrients needed for our bodies to rev-up to its full potential.

And, in reference to the first part of your question, the food you eat can definitely fuel you up or send you on a roller coaster ride to a destination called fatigue. Let me explain.

Foods such as simple carbohydrates (fruit juices, crackers with jelly, honey, etc) are quickly digested and provide a short-term energy boost. Others, including complex carbohydrates packed with fiber (whole grain cereals, pumpkin, carrots, apples) are broken down more slowly and give us a constant flow of energy. So if you grab a glass of juice and a slice of low or no fiber bread with jelly, you will get a quick and short term burst of energy, but you’ll ultimately feel drained and fatigued as this fuel is quickly used up as your body starts running on empty. A better choice would be a mixture of short-term energy boosters (fruit) along with foods containing healthier fats (omega 3 fatty acids, olive oil, others) and protein (yogurt, milk, string cheese, peanut butter, salmon), combined with foods yielding energy for the long run (whole grain breads or cereals, almonds, walnuts, others). This will keep you off that roller coaster ride of energy bursts and busts by giving your body a more constant flow of energy for your daily needs.

To get started, please keep a diary of the usual foods (including snacks and drinks) you eat. Record this for two weeks and write down when you feel energized and when you feel drained (you will be amazed at how this correlates with certain foods and food groups). Next, make an appointment with a registered dietician to review your energy robbing (highly refined and calorie dense muffins with a fruit drink, candy, cookies, others) and energy releasing (oatmeal mixed with milk and real fruit) meals. Together, you will formulate an eating plan that provides the energy to fuel you through your busy and hectic day.

In the meantime, here are some tips to keep you from experiencing a personal fuel shortage:

• Eat breakfast. After a night’s sleep, your body is in energy conservation mode and has a decreased metabolic rate. If you go about your day without added fuel, this low energy state continues. However, if you fuel up with a combination of healthy short- and long-term power foods (fruit, high fiber oatmeal or cereal, milk) as well as a glass of water, your metabolic rate picks up and continues to flow with that good energy reserve supplied during breakfast
• Healthy snacks. Graze throughout the day while being watchful of calories. Apples, a banana, a piece of string cheese, high fiber slice of bread (3 or more grams) with a teaspoon of peanut butter, and peaches are examples of some energizing snacks. You can even add a handful of peanuts, walnuts, almonds or others in this category once per day.
• Eat foods that contain magnesium. Yogurt, kefir, and low or no-fat cottage cheese all contain this mineral. Some studies have demonstrated that magnesium assists enzymes that are necessary for protein and carbohydrate metabolism.
• Lean sources of protein such as sardines, salmon, eggs, chicken and turkey
• Hydration with water and water dense fruits such as grapes, watermelon and apples (please speak with your physician in case you have any fluid restrictions)
• Breathe. Yep, I know, you are already doing that. However, proper breathing involves the use of your abdominal muscles so airflow will be maximized and provide a kind of turbo boost for your body.
• Move, jump, jiggle, wiggle and dribble. Periodically move about, especially if you have a sedentary job. This will help to circulate your blood, improve your breathing, and rev up your energy levels.
• Take time for yourself to do things you enjoy. Whether it is painting, taking a nature walk, reading a good book or visiting friends, this is important because stress can build up and trigger mental fatigue.

Lastly, whether it is food, activity, rest, work or play, the key to maintain your personal flow of energy is balance.

For further information, please see your physician as well as visit the American Dietetic Association at www.eatright.org and the National Sleep Foundation at www.sleepfoundation.org.

More on MSN Health & Fitness:

• Common Constipation Triggers
• Weighing the Risks of a Long-Term High-Protein Diet
• Search for Fatigue

Find all articles by Dr. Rob.

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Robert Danoff, D.O., M.S., is a family physician and program director of The Family Practice Residency, as well as the combined Family Practice/Emergency Medicine Residency programs at Frankford Hospitals, Jefferson Health System, Philadelphia, Pa. He is the medical correspondent for CN8, The Comcast Network, a regular contributor to Discovery Health Online and a contributing writer to The New York Times Special Features. (Read his full bio.)