Seneca Nation Health Department

New Page 1

Fatigue drives over 10 million people to the doctor each year. Chronic tiredness blocks our productivity and disrupts our lives. It is one of the number one health complaints heard by doctors today and the number keeps rising every year. Fatigue is generally a simple issue that can be fixed by making slight changes to your daily habits.

The first and most important thing you need to consider when looking to boost your energy levels is your diet. You may think your eating healthy but when you take a step back to understand more about nutrition you may be pretty surprised at what you will find out. For instance energy drinks, while energy drinks contain many vitamins that may be beneficial, they also contain a lot of caffeine and sugar that give you a sudden burst of energy which will wear off quickly, leading to a dramatic drop in energy levels. You may even feel more tired than you were before the drink. Some other things that lead to a false energy boost are coffee, chocolate, sweets and fats.

All these things in excess are not beneficial to your body therefore not beneficial to your natural energy levels. White bread, pasta and other heavy carbohydrates can also deplete your energy levels as they contain sleep inducing hormones which result in lethargy and bloating.

Here are some tips to help you maximize the efficiency in which your body uses your food for energy.

1. Don't skip breakfast ..... Eating a healthy breakfast not only helps to boost your metabolism, but
	also gives your body needed nutrients to help you feel energized throughout the day. Remember, that you need to eat a healthy breakfast, stick with whole grains, fruits, and low fat dairy selections. Classic oatmeal is truly the breakfast of champions!

2. Eat more often..... Instead of stuffing three large meals down every day, you
	should try to eat smaller meals more frequently. For instance 2 slices of whole grain toast for breakfast, an apple or yogurt for a snack, a sandwich with lean meat for lunch, a small salad or cup of nuts in the afternoon, a small but yet well rounded dinner and maybe some strawberries or melon later on that evening. Once again ....Eat often but eat healthy, healthy foods give you more energy.

3. Watch what you drink .... Dehydration is a big cause of fatigue. Replace sweet
	drinks (including artificially sweetened drinks with water as much as possible. Thirst is not always a reliable indicator of need, so drink up.

4. Eat your greens..... Cooked leafy greens such as spinach, collards and broccoli
	are a power house of energy boosting chlorophyll as well as magnesium and B vitamins. These nutrients are also needed to make serotonin which is a natural chemical our brain needs to keep us happy, focused and productive.

5. Fill up on fiber .... Very few people get as much fiber as they need in their diet
	and that is troubling because fiber is actually one of the most important things we should be including. Fiber helps to flush toxins and waste out of the body therefore relieving you of the sluggish feeling caused by those toxins as well as many health problems.

While your diet can play a major part in your energy levels, it is not the only factor that you can control. There are many things such as your environment, your outlook and routine, that can be easily changed and will help to make you feel more energized. Here are some ideas.

1. Don't stress out .... Sometimes it's a lot to ask, with all that there is to worry about now days, but it is also really important, if we are the kind of person who stresses easily, that we put a conscious
effort toward changing our habits for the better. Stressing out causes your brain to overload and as a result it will leave you feeling tired and exhausted. Not only can stress make you tired but it can also compromise your health and relationships. So, in many aspects it is in your best interest to program yourself to stay as calm and positive as possible, even during tough times. If you have troubles doing this on your own, feel free to ask your doctor for advice.

2. Exercise, Exercise, Exercise..... It may seem that when a health issue is discussed, exercise is always a part of the solution. That's because exercise truly is a "miracle" cure for much of what ails us. It seems that with our ever increasing sedentary (low mobility) lifestyle, the more health concerns we face and the more they relate to our exercise habits. Studies show that aerobic exercise improves mental performance and physical well-being. A vigorous daily walk, swim or bike ride will keep you physically energized and mentally alert. Be careful to avoid overexertion as this depletes blood sugar and thus energy.

3. Get a breath of fresh air ..... Stale air encourages stagnation, work and sleep in a room where you can open a window. If this is not possible, take short breaks throughout the day and walk outside. Take deep breaths of fresh air to rejuvenate your system.

4. Turn down the heat .... Your brain slows down when it gets too warm, which in turn promotes tiredness. 5. Take a short nap .... Research has shown that many people who take a 5 minute nap or shut eye in the afternoon, perform better for the rest of the day than those who don't.

6. Get some sun ..... Everyone seems to be more afraid of the rays now days. Problem being that, while unprotected overexposure to sunlight can lead to aging skin and other skin disorders it can also help your body produce a much needed vitamin.
Most Americans have a Vitamin D deficiency due to a lack of sun exposure. Your skin needs moderate sunlight in order to naturally make vitamin D which helps your body to efficiently use your calcium, boosts your immunity, plays a role in insulin secretion and helps to regulate blood pressure.
Lack of sunlight exposure can not only lead to fatigue and depression but to muscle weakness, cancer, osteoporosis and other diseases in which Vitamin D deficiency plays a role.

7. Plan something different .... Sometimes one of the best ways to combat fatigue is switch up your daily "grind". These things can be subtle to extreme depending on how adventurous you feel. Here are some ideas... Take a different route to work Take your lunch break at a different time during the day Schedule a few hours off on a Friday afternoon Meet a friend for lunch Watch a different TV show at night Try an exotic recipe for dinner or try a different restaurant Sit out side a read a book while drinking your coffee Just plain try something different and don't forget to throw in some excitement here and there. Good luck, stay positive and be sure to boost that energy, your going to need it!