What do all doctors’ waiting rooms have in common, besides outdated magazines? Lots of tired people.
Surveys show that fatigue is one of the most common reasons that we consult our family doctors. And that’s not surprising when you consider the number of conditions, both major and minor, that have fatigue as a symptom. Stress, depression, thyroid problems, anemia and food allergies can all cause persistent tiredness, says Susan M. Lark, M.D., author of Chronic Fatigue and Tiredness, director of the PMS and Menopause Self-Help Center in Los Altos, California, and a physician specializing in women’s health. Many women also have premenstrual fatigue or fatigue that’s related to menopause.
And while it may seem obvious, many of us simply don’t get enough sleep. “While a small minority of people can get by on four or five hours a night, most people need six to nine hours,” says Peter Hauri, Ph.D., director of the insomnia program at the Mayo Clinic Sleep Disorders Center in Rochester, Minnesota. The real test of whether you’re getting enough sleep is how you feel and function during the day.
And if your fatigue continues for six months or longer and is so severe that you can’t function normally, you may have chronic fatigue syndrome, a mysterious illness that causes flulike symptoms, persistent muscle pain and problems remembering or concentrating. Chronic fatigue syndrome hits mostly people between ages 25 and 50 and is relatively rare. Experts estimate that of all of the people who are fatigued enough to see a doctor about it, only 1 in 30 has chronic fatigue syndrome.
Finally, there are a number of vitamins and minerals that play roles in helping to keep you fatigue-free.
Iron: The Usual Suspect
One of the most common causes of fatigue is iron-deficiency anemia, says Dr. Lark. She estimates that 20 percent of women who menstruate are anemic because of the blood they lose each month. “Women with heavy menstrual flow have the greatest risk,” she adds. Anemia is also common among teenagers, pregnant women and women nearing menopause.
If you suspect that you may be anemic, the first step is to make an appointment with your doctor, says Dr. Lark. It’s the only way to find out for sure.
But even if you’re not anemic, a slight iron deficiency can affect your energy level, and you may benefit from getting more iron in your diet, says Dr. Lark. Experts who recommend iron to combat fatigue generally suggest between 12 and 15 milligrams a day. The best source of iron is animal products, so go for lean meats, cooked oysters and clams. Some vegetables such as spinach as well as legumes such as green beans, lima beans and pinto beans are also rich in iron, but the type of iron found in them is not as easy to absorb as the iron found in animal sources.
If you’re a vegetarian, drinking some orange juice or taking a vitamin C supplement of at least 75 milligrams along with iron-rich vegetables will help your body absorb more iron from your food, says Dr. Lark. Many commercial breads and breakfast cereals are also fortified with iron.
| Food Factors When it comes to beating fatigue, what you don't eat is just as important as what you do eat. Keep yourself on the wagon. "Alcohol is a central nervous system depressant, which is the last thing you need if you are feeling chronically tired," says Susan M. Lark, M.D., author of Chronic Fatigue and Tiredness, director of the PMS and Menopause Self-Help Center in Los Altos, California, and a physician specializing in women's health. Don't lean on caffeine. It's tempting to reach for a cup of strong coffee when you can barely keep your eyes open, but if you're mainlining coffee, tea or cola from morning to night, you're doing yourself more harm than good, says Dr. Lark. Caffeine may give you a temporary jolt of energy, but in a few hours, you'll be just as tired as before--if not more tired. In place of coffee, Dr. Lark recommends a caffeine-free herbal tea containing ginger root. "It tastes good and is mildly stimulating, but there's no rebound effect," she says. You can find herbal ginger teas in your local supermarket. Master your sugar cravings. Simple sugars, such as those found in cookies, candies and sweet desserts, cause sharp increases in your blood sugar level, which may make you feel temporarily energized. But after the initial rush, blood sugar drops sharply, says Dr. Lark, which can result in an energy crisis. Lighten up on fat. "Fatty foods, including most meats, are very hard to digest," says Dr. Lark. "Eating meat two or three times a day is like eating Christmas dinner 21 times a week. You're spending all of your energy digesting rich, heavy foods." She recommends a low-fat diet high in whole grains, legumes and fresh fruits and vegetables, the same type of diet that is recommended for preventing heart disease and some types of cancer. |
| Prescriptions for Healing Here's what experts recommend to help you banish fatigue. Nutrient Daily Amount
Iron 12-15 milligrams Magnesium 100-200 milligrams Potassium 100-200 milligrams Vitamin C 4,000 milligrams
MEDICAL ALERT: People with heart or kidney problems should consult their doctors before taking supplemental magnesium. People with kidney problems or diabetes should consult their doctors before taking supplemental potassium. High doses of vitamin C may cause diarrhea in some people. |
Two other minerals that may be beneficial for people with persistent fatigue are potassium and magnesium, says Dr. Lark. “In studies where potassium and magnesium were given together, 90 percent saw improvements in their energy levels,” says Dr. Lark. She recommends trying between 100 and 200 milligrams of each mineral for up to six months to see if they alleviate fatigue. It’s safe for anyone in good health, she says, although people with heart or kidney problems or diabetes shouldn’t take these minerals without consulting a doctor first.
Rev Up with Vitamin C
While more research needs to be done, some older studies suggest that low vitamin C intake can also contribute to fatigue. A 1976 study of 411 dentists and their wives found that those with low vitamin C intakes reported twice as many fatigue symptoms as those who got the most vitamin C. And studies of adolescent boys showed that even those with slight vitamin C deficiencies had more stamina after taking vitamin C supplements for three months.
Dr. Lark recommends about 4,000 milligrams of vitamin C a day for people with persistent fatigue. She warns that this high dose can cause temporary diarrhea in some people. “If this happens,” she says, “just cut back on the dose to the point where the diarrhea goes away.”
