Unraveling the Mystery of Fatigue 

The Six Most Likely Culprits
Fatigue-that feeling of tiredness no matter how much sleep you get-is a very common health problem. There are a number of things that could cause fatigue. In fact, there are so many that it is impossible to list them all here. Any serious health condition could cause tiredness, but there are also some less complex reasons for feeling fatigued. Here are six of the most common causes of fatigue. It’s best to remedy these potential threats to your energy levels and see if you can’t solve the problem.

1.Anemia

“Anemia” is a common condition in those who are iron deficient. Anemia occurs when your red blood cell levels have dropped. It may be that your body is producing too few of them, or it could be because you have lost too many through injury, surgery or illness. Sometimes, the body destroys red blood cells faster than they can be replaced. Make sure that you get enough iron in your diet by eating these iron-rich foods: clams, oysters, organ meats, fortified cereals, soybeans, pumpkin seeds, blackstrap molasses, lentils, spinach, beef and sardines. Be aware that certain foods can interfere with iron absorption. “Phosphates” in dairy products and egg whites, as well as tannins in coffee and tea, could cause iron-absorption problems. Other foods to avoid while eating an iron-rich meal are red wine, rhubarb, chocolate and wheat bran. Vitamin C, on the other hand, could greatly enhanceyour body’s ability to absorb iron. Have a bowl of fortified cereal with orange juice in the morning and broccoli, green pepper or some other vegetable that is high in vitamin C with beef or oysters. Alternately, you can boost your iron levels by taking supplements. Adults aged 51 years and older should be getting 8 milligrams(mg) per day of iron.

2.Caffeine

Caffeine is another culprit when it comes to chronic fatigue. Caffeine causes a number of changes in your body. For example, it increases the number of neurons firing in your brain. The pituitary gland then responds by releasing a flood of hormones. The hormones, in turn, tell the adrenal glands to produce adrenaline. Once adrenaline is released, you might find yourself experiencing some or all of the following symptoms: your pupils dilate, your breathing tubes open up, your heart beats faster, blood flow increases to your muscles, your blood pressure rises, blood flow to your stomach slows, your liver releases sugar into your blood stream to give you extra energy and your muscles tighten up in a “fight or flight” response. This gives you a temporary energy lift. Your pancreas then produces extra insulin to reduce the extra blood sugar. With repeated caffeine intake, your pancreas may produce too much insulin and zap the blood sugar that you would normally use to feel awake and energetic. When this happens, you can feel chronically tired. Some people are more sensitive to caffeine than others-you will have to gauge this for yourself. If you are on this caffeine-blood sugar yo-yo, you may find that your symptoms of fatigue disappear within a matter of days once you eliminate caffeine from your diet. Coffee and cola contain high amounts of caffeine. Tea also has some caffeine. Try substituting grain-based hot beverages and caffeine-free herbal teas for coffee to see if your energy levels improve.

3.Vitamin B12

Make sure that you are getting enough folate and vitamin B12-both can affect your energy levels. Folate is a watersoluble B vitamin that occurs naturally in food. Folic acid is the synthetic form that is found in supplements. Folate helps make and maintain new cells. Folate can be found in leafy green vegetables, fruits and dried beans and peas. Vitamin B12 is needed in the production of red blood cells and to maintain a healthy nervous system. Seniors may be at risk for a B12 deficiency because the absorption of this vitamin requires the normal functioning of the stomach, pancreas and intestines. An estimated 12% to 14% of seniors are deficient in vitamin B12. You can get your daily requirement of B12 by eating meat, dairy products, fortified cereals, fish and eggs. Both folic acid and B12 can be taken in supplement form. The recommended daily allowance (RDA) for vitamin B12 is 2.4 micrograms (mcg) for adults, and the RDA for folate is 400 mcg.

4.Hypothyroidism

“Hypothyroidism” is a condition in which the thyroid gland fails to produce enough thyroid hormone. This causes the body’s normal rate of mental and physical functioning to slow, making you feel tired. Those who are over the age of 50 are at risk for hypothyroidism. Hypothyroidism can be caused by an enlargement of the thyroid gland, which is called “goiter.” Goiter is usually the result of an iodine deficiency. If you have an enlarged thyroid, try to avoid eating too many of theses foods: cabbage, broccoli, rapeseed, cauliflower, Brussels sprouts, soy, lima beans and millet. They contain “goitrogens,” which affect the functioning of your thyroid. Keep iodine-rich foods in your diet- kelp, beetroot, bananas, oatmeal, radishes, fish, potatoes and parsley all contain iodine.

5.Lack of Exercise

Exercise is a key player when it comes to fatigue. You can’t replenish your energy stores without a little rest and some exercise. Exercise, when done in moderate amounts, will actually boost your energy levels by improving circulation, aiding digestion, stretching muscles and tendons and boosting the function of your major organs.

6.Dehydration

The simplest, most common reason for fatigue? Dehydration. Many, many people forget to drink enough water throughout the day. When you are dehydrated, you will feel sluggish and dizzy and lack mental and physical energy. You can easily drink six glasses of water a day to keep hydrated. Most people admit to only drinking two. Try drinking water in sips all day long, rather than waiting until you are thirsty and gulping down two glasses at once. Medical experts agree that if you realize that you are thirsty, you are already dehydrated.

For more information on natural remedies visit http://www.doctorshealthpress.com