HEALTH SPECIAL...FEELING TIRED ALL THE TIME?

FEELING TIRED ALL THE TIME?  Here is how you can beat that constant fatigue Awhopping one among 10 people say that they feel tired most of the time. While certain tests can rule out nutrient deficiencies and hormonal problems, this feeling of being perpetually worn out could also be related to your lifestyle. So, if you’re among those who are constantly feeling drained out, here are some fatigue-fighting tips. STAY HYDRATED It is essential that you drink at least eight glasses of water every day. When your water intake is inadequate, your blood pressure drops, which further slows the amount of oxygen supplied to the brain — this leaves you fatigued. So, stay hydrated. A cup of coffee a day can also increase alertness. TAKE A POWER NAP When you feel sluggish in the afternoons, a nap is just what you need. But get the duration right. A power nap for about 20 to 30 minutes can be refreshing. This gives your brain a much-needed break. However, don’t throw yourself into work as soon you wake up. You have to give your brain some time to recover. CUT DOWN ALCOHOL CONSUMPTION If you’re among those who sip a glass of wine every night to unwind after a long day, stop right there. While alcohol can relax you initially, it also has a dehydrating effect — it will not let you enter the stage of deep sleep. So, cut down your liquor consumption as much as you can. GO HIGH ON HERBS Certain herbs can help your body cope with fatigue. Try having ginseng; it stimulates your adrenal glands and makes you more alert. A herb called rhodiola is also known to fight sluggishness.     Don’t, however, expect miracles overnight — it can take anything from four to five days before you notice a significant change in your energy levels. EAT LOW GLYCAEMIC INDEX FOODS Unprocessed foods with a low glycaemic index (GI) will ensure that your energy levels remain stable. Opt for slow-burning wholegrains, brown rice and brown bread. Eat small portions because your body uses a lot of energy to digest food and you will end up feeling tired. Carbs have glucose, which can trigger the production of serotonin, a hormone which can make you sleepy. INCLUDE PROTEIN Ideally, you should be getting 50g of protein daily in order to feel energetic. Protein decreases the speed at which carbohydrates are absorbed. This in turn ensures that you have a steady rate of glucose in your bloodstream. Apart from this, protein also helps to enhance your mood. GO EASY ON THE CAFFEINE If you’re a coffee addict, one of the first things you need to do is to limit your intake. Have smaller cups especially after lunch otherwise the quality of your sleep at night will be affected, making you feel terrible the next day. Too much sugar in coffee or other beverages also make you feel tired. Use honey, instead, which is a healthier alternative. GET ENOUGH SUNLIGHT We feel more tired during the monsoon and winter, because we don’t get adequate sunlight, which our body needs. When the body does not get enough sunlight, it produces too much melatonin — the hormone that is responsible for making you sleepy. So, step out and take a walk in the sun early morning or late afternoon. Try and keep windows at home open so you can benefit from the natural light. LIMIT TIME IN FRONT OF THE COMPUTER/ TV People who use laptops and computers — and watch TV at night — find it more difficult to fall asleep because the blue light emitted from these devices suppresses the production of melatonin. As soon as the sun sets, dim your laptop light and stop watching TV an hour before bed. INCREASE MAGNESIUM AND VITAMIN B INTAKE For people who aren’t aware, magnesium is known to maintain your blood glucose levels and look after muscle health and concentration. Therefore, a deficiency can make you feel rather lethargic. Include green leafy vegetables and nuts in your diet and ask your doctor if you need a magnesium supplement. There are eight B vitamins that one requires to feel energised. Vitamins B1, B3, B5 and B6 convert food into energy. Eat chicken, nuts, cheese and eggs. DO BREATHING EXERCISES DAILY   Unbelievable as it sounds, if you don’t breathe correctly, it can actually make you feel tired. Breathe in through your nose and let the air fill your stomach. Exhale gently. Do breathing exercises thrice a day if you can. SIMPLE TIPS Have an important event/ meeting coming up, but all you can think of is hitting the sack? Here are some quick fixes to perk you up... Sniff some mint. That’s right. Experts say that sniffing peppermint can boost alertness levels. Even essential oils of eucalyptus, basil and rosemary can work wonders. Have some dark chocolate. It has theobromine, which is a stimulant. Take a couple of minutes to stretch your body. Go for a massage. Both your mind and body will be grateful. Splash some water on your face and if having a shower is possible, even better. Listen to some music — it is an effective way to increase energy. Research also suggests that music distracts you from feeling fatigue. — Compiled by Zeenia F Baria BT130318