One of the most common complaints health care practitioners hear is that of a lack of energy. Getting more sleep, regular exercise, reducing stress and improving diet play a role in fighting fatigue. Improving one's diet involves meeting your daily caloric requirements, limiting highly refined, processed foods, emphasizing fresh fruits and vegetables, whole grains, lean protein, good fats and maintaining adequate hydration. To maintain energy throughout the day, it is necessary to meet your daily caloric needs. On the other hand overeating can deplete energy levels by overwhelming the ability to digest and absorb the large amounts of food consumed. In addition, the resulting overproduction of insulin can leave too little sugar for immediate energy. Eating small frequent meals helps keep blood sugar levels in check, thus avoiding sugar highs of lows.
Caloric requirements are determined by many factors such as gender, age and activity level. In general, 1,600 calories per day is the estimated requirement for many sedentary women and some older adults. Most children, teenage girls, active women and sedentary men need about 2,200 calories a day. Teenage boys, active men and some very active women need about 2,800 calories per day.
Dehydration can lower energy levels and blunt your ability to concentrate. Do not wait until you're thirsty since the thirst sensation doesn't occur until you've lost two percent of your body weight; dehydration is defined as fluid losses greater than one percent of body weight. In addition to off-setting dehydration, water is necessary for proper elimination, metabolizing stored body fat and suppressing appetite.
Feelings of fatigue occur to most of us at some point in our lives. Emphasizing a diet rich in fruits and vegetables, whole grains, lean protein, "good" fats, and water in addition to adequate sleep, stress reduction, and exercise all play a role in combating fatigue.
Barbara Freedland is a registered, licensed dietitian with over 25 years of experience including clinical, public health, home care and consulting. She currently has a private nutrition practice specializing in gastro-intestinal disorders in addition to counseling those with weight issues, diabetes, and other health conditions. Barbara received her B.S. in Dietetics from Michigan State University and her M.S. degree in Nutrition Education from Rosalind Franklin University in Chicago. She can be reached at (727) 846-7031.
