Do you often feel tired during the day even after a good night’s sleep? Here are six surprising causes of fatigue and what you can do about them:
Dehydration. Even mild dehydration can slow your mental gears and make you tired. To stay hydrated during the day, drink plenty of water, snack on raw fruit and vegetables or yogurt.
Thyroid trouble. Over- and under-active thyroids can cause fatigue. A blood test for your level of thyroid-stimulating hormone can help evaluate your thyroid function. If you’re feeling fatigued, talk to your doctor about the possibility of a thyroid issue.
Anemia. This is a very common cause of fatigue and very easy to check with a simple blood test. It’s particularly a problem for women, especially those who are having heavy menstrual periods. To enhance your iron levels, eat an iron-rich diet, heavy in meats and dark, leafy greens.
Allergy medications. If you suffer from allergies, you probably take your all-day allergy pill as soon as you get up to clear your head. But, even ‘non-drowsy’ or non-sedating versions can make you sleepy. To combat this, take your 24-hour-allergy pill at bedtime. You’ll sleep off the immediate drowsy side effects, and the medication will continue to keep you sniffle-free throughout the next day.
Too much caffeine. You drink coffee to rev up your energy, not drag you down. But, too much coffee can have the opposite effect. If you’re consuming more than 4 cups of coffee each day, you can run into trouble. Some over-caffeinated symptoms include insomnia, irritability, headaches, anxiety and fatigue. Switch to tea, which contains less caffeine yet can still give you a boost in the morning or afternoon.
Not enough exercise. If you think that exercise would just make you more tired, there’s good news: Exercise increases energy levels. Get at least 30 – 60 minutes of physical activity on most days of the week.
If you never feel rested, and nothing seems to fix that, talk to your doctor or a sleep specialist.
Here are six simple ways to get you back on your feet each day:
Take a bike or hike. If you live close enough, put on your walking shoes or ride your bike to work. If you drive, park at the farthest end of the parking lot and walk to your building’s entrance.
Add steps with an app. If you carry your phone with you all day, download a pedometer app. Aim to increase your total daily steps gradually to 10,000 steps per day. Go to the restroom on a different floor, walk around when you’re on the phone or take a brisk walk during your lunch hour.
Stand up and stretch. Rise up from your desk every hour and do a few repetitions of forward stretches, backward stretches, side twists, overhead reaches and leg lifts.
Get face-to-face. Don’t call, email or instant message with coworkers. Whenever possible, walk to your coworkers’ offices and talk with them in-person.
Arm an alarm. If you have trouble remembering to move about during your workday, make use of today’s most common office equipment, your computer. Set up your Windows Task Scheduler or the OS X clock’s ‘announce the time’ feature, to remind you to take a break and start moving.
Cut back on couch time. At home, put a treadmill in front of your TV and exercise when watching your favorite program. No exercise equipment? March in place or tidy the room. Rather than play sitting-based computer games, switch to a Wii or other gaming device that includes active games that have you standing and moving.
1/4 c. brown sugar
2 T. butter or margarine
1 small Granny Smith or other tart apple, peeled and sliced
1 T. cinnamon
3/4 c. all-purpose flour, sifted
1/2 c. sugar
1/4 c. butter
1/4 c. milk
1/4 tsp. salt
Scant 1 tsp. baking powder
1 tsp. vanilla
Preheat oven to 350 degrees. Add brown sugar and margarine or butter to a deep-sided, 9-inch baking pan. Place pan in oven while preheating to melt butter. Remove from oven and stir to blend. Add apple slices, sprinkle with cinnamon. Add sugar to sifted flour and sift again. Add remaining ingredients and mix for 2-3 minutes, using medium speed. Pour over apple mixture. Bake for 25 minutes or until toothpick inserted in center of the cake comes out clean.
Variation: Brown sugar can replace the granulated sugar with the addition of nuts, raisins and allspice for a quick, spice cake.
Note: This quick to fix cake is tender and sweet, a great alternative to a cake mix that can be used as a base for an upside-down cake.
Nutritional Information Per Serving: Calories: 210; Fat: 9g; Protein: 3g; Carbohydrates: 29g; Fiber: 1g; Sodium: 120mg.
Heart attacks seem as though they come out of the blue, but most don’t. Clogged arteries are often the root of heart attacks, but there is usually something else that triggers them. Here are some common yet surprising heart attack triggers:
Waking up. Your risk of heart attack increases 40 percent in the morning.
Why? As you wake up in the morning, your body secretes adrenaline and other stress hormones, increasing blood pressure and a demand for oxygen. Your blood is also thicker and harder to pump because you’re partially dehydrated. All this taxes your heart. Build some extra time into your morning schedule so you can wake up slowly. If you’re a morning exerciser, warm up thoroughly to reduce additional stress to your heart.
Sudden, strenuous exertion. Regular aerobic exercise keeps your heart healthy. But, people who are sedentary should be careful before attempting intense exercise, as it can lead to a heart attack. Talk to your doctor before starting any exercise program, and increase your intensity level gradually.
Anger. All strong emotions increase adrenaline output, heart rate and the stickiness of red blood cells, which combined can trigger a heart attack. Men who are quick to anger are more likely to develop premature heart disease and five times more likely to have an early heart attack. Talk with your doctor or a psychologist about ways to manage extreme emotions.
Infections. Common forms of influenza and respiratory tract infections can raise your risk of suffering a heart attack due to an inflammatory response in your body that puts excess stress on your heart. To protect yourself, get a flu shot.
Eating a big meal. Eating a heavy meal can trigger a heart attack, especially in people who already have heart disease. Heavy eating can raise your levels of norepinephrine, a hormone that can increase blood pressure and heart rate. The temporary rise in blood pressure creates extra work for the heart. Avoid foods high in fat and calories and keep your portion sizes reasonable.
Here are some of the top excuses women give for not getting a mammogram and reasons why these excuses just don’t work:
I don’t feel any lumps. Even though you don’t feel any lumps, mammograms can detect tumors up to three years before they’re big enough to feel. Cancerous lumps detected by feeling account for about 4 percent of all the breast cancers out there – 96 percent are not felt, and 90 percent of those are picked up on a mammogram.
I’m too young to get breast cancer. It’s true most breast cancer appears in women after menopause. But did you know that one in eight breast cancers is diagnosed in women younger than 45? Women should get yearly mammograms beginning at age 40. If you have a family history of breast cancer, talk to your doctor to find out if you should get a mammogram sooner.
I’m afraid it will hurt. While a mammogram may cause momentary discomfort, it’s a very quick procedure. To minimize any pain, schedule your mammogram at least one week after your period when your breasts are less sensitive. Take an over-the-counter pain reliever one to two hours before your exam and do not forget to relax.
My breasts are small, so my risk must be, too. Cancer does not discriminate, and women with small breasts are just as likely as large-breasted women to get breast cancer.
No one in my family has breast cancer so I am not at risk. Actually, 85 percent of women diagnosed with breast cancer have no family history whatsoever. If you do have a family history of breast cancer, particularly if your mother or sister had it, you have an increased risk of getting breast cancer yourself.
Every three minutes, a woman is diagnosed with breast cancer. The earlier breast cancer is detected; the easier it is to treat. A mammogram is the best way to detect breast cancer in its earliest stages. Schedule your mammogram today! No more excuses. It could save your life.
Kentucky adults eat on average fewer than three servings of fruits and vegetables per day. That’s well below the latest dietary guidelines, which call for five to 13 servings of fruits and vegetables a day (depending on your age, gender, physical activity and overall health). Are you eating enough fruits and vegetables?
Eating plenty of fruits and vegetables can help you ward off heart disease and stroke, control blood pressure and prevent some types of cancer. Here are some tips on how to get more fruits and vegetables in your diet each day:
Eat some at every meal. Make sure every meal or snack you eat is paired with a fruit or veggie. Add salsa to your eggs, avocado to your turkey sandwich and fruit to your cereal.
Snack smart: Instead of snacking on chips or cookies, make sure to have healthier alternatives on hand. Some great options include baby carrots and hummus, celery and peanut butter, sugar snap peas or a piece of fruit.
Start dinner with a salad. And this doesn’t have to mean just boring lettuce and tomato – add lots of colorful vegetables, such as red cabbage, carrots and bell peppers. With so many combinations, you can eat a different salad every day.
Freeze your fruit: Looking for a sweet snack after dinner? Freeze of a handful of frozen grapes or strawberries.
Sneak it in: Add extra vegetables, such as grated zucchini or carrots, spinach, kale and bell peppers, to pasta sauces and soups.
Sip on a smoothie: A blended smoothie can be the perfect breakfast, lunch or snack. Start with your favorite fruits and some low-fat or almond milk and then throw in a handful of greens for an added nutritional boost. If you’re worried that you won’t like the flavor of the spinach or romaine, add a banana or a small spoonful of peanut butter or both, and you won’t taste the greens.
Many women believe that the only way to lose weight is to do aerobic exercise. However, weight training is also essential for getting into shape. Here are six reasons you should start lifting today:
You’ll burn more calories. It takes more energy for your body to maintain muscles than fat and so while your 30-minute run on the treadmill might have you sweating, lifting weights to develop your muscles will help you to burn more overall. Increased muscles also help to speed up your metabolism, which means that you still get to burn fat even while your body is at rest. And no, you won’t bulk up – women don’t have enough muscle-building hormones to gain a lot of mass like men do.
Your clothes will fit better. One pound of fat takes up 18 percent more space than one pound of muscle although muscle weighs more. As such, a woman who weighs 150 pounds can still look better in her clothes than someone who weighs 130 pounds of the same height, simply because she has more muscles.
It helps reduce stress. Weight training can release endorphins, the “feel-good” chemical in your brain. It also reduces the stress hormone cortisol, which helps to relieve feelings of anxiety.
You’ll build stronger bones. Lifting weights can be your best defense against osteoporosis – a disease affecting 10 million Americans, 80 percent of which are women. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.
It’s good for your heart. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It can also lower your blood pressure.
It reduces your risk of diabetes. Weight lifting improves how your body processes sugar so that your risk of diabetes is reduced. By combining strength training with aerobic exercises, you will also be better able to control your blood sugar levels if you are already diabetic.
Talk your doctor before starting any new exercise program.
1 c. low-fat Alfredo sauce
1 c. marinara sauce
1/4 c. vodka
4 c. cooked pasta
1/4 c. grated Parmesan cheese (opt.)
In a large bowl, combine Alfredo sauce and marinara sauce; stir in vodka. Add to warm, cooked pasta. Stir to blend or serve as a sauce. Garnish with Parmesan cheese.
Not quite the cream sauce, this is a blend of bottled marinara, low-fat Alfredo (from the refrigerated pasta case at the grocery store) and a splash of vodka. Great additions include cooked shrimp or chicken pieces, grilled mushrooms and toasted pine nuts.
Nutritional Information Per Serving: Calories: 360; Fat: 9g; Protein: 12g; Carbohydrates: 50g; Sodium: 539mg.
You’ve made up your mind to start exercising. But, just the thought of getting out of bed to exercise or rearranging your busy schedule has you concerned. Here are some tips to help you start, and stay motivated:
Write down why you’re working out. Determine what your reason is and keep notes or pictures of inspiration in plain view so that you’re constantly reminded of why. If your goal is to lose 20 pounds, put a picture on the bathroom mirror of yourself and post a new one every time you lose five pounds so that you can see your progress.
Stick to a schedule. Schedule workout times that work with your schedule. Workout sessions should be thought of similarly to very important meetings or social events that you must attend.
Hire some help. If it’s difficult for you to muster the will power to exercise alone, hire a personal trainer. Enroll in a boot camp or another fitness class. If you’re scheduled to workout in a fitness class or have paid a personal trainer to help you, you’ll be more likely to show up.
Mix things up. Don’t do the same old workout week after week. Mix up your workouts to keep them fresh and prevent boredom. Instead of running daily, consider a cross-training regimen that includes swimming and cycling.
Deal with your diet. You can do all the exercise you want, but if you neglect your diet, then you won’t achieve the intended benefit. Cut back on snacks and other prepared foods. Add more fruits, vegetables, grains and proteins into your diet. Drink plenty of water while you exercise and cut down on caffeine.
Reap the rewards. There is nothing wrong with providing yourself with an incentive. That reward might be a new dress or a weekend trip to somewhere special. Reward yourself with a prize, but only if you meet your goals. That incentive can help you stay on track.
Talk your doctor before starting any new exercise program.
Your lifestyle can affect how well your immune system protects you from germs, viruses and other serious diseases. Here are six steps that will strengthen your immune system and reduce your risk of getting sick (especially now that cold and flu season is here):
Move more. Exercise can help keep your immune system healthy. Get 30 minutes (or more) of moderate exercise every day and to reduce your risk of getting colds, infections and even depression. Schedule it into your day just like you would a business meeting.
Fight back with food. Eating processed foods that are high in fat and full of chemicals not only does nothing for your immunity, but it actually compromises it. Also cut back on coffee, soda and alcohol. Eat more fruits and vegetables, which are full of nutrients such as vitamins C and E, plus beta-carotene and zinc. Other foods particularly good for your immune system include fresh garlic, which may help fight viruses and bacteria, and old-fashioned chicken soup.
Fill up on fluids. Preferably water. All living cells are made of water so in order for them to function best; they have to be topped off. Fluid also keeps your blood and digestive system moving so that your body circulates needed nutrients and disposes of those you don’t need or that are harmful. Drink at least eight, 8-ounce glasses of water each day.
Rejuvenate with rest. Lack of sleep reduces your immune system function making you more susceptible to cold germs or the flu. Get 7-9 hours of sleep each night.
Soothe stress. Everyone has some stress; it’s part of life. If stress drags on for a long time, it makes you more vulnerable to illness, from colds to serious diseases. You may not be able to get rid of your stress, but you can get better at managing it. Learn to meditate. Take a few deep breathes, relax and be patient.
Stop and get the shot. The flu shot isn’t your only defense against the flu, but it is by far the best. What else can you do to protect yourself? Wash your hands often.