Q) I'm in good health and I've been sleeping well. But I'm tired all the time. Could my diet be causing this lethargy?
A) Most of us experience some mid-afternoon drowsiness -- the "3 o'clock slump" or the "4 o'clock fade." But if you feel groggy throughout the day, that could be reason for concern.
Fatigue often signals that something is wrong. Stress and depression, for example, often cause fatigue. Many diseases cause fatigue; among the more common are anemia and underactive thyroid.
The impact of food on your energy level is usually minor. Still, nutritional factors can contribute to fatigue.
- Not eating often enough. Eating small meals and snacks throughout the day maintains your energy level better than eating one or two large meals. Eating frequently creates a steadier level of sugar in the blood. For most people, the ideal eating pattern is breakfast, lunch and dinner, with light snacks in between.
- Overeating. A big meal floods your blood with sugar, giving you a temporary energy lift. But this is quickly followed by an inevitable crash and feeling of lethargy.
- Lack of fluids. Getting enough water and other fluids is important, too. Fatigue is one of the first signs of dehydration. Drink extra water if you've consumed a caffeinated beverage or alcohol. And drink plenty of water before and during exercise.
- Vitamin and mineral deficiencies. Being deficient in some vitamins and minerals can cause fatigue. In the United States, the most common deficiencies are of iron, magnesium, dietary calcium, vitamin B-12 and vitamin D. Vitamin and mineral deficiencies are easy to diagnose. Any deficiencies are easy to remedy with supplements.
- Fatigue-inducing foods. Milk, poultry, corn, brown rice, chickpeas, pumpkin seeds, peanuts, bananas, dates and chocolate all contain a nutrient (called L-tryptophan) that helps you feel relaxed and possibly fatigued.
Several years ago, one of my patients told me his Thanksgiving had been "terrible." Why? Because shortly after the meal he became extremely sleepy and couldn't keep his eyes open during the football game!
He had eaten peanuts before the meal, then an unusually large amount of turkey and pumpkin pie. He topped it off with a glass of hot chocolate. I hope he fell asleep before thinking about the number of calories he had consumed.
Write to Anthony Komaroff via his website, www.AskDoctorK.com, or write: Ask Doctor K, 10 Shattuck St., Second Floor, Boston, MA 02115.
No comments:
Post a Comment