Boosting Energy & Managing Fatigue Archive

Exercise helps keep the brain healthy by improving memory and problem solving, and may even reduce the risk of dementia. Dr. Alvaro Pascual-Leone advocates regular exercise as a treatment for all people and explains more about the benefits for the brain.

Do you sometimes feel like the Energizer Bunny when his battery runs low? You might start the day strong, but by midafternoon, you can't quite keep going and going.

Fatigue afflicts everyone at one time or another. Assuming your doctor has ruled out serious medical causes, there are a few basic steps you can take to "recharge your batteries."

The world moves at a hectic pace these days. If you feel like you're constantly running on empty, you're not alone. Many people say that they just don't have the energy they need to accomplish all they need to. Sometimes the cause of fatigue is obvious — for example, getting over the flu or falling short on sleep. Sometimes a vitamin deficiency is part of the problem. It might be worth asking your doctor to check a few vitamin levels, such as the three we've listed below.

• Iron. Anemia occurs when there aren't enough red blood cells to meet the body's need for oxygen, or when these cells don't carry enough of an important protein called hemoglobin. Fatigue is usually the first sign of anemia. A blood test to measure the number of red blood cells and amount of hemoglobin can tell if you have anemia. The first step in shoring up your body's iron supply is with iron-rich foods (such as red meat, eggs, rice, and beans) or, with your doctor's okay, over-the-counter supplements.
   
• Vitamin B₁₂. Your body needs sufficient vitamin B₁₂ in order to produce healthy red blood cells.  So a deficiency in this vitamin can also cause anemia. The main sources of B₁₂ are meat and dairy products, so many people get enough through diet alone. However, it becomes harder for the body to absorb B₁₂ as you get older, and some illnesses (for example, inflammatory bowel disease) can also impair absorption. Many vegetarians and vegans become deficient in B₁₂ because they don't eat meat or dairy. When B₁₂ deficiency is diet-related, oral supplements and dietary changes to increase B₁₂ intake usually do the trick. Other causes of B₁₂ deficiency are usually treated with regular injections of vitamin B₁₂.
   
• Vitamin D. A deficit of this vitamin can sap bone and muscle strength. This vitamin is unique in that your body can produce it when your skin is exposed to sunlight, but there also aren't many natural food sources of it. You can find it in some types of fish (such as tuna and salmon) and in fortified products such as milk, orange juice, and breakfast cereals. Supplements are another way to ensure you're getting enough vitamin D (note that the D₃ form is easier to absorb than other forms of vitamin D).

For more ways to combat fatigue, buy Boosting Your Energy, a Special Health Report from Harvard Medical School.

If you feel run-down, lack of iron is probably not the cause. You can easily get enough of this key mineral in your diet.

Decades ago, advertising for the liquid vitamin and mineral supplement Geritol warned against "iron-poor, tired blood." It's a reference to the fact that red blood cells need iron to make hemoglobin, the molecule that grabs oxygen and transports it around the body.

Sedative effects of drinking can also initiate other physical responses in the body

Image: KatarzynaBialasiewicz/Thinkstock

Many people think that a little nightcap will help them sleep soundly through the night. Although alcohol's sedative effects can make you drowsy, they also have other effects that can interfere with quality sleep.

Several hours after that nightcap, the alcohol raises the body's level of epinephrine, a stress hormone that increases the heart rate and generally stimulates the body, which can result in nighttime awakenings. Indeed, alcohol may account for 10% of cases of persistent insomnia. Alcohol also relaxes throat muscles, and this relaxation can worsen sleep-related breathing problems and contribute to sleep apnea. What's more, alcohol may increase the need to urinate during the night — just another way in which it can disrupt sleep.

Healthful protein, slowly digested carbohydrates, fruit or vegetables serve up best morning mix

As you sleep, your body is hard at work digesting yesterday's dinner. By the time you wake up, your body and brain are demanding fresh fuel. "Breaking the fast" is a key way to power up in the morning. Do it right and the benefits can last all day.

If you miss the day's first meal, notes Dr. David S. Ludwig, a nutrition expert at Harvard-affiliated Children's Hospital Boston, you may start off with an energy deficit and have to tap into your energy reserves.

As a stimulant, caffeine can definitely increase your energy level. Did you know it can decrease it, too? It all depends on how sensitive you are to caffeine, and when and how much you consume.

Caffeine does help increase alertness, so having a cup of coffee before going to a meeting or starting on a project can help sharpen your mind. What about energy drinks? While increasingly popular, there's really no magic formula here. What gives these drinks their jolt is good old-fashioned caffeine. Caffeine content varies widely among energy drinks. Many contain as much or more caffeine as a cup of coffee, along with loads of sugar.