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The Relationship Between Diet and Fatigue
Posted by: | CommentsThe old adage “you are what you eat” is well known, but have you ever really thought about what it means? We all know a heavy pasta meal might make us tired in a few hours. Sugar gives some a rush, and caffeine may provide a temporary energy boost. But the cliché delves much deeper than that. “You are what you eat…” is one of the best pieces of advice you may find for maintaining good health. As healthy eating continues to push to the forefront of newsworthy topics, more Americans of all ages are learning the value of consuming proper, well-balanced diets.
Healthy eating cultivates good overall health; it potentially helps ward off some medical conditions; and it positively affects other conditions. For instance, those with diabetes are able to maintain better health when they follow the correct diet for that disease. People with high-cholesterol can help improve that condition when following nutritional guidelines that aid in decreasing cholesterol levels.
Healthy eating is beneficial in other ways, both medical and non-medical, including battling fatigue. Knowing this may be of particular interest to the senior population who are prone to experience a lack of energy and increased fatigue due to medical conditions, medications, and the aging process, in general. To make it easy to understand, this analogy may help: your body needs the proper amount of nutrients in order to function best, very much like a car needs gasoline. Without a continual supply of nutrients and sufficient calories needed to perform both physical and mental activities, your body can become sluggish and tired on a daily basis. The subsequent lethargy can leave you feeling much like you have run out of gas.
The good news is – provided your lack of energy is not caused by a medical condition or medication – fatigue can easily be addressed by learning to eat well-balanced meals and snacks that contain enough calories and nutrients to keep your body in optimum health. Even if fatigue is caused by an underlying condition, medication or stress, eating well can help boost energy levels and counteract excessive tiredness.
Simply eating to stave off hunger during the day is not sufficient. Also, keep in mind that if your body out-performs its caloric intake, this can cause increased tiredness. The foods that you choose to eat are essential. However, overeating can also cause fatigue, as it causes the digestive process to work overtime and can contribute to feelings of lethargy. The key to healthy eating is choosing key foods that contain adequate nutrients and consuming these meals or snacks in appropriate portions.
Foods that are nutrient-rich that can help fight fatigue are not hard to find. Opt for plenty of fresh fruits and vegetables. Vegetables should not be overcooked, as doing so causes a loss of nutrients. Red meat and spinach provide needed iron, while fish such as tuna or salmon contain omega-3 fats – all of which are helpful in fighting fatigue. Proteins can also be obtained by consuming fish, lean meat and beans. Nuts offer a protein boost and are a good snack choice. Choose whole grain pasta, rice, bread and cereal to complete a well-balanced, fatigue-fighting diet.
If you suspect your fatigue is due to poor eating habits, changing your diet may be all you need to feel energized daily. However, there are medical conditions that can cause fatigue. It is important to discuss this with your care provider to determine if your fatigue may be due to an underlying health issue. In the meantime, feel free to pursue healthy eating habits because the end result will be a healthier you!
References:
Andrews, Jill. Livestrong.org (2011). Food to fight fatigue. Retrieved on March 22, 2012 from http://www.livestrong.com/article/375604-food-to-fight-fatigue/.
Tree.com. Healthy eating: diet and fatigue. Retrieved on March 22, 2012 from http://www.tree.com/health/chronic-fatigue-treatment-diet.aspx.
Psychologytoday.com (2003 / 2011). Fighting fatigue with diet. Retrieved on March 22, 2012 from http://www.psychologytoday.com/articles/200310/fighting-fatigue-diet.
2012 Hurricane/Emergency Preparedness Checklist (Courtesy of BayNews9)
Posted by: | CommentsPart Two of Two
Hardware
- Hand tools – hammer, screwdrivers to use now, shovel and pickax for after the storm
- Power screwdriver
- 4×8-foot sheets of plywood 5/8-inch to 1/2-inch thick to put over windows. Ask for exterior plywood.
- 1/4 machine screw sockets and screws
- Plastic sheeting to cover furniture
- Rope
- Sturdy working gloves
- Duct tape to waterproof items; masking tape isn’t strong enough.
- Canvas tarps
- Nails. There are many kinds, so look over your home now and determine what you will need.
Medical Needs
- Medic-alert tags
- Insect-repellent sprays and candles
- Feminine hygiene items
- Sunscreen
- Soap
- First-aid kit and first-aid handbook
- A supply of any prescription drugs
- Extra over-the-counter medicine (for colds, allergies, cough)
- Children’s medicines
- Aspirin
- Bandages
- Adhesive tape
- Cotton-tipped swabs
- Antiseptic solution
- Sterile rolls, bandages
- Ear drops
- Thermometer
- Tweezers
- Needles
- Disinfectant
Baby Needs
- Disposable diapers, wipes
- Formula, baby food
- Diaper rash ointment, petroleum jelly
- Baby medicines (pain, cold, cough)
- Medicine dropper
Emergency Toilet
- Small can with tight lid
- Plastic bags for liners
- Disinfectant or bleach
- Deodorizer
Kitchen Supplies
- Plastic to line bathtub to fill with water
- Jugs or containers to store water
- Water purification tablets (usually available only in drug stores), 2 percent tincture of iodine or ordinary household bleach, which contains hypochlorite as its only active ingredient – not bleach with soap, lemon or other additives.
- Manual can opener
- Bottle opener
- Matches
- Pocketknife – preferably Swiss Army style
- Camp stove or other cooking device and plenty of fuel. Use canned fuel, not charcoal or gas
- Disposable dishes
- Ice chests or coolers
- Paper plates, napkins, cutlery, cups
2012 Hurricane/Emergency Preparedness Checklist (Courtesy of BayNews9)
Posted by: | CommentsPart One of Two
Hurricane Kit – pre-pack
- Flashlights and extra bulbs
- Battery-operated radio
- Fully charged battery-operated lanterns. Don’t get candles and kerosene lanterns. They are fire hazards.
- Extra batteries (in different sizes)
- Matches (waterproof matches also suggested)
- First aid kit
- Manual can opener
- Clock (wind-up or battery-operated)
- Plastic garbage bags
- Duct tape
- Working fire extinguishers
- Scissors
- Clean change of clothes, rain gear, sturdy swamp boots, heavy gloves
- Extra blankets
- An inexpensive rabbit-ears television antenna to use if cable goes out
House Checklist – gather supplies early
- Store loose outdoor items
- Anchor small sheds
- Trim dead branches from trees and shrubs
- Put chorine in pool – protect filter motor
- Tape or board up windows
- Fill gas tank of cars – park in safe place
- Remove valuables (furniture and rugs) from the floor
- Move furniture away from window – cover with plastic
- Put important documents in waterproof container
- Get extra cash (ATMs may lose power)
- Refills and extra supplies of medications
- Keep tuned to Bay News 9 for the latest information
Food and Water
- Bottled water. Figure on a gallon of drinking water per person per day.
- Shelf-package juice and milk boxes
- Canned and powdered milk
- Beverages (powdered or canned, fruit juices, instant coffee, tea)
- Prepared foods (canned soups, beef, spaghetti, tuna, chicken, ham, corned beef hash, fruit cocktail, packaged pudding)
- Canned vegetables and fruits
- Dried fruits
- Snacks (crackers, cookies, hard candy, nuts)
- Snack spreads (peanut butter, cheese spreads, jelly)
- Cereals
- Raw vegetables
- Sugar, salt, pepper
- Bread
- Dry and canned pet food
- Right now, buy all the nonperishable foods you will need, put them in a box and leave them alone, except to rotate stock. Stock up on ice and pack coolers as early as possible. Freezing them ahead of time is less hassle than fighting for them at a store.
- Before the storm, turn your refrigerator and freezer to the coldest setting and drape blankets over them, but keep bottom vents clear. Then move perishables you’ll use first into ice chests to limit opening of refrigerators.
- Designate one cooler you will open regularly; fill that with drinks and less perishable items. Set aside other coolers for more perishable things such as meats and open them only rarely.
- Crank up your ice maker, break out the ice cube trays or fill jugs with water, so you can be making and storing ice in your freezer or coolers around the clock.
- Store cubes or small blocks of ice in sealed bags and containers so you can drink it after it melts.
- Clean your bathtub out, then wash it with bleach. Rinse thoroughly. If possible, line it with plastic. Then fill it and as many clean bottles as you can with drinking water. Fill your toilet tank; you’ll want it to flush after the storm.
