Mari-Etta Parrish RD, CSSD, LDN
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Fatigue is one of the most common
symptoms reported by patients to their
doctors.
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Foundations to Fight Fatigue
Adequate Sleep, Proper Nutrition,
Exercise, Healthy Body
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Sleep
and
Energy
Get 7-9 hours every night and
Practice good sleep hygiene:
ban back lights 1 hour prior to bed time,
reserve the bed for sleep only,
keep room quite,
cold and dark,
minimize distractions,
follow regular sleep/wake patterns,
finish exercise 2-3 hrs. prior,
limit caffeine after noon
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Exercise and Energy
actually gives you more energy
helps you sleep better
Aids in stress management
provides endorphin surge
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Disease: (all)
Depression
Stress
Weight
Hormone Deficiencies
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Good
Health
and
Energy
Skip the supplements; go for real food!
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Adequate Calories
Power up early in the day
Avoid going more than 3-4 hours without fuel
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Balanced
Meals
Too much fat or carb=
fatigue
Too little fat or carb=fatigue
Go for fiber!
Must contain protein
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Carbohydrate
Timing, type, and
amount matter
Cannot use protein for fuel
Brain only functions off glucose and requires 20% of
total daily intake (~120g. Carb/daily, or 420 calories)
Must have carbohydrate present to burn fat for fuel
Ketogenic diets are proven to cause fatigue
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Hydration
Before exercise or
extreme work
condition needs are
met, aim for at least
half your weight in
ounces daily
ALL fluids count
toward your daily goal
Monitor urine color
and frequency
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Variety
Avoid eliminating major
foods or food groups
Ensures you get all nutrients
B-12, (all B vitamins), FE,
zinc, Vit. D, anti-oxidants
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Whole Foods
Processed foods link to higher rate of depression
Food additives (like nitrates) can cause reactions that
lead to lethargy
Food allergies/sensitivities
can cause fatigue
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Stimulants
Caffeine: Does provide a boost; Must be careful to
not do too much
Ginseng, Taurine, Guarana, Carnitine, Ephedrine,
whatever-trend-additive
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Energy Log
Keep a log of your energy levels to find out what works
best for you. Everybody is different
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References
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Lewis G. Wessely S. Review Article: The Epidemiology of Fatigue: More Questions Than Answers.
Journal of Epidemiology and Community Health. 1992. 46: 92-97.
Chen MK. The Epidemiology of Self-Perceived Fatigue Among Adults. Preventive Medicine. Jan.
1986. 15(1): 74-81.
Spring B, Chiodo J, Harden M, Bourgeois MJ, et al. Psychobiological Effects of Carbohydrates.
Journal of Clinical Psychiatry. May 1989. 50 S: 27-33.
Cunliffe A, Oveid OA, Powell-Tuck J. Post –Prandial Changes in Measures of Fatigue: Effect of a
Mixed or a Pure Carbohydrate Or Pure Fat Meal. European Journal of Clinical Nutrition. Dec.
1997. 51(12):831-838.
Costill DL, Hargreaves M. Carbohydrate Nutrition and Fatigue. Sports Medicine. Feb. 1992. 13(2):
86-92.
Christensen L. Psychological Mechanisms Underlying the Effects of Carbohydrates on Depression.
Diet-behavior Relationships: Focus on Depression. 1996. pp55-69: doi: 10.1037/10192-004
Markus CR. Effects of Carbohydrates on Brain Tryptophan Availability and Stress Performance.
Biological Psychology. Sept. 2007. 76(1-2): 83-90.
Spring BJ, Lieberman HR, Swope G, Garfield GS. Effects of Carbohydrates on Mood and Behavior.
Nutrition Reviews. May 1986. 44(3s): 51-60.
Johnston CS, Tjonn SL, Swan PD, White A, Hutchins H, Sears B. Ketofenic Low-Carbohydrate
Diets Have No Metabolic Advntage Over NonKetogenic Low-Carbohydrate Diets. American
Journal of Clinical Nutrition. May 2006. 83(5): 1055-1061.
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