“15 Signs You May Have an Iron Deficiency”

 

Iron can make the difference between you feeling on top of the world and downright miserable. Check out these surprising signs you need to pump up your iron levels.

GOT IRON? MANY WOMEN DON’T: Getting enough iron is essential, especially for women. Iron helps you produce red blood cells and maintain a healthy immune system.

YOU’RE EXHAUSTED: The most common symptom of iron deficiency, it's also possibly the most difficult one to detect. "Women are so used to having frenetic (‘fast and energetic in a rather wild and uncontrolled way; frantic; hectic; anxiety driven’) lives and feeling tired," says Nancy Berliner, MD, deputy editor of Blood, the journal of the American Society of Hematology. "They often just dismiss being tired as part of life." However, iron deficiency causes less oxygen to reach your tissues, so your body is deprived of the energy it needs. If your "normal" fatigue is coupled with you feeling, weak, irritable, or unable to focus, iron (or a lack thereof) might have something to do with it. After all, there's a reason people whose iron deficiency progresses into anemia are often said to have "tired blood."

YOU HAVE HEAVY PERIODS: In women, the number-one cause of iron deficiency is too-heavy periods, says Jacques Moritz, MD, director of gynecology at Mount Sinai St. Luke's Roosevelt in New York City. "They lose too much blood, replace about half of it, and then lose too much again the following month," he says. "It's like filling up a car with a small hold in the tank." Your period should only fill two to three tablespoons each month. Try the tampon test: If you have to change your tampon more frequently than every two hours, talk to your gyno.

YOU’RE PALE: There's a reason the words "pale" and "sickly" are often used interchangeably. Hemoglobin gives your blood its red color and, thus, your skin its rosy hue. That means that low levels of the protein can suck the color straight from your skin, Dr. Moritz says. If you have a light complexion, it's pretty easy to spot. No matter your skin tone, though, if the inside of your lips, your gums, and the inside of your bottom eyelids are less red than usual, low iron may be to blame.

YOU GET SHORT OF BREATH EASILY: No matter how deeply you breathe, if your oxygen levels are low, you'll feel out of air, explains Dr. Berliner. If you notice yourself getting out of breath doing things that you'd normally handle just fine—be it climbing a flight of stairs or knocking out your usual workout—iron deficiency could be to blame.

YOUR HEART IS POUNDING: An overworked heart can end up suffering from irregular heartbeats, heart murmurs, enlargement, and even heart failure. Before you freak out, don't. For things to get that bad, you would probably have to suffer from iron deficiency anemia for quite some time, suggests a review of cardiomyopathy and iron deficiency in the Texas Heart Institute Journal. However, if you know you have heart problems, it's important to get your iron levels checked as iron deficiency can worsen existing heart problems.

YOU HAVE RESTLESS LEG SYNDROME: Can't stop fidgeting?  About 15% of people with restless leg syndrome have iron deficiency, according to Johns Hopkins Medicine. The lower the iron levels, the worse the symptoms.

YOUR HEAD HURTS: An iron-deficient body will prioritize getting oxygen to your brain before it worries about other tissues, but even then, your noggin will still get less than it ideally should, Dr. Berliner says. In response, the brain's arteries can swell, causing headaches, according to the National Headache Foundation.

YOU CRAVE CLAY, DIRT AND ICE: Called pica, craving (and actually eating) non-food substances can be a sign of iron deficiency. Iron-deficient people may be tempted to chow down on chalk, clay, dirt, and paper. Luckily, most women opt for ice, says Dr. Berliner, who tells her anemic patients to come back to see her if they start craving ice.

YOU FEEL ANXIOUS FOR NO REASON: As if your life wasn't stressful enough, iron deficiency can trick you into feeling even more anxious. A lack of oxygen revs up your body's sympathetic nervous system, which is kind of like your body's gas pedal, Dr. Berliner says. Plus, since iron deficiency can send your heart racing, it's easy to feel like you're in fight-or-flight mode even when you have every reason to feel relaxed.

YOU’RE LOSING YOUR HAIR: Iron deficiency, especially when it progresses into full-blown iron deficiency anemia, can cause hair loss. "It sends your body into survival mode, so your body channels oxygen to support vital functions as opposed to ones like keeping your hair intact," explains Dr. Moritz. Don't panic if there are a few hairs in your drain, though. Most scalps lose about 100 hairs on a good day.

YOU’RE VEGATARIAN OR VEGAN: All iron is not created equal. Your body absorbs heme iron—which comes from meat, poultry, and fish—two to three times more efficiently than non-heme iron from plants, says nutritionist Rania Batayneh, author of The One One One Diet. You can still get enough iron with careful meal planning. Dark leafy greens, whole grains, and legumes are all rich in iron; pair them with vitamin-C-rich foods like bell peppers, berries, and broccoli to boost your absorption.

YOU HAVE AN UNDERACTIVE THYROID: Iron deficiency slows your body’s thyroid function and blocks its metabolism-boosting effects, according to the National Academy of Hypothyroidism. Hypothyroidism if often missed—six in 10 people with a thyroid disease don't know they have it, according to the American Thyroid Association—so if you notice low energy levels, weight gain, or even a lower body temperature, talk to your doc.

YOU’RE PREGNANT: Folic acid deservedly gets a lot of pre-natal press, but babies-to-be also need iron, and they can steal mom's stores. What's more, many women lose a substantial amount of blood during delivery, which can lower iron counts, Dr. Moritz says. If you're pregnant with multiples, have pregnancies close together, or regularly vomit because of morning sickness, you may need to boost your iron intake.

YOUR TONGUE LOOKS WEIRD: Besides sapping the color out of your tongue, low iron counts can reduce levels of myoglobin, a protein in red blood cells that supports muscle health, like the muscle that makes up the tongue, Dr. Berliner says. As a result, many people who are iron deficient complain of a sore, inflamed, and strangely smooth tongue.

YOU HAVE CELIAC OR INFLAMMATORY BOWEL DISEASE: Even if you get enough iron in your diet, celiac disease and inflammatory bowel diseases like Crohn’s and ulcerative colitis can lead to problems absorbing nutrients, iron included. These conditions cause inflammation in and damage to the digestive tract. If you've been diagnosed with any of these GI diseases, talk to your doctor about how you can increase your iron absorption.

HOW TO GET MORE IRON? Iron requirements aren't one-size-fits-all, especially women. Women between the ages of 19 and 50 typically need 18 mg per day. However, if you're pregnant, that amount bumps up to 27 mg. If you're breastfeeding, you should get just 9 mg. Plus, how heavy your periods are could also alter your needs. Older than 50 and not menstruating? You only need 8 mg per day. That's not a hard target to hit—a single serving of lentils, spinach, beef, nuts, chicken, or chickpeas, will all score you at least a couple milligrams.

BY: K. Aleisha Fetters, Health Magazine, Updated January 29, 2018

Much Love, Dr. Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“13 Dehydration Symptoms Everyone Should Know, According to Experts”

 

Dehydration does more than just make you thirsty—it can actually be quite dangerous to your health. Here's how to know when your body is telling you to drink more water, so that you don't let it get to the later stages of dehydration.

 

WHAT DOES IT MEAN TO BE DEHYDRATED? In general, dehydration occurs when your body loses too much fluid, or more fluid than it's taking in, according to the US National Library of Medicine's resource Medline Plus. You can become dehydrated for a number of reasons, but the main culprits include diarrhea, vomiting, sweating too much, urinating too much, having a fever, or (simply) not drinking enough. And it doesn't take much to become dehydrated: if you lose just 1.5% of the water in your body, you've reached the tipping point of dehydration. While dehydration often shows up as the standard thirsty feeling, the later stages of the condition can actually lead to a loss of consciousness, Jazmine Sutton-Oliver, MD, who works in hospital medicine at the Cleveland Clinic, tells Health. Here's what to know about common dehydration symptoms, including feeling thirsty and passing out—and all the signs in between.

 

BAD BREATH: Notice your breath smelling the opposite of minty fresh? It could be because you haven't been drinking enough water lately, Marshall Young, DDS, a dentist in Newport Beach, California, tells Health. "Saliva has important antibacterial properties," he says. "When dehydrated, the decreased saliva in the mouth allows bacteria to thrive, resulting in bad breath." Also, while we're talking about your mouth, dehydration can cause it to feel dry, for obvious reasons. So, drink up for your own sake—and for the people around you, too.

SUGAR CRAVINGS: Dehydration can mask itself as hunger, or more specifically as sugar cravings. This is more likely to happen if you’ve been exercising, Amy Goodson, RD, a sports dietitian, tells Health. “When you exercise in a dehydrated state, you use glycogen, or stored carbohydrates, at a faster rate, thus diminishing your stores more quickly.” So, once you finish exercising, you will likely crave carbs (aka sugar) to help you replenish those glycogen levels. Pro tip: Before reaching for a chocolate bar, drink a tall glass of water and wait five minutes. You might not be as hungry as you think. (After that, if you’re still craving something sweet, go ahead and have it.)

DRY SKIN: Your skin will let you know if you haven’t been drinking enough water, Anne Marie Tremaine, MD, a dermatologist at Skin Wellness Physicians in Naples and Marco Island, Florida, tells Health. Dehydrated skin will feel tight and appear dull when you look in the mirror. You may even notice more exaggerated wrinkles or darker-than-usual under eye circles. A quick test if you’re feeling less than hydrated: Pinch your cheek; if it wrinkles with gentle pressure instead of holding its shape, it’s begging you for water. For smooth, moisture-rich skin, Dr. Tremaine also suggests keeping showers short (less than five minutes) and using only lukewarm water, as hot water can dry your skin out even more.

TIREDNESS: That mid-afternoon slump may have more to do with dehydration than you think. A number of the symptoms of dehydration can make you feel sleepy, Luga Podesta, MD, a sports medicine specialist at Bluetail Medical Group in Naples, Florida, tells Health. Physical tasks may also feel more difficult and tiring because your muscles are lacking H2O, which is necessary for them to function properly.

IRRITABILITY: If you're feeling cranky, drink a glass of water and your mood may change. "Neurological effects of dehydration can cause irritability," Dr. Podesta says. A small 2011 study published in the Journal of Nutrition tested mood and concentration in 25 young women who were either given enough fluids to remain properly hydrated, or who became mildly dehydrated by taking diuretics and exercising. The dehydrated women—who were at a hydration level that was just 1% lower than optimal—reported headaches, loss of focus, and irritability.

CHILLS: It may seem counterintuitive, but dehydration can bring on chills. "This occurs because your body starts to limit blood flow to the skin," Dr. Podesta says. In addition, water holds heat, so if you become hydrated it can be more difficult to regulate your body temperature, which can make you get chilly faster, even when you're not in a cold environment.

MUSCLE CRAMPS: When your body isn't getting enough water, it slows down blood circulation, which can make your muscles cramp up, Ray Casciari, MD, a pulmonologist in Orange, California, tells Health. "The body will protect its vital organs, so it shifts fluid away from muscles and anything that's not vital," he says. Changes in sodium and potassium through sweat loss can also contribute to cramping. Cramps can be extremely painful and make muscles feel harder to the touch.

LIGHTHEADEDNESS AND CONFUSION: Along with your muscles, your brain also gets less blood circulation when you're low on water, which can make you dizzy, Dr. Casciari says—and this can constitute a situation when dehydration can warrant medical attention. When a person becomes so dehydrated that they're taken to the emergency room, doctors usually try to get water back into their body very quickly, Dr. Sutton-Oliver explains. "We would give them a liter over an hour" via an IV, she says.

 

HEADACHE: Dehydration can cause headaches in a couple of different ways. "Lack of water affects your body's serotonin levels, which can give you headaches," Dr. Casciari says. In addition, small blood vessels in the brain respond quickly to hydration levels (which is also the culprit behind those nasty hangover headaches), leading to dull aches and even full-blown migraines. Try downing a glass or two of water the next time you have a headache, and you may find it disappears. You could also eat fruit, which contains a lot of water, Dr. Casciari suggests.

CONSTIPATION: Your body needs water to keep things moving through your colon. When you're not getting enough H2O, your body compensates by withdrawing more fluid from stool, making it harder and more difficult to pass. That said, it's worth noting that drinking more water when you're already properly hydrated won't necessarily relieve constipation caused by other factors, like the medications you're taking, medical conditions, or a lack of fiber in your diet.

DARK-COLORED URINE: One telltale sign of dehydration is dark yellow urine. "A lot of people will notice their urine starts to get concentrated or dark in color," Dr. Sutton-Oliver says. When you're dehydrated, your kidneys, which filter waste, tell your body to retain water. That means you'll have less water in your urine, causing it to become more concentrated with waste products and, therefore, darker. If you notice your urine is darker than usual, reach for your water bottle.

EXCESSIVE THIRST: It might seem obvious but being thirsty is a big hint that you're not as hydrated as you should be, Dr. Sutton-Oliver says. When you get dehydrated, you'll naturally be thirsty, so listen to your body's signals and rehydrate until you've quenched your thirst.

 

LOW BLOOD PRESSURE: While not drinking enough water can cause a plethora of symptoms, one in particular, low blood pressure, can be especially dangerous, Eric Goldberg, MD, an internal medicine physician at NYU Langone tells Health. But low blood pressure can manifest in a few different ways, including nausea, dizziness, and blurred vision, so it's important to be aware of those, as many of us don't have blood pressure cuffs at home. Low blood pressure can be especially dangerous, as it means your blood isn't getting properly sent to critical organs, including your brain, Dr. Goldberg adds. Certain blood pressure medications act as diuretics, which make the body urinate fluid out of it much faster. People who take these medications are more susceptible to becoming dehydrated, per Dr. Goldberg. The good news? "Most people can fix that simply by drinking water," he explains.

 

BY: Linda Melone and Maggie O’Neill, Health Magazine, Updated June 17, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“27 Ways to Boost Your Energy, Without Caffeine”

 

Get the energy jolt you need, minus the coffee.

 

COFFEE-FREE ENERGY REVVERS: Caffeine is a tried-and-true tool for dragging yourself out of a slump, sure, but wheeling around an IV drip full of coffee all day is just so inconvenient. If you’re looking for a new way to feel bright-eyed and bushy-tailed, look no further—we’ve got 27 of ‘em.

RESIST YOUR SMARTPHONE: A game of Candy Crush can provide a quick hit of pleasure, but it won’t actually perk you up. “There is no evidence that using games and puzzles increases energy levels,” says Tiffany Herlands, PsyD, assistant professor of medical psychology at Columbia University Medical Center in New York City. “However, there is evidence that as we spend more time tethered to electronics and the internet—and the frequent distractions associated with managing multiple emails, text messages, and simultaneous information sources—we’re becoming less able to use selective attention, which is the ability to screen out distracting information while directing our attention deeply on a single task.” Want to stay sharp? Stay offline.

LOG-OFF BEFORE BED - LONG BEFORE BED: “Using electronics before sleep has been shown to be disruptive to sleep and can result in feeling tired and less cognitively sharp,” Herlands adds. Researchers from Brigham and Women’s Hospital in Boston found that subjects who used light-emitting e-readers before bed had a harder time falling asleep, lower levels of sleep-promoting hormones, and shorter and delayed REM sleep—all of which reduced their alertness levels in the morning.

STRAIGHTEN UP AND SPREAD YOUR LIMBS: Taking up as much space as possible isn’t a good tactic on, say, a crowded subway car. But research has demonstrated that one-minute “power poses” (such as standing up straight with your arms braced in front of you or leaning back with your legs fully extended) can increase testosterone and reduce the stress hormone cortisol in both men and women. This, in turn, increases feelings of power and tolerance of risk. In other words, to feel a bit more like a superhero, just pose like one.

LET THE SUNSHINE IN: If prying yourself from your bed feels impossible, try leaving your blinds or curtains open. Scientists have known for decades that exposure to the natural sunshine—that is, light that gradually increases in intensity—is an effective treatment for people who suffer from seasonal affective disorder (SAD). Its mood- and energy-boosting benefits extend to those of us who cling to the covers, too. “The main benefit from morning light is to set your biological clock,” says Carl Bazil, MD, PhD, a professor of neurology and director of the sleep division of the department of neurology at Columbia University Medical Center in New York City. “Particularly if you travel frequently or suffer from 'social jet lag' (that is, sleeping significantly longer on weekends, then trying to get back in sync for the week), your body becomes set to awaken later and has trouble getting to sleep at night.”

STAGE YOUR OWN SUNRISE WITH A GADGET: Sensitive sleepers who favor blackout curtains in their bedrooms can still benefit from morning light, thanks to gradual alarms that mimic the rising sun; the Philips Wake-up Light ($170; amazon.com), for example, brightens over the course of 30 minutes and fills your room with golden light and a natural sound of your choice. “The wake-up alarms [set your biological clock like the sun does],” says Dr. Bazil, “but have the advantage of not lighting up the room at 5 a.m. at certain times of the year!”

GET A WHIFF OF ROSEMARY: Biochemists from the University of Northumbria in the UK suggest that the herb’s essential oil could boost brainpower, according to research they presented at the British Psychological Society’s annual conference in 2013. Study subjects in a room scented with rosemary were found to have enhanced levels of 1,8-cineole, an organic compound the researchers had previously linked with cognitive performance, and they performed better on word puzzles and memory tests than subjects in an unscented room. More research is needed to explore rosemary’s potential benefits as a pharmacological agent—but in the meantime, it’s an attractive option for good old-fashioned aromatherapy.

EAT A PROTEIN-RICH BREAKFAST: Research has demonstrated that a healthy breakfast has a direct effect on how kids perform at school, and it’s equally important for the rest of us. Our brains thrive on steady blood glucose levels and starting the day with protein sets the stage for maintaining that control.

GIVE YOURSELF A CHILL: If you find yourself nodding off in the afternoon, try scooting a bit closer to the A/C or lowering the thermostat a few degrees. “It’s common to feel drowsy when it’s warm, especially if you are still,” says Dr. Bazil. “But don’t make it so cold that you’re uncomfortable.”

BELT OUT A FAVORITE SONG: According to a study published in the Journal of Music Therapy, subjects who were instructed to sing reported that their musical task “increased energy arousal significantly and decreased tiredness arousal significantly.” A killer drum solo works, too; “rhythm tapping” was shown to have the same effect.

BREATHE FIRE: In kundalini yoga, Breath of Fire—a technique in which you take short, rapid breaths through your nose and forcefully contract your diaphragm and belly—is thought to increase energy and lower stress by detoxifying and flooding your system with oxygen. Will it magnify your invisible life force? Possibly. Will it get your heart rate up? Definitely.

TAKE A POWER NAP: If you have the opportunity to grab some good old-fashioned Zs, go for it; napping can improve mood, alertness, and performance, according to the National Sleep Foundation. “Most [studies] suggest that 20 to 40 minutes is the optimal time,” says Dr. Bazil. “That’s long enough to actually get some restorative sleep (not just the light sleep you get from a brief nodding off) but not so long that you develop what is called sleep inertia, leading to drowsiness and difficulty getting back your alertness.”

HAVE A LAUGH: Gelotologists—that is, people who conduct research on the physical and psychological components of laughter (seriously)—call it eustress, or positive stress, that decreases hormones like cortisol and epinephrine and can produce physical effects similar to light exercise. They have a point: laughter stretches your muscles, causes your pulse and blood pressure to rise, and makes you breathe faster, all of which can pull you out of a slump.

CHUG A GLASS OF WATER: Dehydration is a particularly sneaky energy vampire. Even just 1.5% loss in normal water volume can result in fatigue, inability to concentrate, and mood changes, according to a pair of studies from the University of Connecticut. The studies’ authors say women are especially susceptible to the negative effects of low-level dehydration, and that everyone should keep an eye on their water intake to be sure they’re getting what they need.

SWAP OUT REFINED CARBS FOR WHOLE GRAINS: Whole grains provide steady energy throughout the day, since they’re absorbed more gradually than quick-hit carbs like sugar and white flour and are packed with protein and fiber.

POP A PIECE OF GUM: Researchers in Wales set out to test the theory that chewing gum can improve both mood and cognitive function by subjecting volunteers to stress tests, monitoring their heart rates, and measuring cortisol in their saliva. Subjects who chewed gum during the study—both fruit and mint gum were used, though the flavors weren’t put in a head-to-head test—were more alert and reported more positive moods than subjects who didn’t have gum. Chew on that.

GET A MASSAGE: No time for a full-fledged spa retreat? No problem: “Research has shown that even a 15-minute seated massage at work can change your brain wave pattern to increase alertness, improve focus, and boost performance on quantitative tasks,” says Marilyn Kier, a member of the American Massage Therapy Association and founder of Wellness At Work in Northfield, Illinois.

ZERO IN ON YOUR “KISS POINT”: “This is the simplest technique I know to quickly boost alertness and energy, no matter where you are,” says Kier. “The ‘kiss point’ [also known in acupressure as GV-26] is located between your upper lip and nose, about a third of the way down from the bottom center of your nose. Using a fingertip, apply pressure for one minute.”

GO FOR A WALK: “It may seem paradoxical, but increasing physical activity, such as going for a brisk walk, can increase energy and mood,” says Herlands. The American Council on Exercise heartily agrees, as one might expect, and points to a University of Georgia study in which sedentary subjects who engaged in regular, low intensity exercise reported 20% increases in their energy levels and a 65% reduction in their fatigue.

CALL YOUR MOM: Researchers at Johnson & Johnson investigated “microbursts,” or small bursts of activity that can impact our energy levels and found that purely physical acts are just the tip of the iceberg. In their research on subjects’ energy levels at their workplaces throughout the day, they found that the act of having a conversation with a loved one was associated with the high end of the energy scale. “Microbursts need not be solely physical,” they observed. “Microbursts of mental, spiritual, or emotional activities can also have a strong impact on energy levels.” C’mon, you know mom would love to hear from you.

SMELL A CINNAMON STICK OR A FEW MINT LEAVES: A small study published in the North American Journal of Psychology found that people who inhaled aerated cinnamon and peppermint oil were more alert and better able to perform in interactive driving simulations. According to mood profiles and a task-load rating system developed for NASA, they finished their tasks more quickly and exhibited less frustration and fatigue. This suggests that commuters who find themselves drooping during long drives might benefit from all-natural air fresheners.

TRY A MINI-MEDITATION: If you’re feeling overwhelmed, the key to speeding up could actually be slowing down first. New research published in Biological Psychiatry suggests that doing so might actually reduce inflammation markers. “Mindfulness exercises can reduce stress, and stress can sap us of our energy and focus,” notes Herlands. “Reducing stress through mindfulness can feel restorative for that reason.”

DON’T WEIGH YOURSELF DOWN WITH AN EXTRA-HEAVY LUNCH: You don’t need to eat hummingbird-sized meals dozens of times a day to feel fueled but overdoing it at a single setting—even on healthy choices like whole grains—can wreak havoc on your blood glucose levels and leave you feeling lethargic. Comparatively small meals and regular snacks will keep you on a more even keel (and some research has suggested that spreading food intake out over four occasions as opposed to two can improve your mood, too).

MAKE SURE YOU’RE GETTING THE B12 YOU NEED: A vitamin B12 deficiency causes fatigue by compromising one's ability to convert food into fuel (and takes a serious toll on the nervous system). Most adults need 2.4 mcg of B12 per day, according to the National Institutes of Health; a vegetarian or vegan diet, digestive issues that hinder your body's ability to absorb nutrients and being older than 50 are all risk factors. Talk to your doctor if you suspect you may be low on B12, and in the meantime, fill up on B12-rich foods.

GIVE YOUR EARS A RUB: Integrative health specialists argue that auriculotherapy—that is, reflexology techniques involving our ears—can boost our energy levels and benefit our entire bodies. Research published in the Journal of Traditional Chinese Medicine showed that dementia patients in Spain who underwent regular ear massage and acupuncture showed improvement in behavior alteration, sleep patterns, and participation in rehabilitation. Want to see if it perks you up? Try stimulating your earlobes by using your thumbs and index fingers to massage them in small circles.

TAKE A PLUNGE IN COLD WATER: There’s a reason the folks who undertake “polar plunges” in winter months emerge from the frigid water with silly grins on their faces: giving your body a quick, cold shock stimulates deep breathing (which increases the oxygen in our bodies) and jump-starts circulation. A cold shower will do the trick just as well—and if you’re bold enough to actually sit in a cold bath (think 50 to 59 degrees Fahrenheit) for 20 minutes or so after serious exercise, your muscles could recover more quickly.

DO A BIT OF SUNBATHING: That short, brisk walk we mentioned earlier is extra-effective if you can get your daily dose of vitamin D, the “sunshine vitamin,” while doing it. Exposing your skin to the sun’s UVB rays for a brief period of time will enable it to produce the D you need to keep a spring in your step. (If you’re feeling shy, know that researchers have found oral doses of vitamin D effective for improving symptoms of fatigue as well.)

SHAKE IT OFF: “If you’ve lost your focus staring at the computer,” Kier says, it might be time to get loose at your desk. “Here’s a quick energy break: Take three deep breaths, shake out your hands, and then use the fingers on both hands to gently tap the top of your head for one minute.” Think of the blush you’ll feel creeping up your face when your cubemates turn to stare at you as a little circulatory bonus.

BY: Lauren Oster, Health Magazine, Updated February 28, 2019

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Signs You’re Mentally Exhausted”

 

WHAT IS MENTAL EXHAUSTION? It’s kind of like physical tiredness, except it’s your mind instead of your muscles. It tends to show up when you focus on a mentally tough task for a while. You might also feel this kind of brain drain if you’re always on alert or stressed out. Your job, caring for children or aging parents, and other things can lead to mental exhaustion.

YOU’RE ANGRY OR IMPATIENT: Mental fatigue can put you in a bad mood. You may be short-tempered or irritated, snapping at people more often. It’s harder to control your emotions when you’re mentally tapped out.

YOU CAN’T GET WORK DONE: Everyone’s productivity goes up and down. But mental exhaustion can make it really hard to concentrate. It also saps your motivation. You might get distracted easily or start to miss deadlines. Even small tasks may seem overwhelming.

YOU ZONE OUT: This can look like mind wandering or drowsiness. It makes it hard to pay close attention to what you’re doing, and you may not react to things very fast. That can be dangerous in certain situations, such as driving. Mental fatigue is linked to car wrecks.

YOU DON’T SLEEP WELL: You might think it’d be easier to snooze when your brain is tired. But that’s not always the case. Research shows people who have jobs with a high “cognitive workload” report more symptoms of insomnia than those who don’t have mentally exhausting work. A lack of shut-eye can make mental fatigue worse. Tell your doctor if you can’t sleep or get really tired during the day. Treatment can help.

YOU DO UNHEALTHY THINGS: You may start to drink or use drugs more than normal. Mental fatigue can take an even harder toll on those who already have a substance use disorder. Experts think that’s because drug addiction changes parts of the brain that help you manage stress and control impulsive behavior.

YOU’RE DEPRESSED: You may not have any energy or feel like you’re moving in slow motion. Some people say they feel numb. That can make it hard to finish things at work or do daily activities. Tell your doctor if you have really low feelings or a sense of hopelessness for longer than 2 weeks. That can be a sign your depression is more serious.

YOU WORRY A LOT: Mental fatigue triggers your sympathetic nervous system. That’s your “fight or flight” mode. Anxiety is an alarm that tells you something is wrong. If you’re always mentally exhausted, you might start to feel panicked or worried all the time. That often happens alongside symptoms of depression.

EXERCISE FEELS HARDER: Experts aren’t sure why mental fatigue affects physical activity. Some think your tolerance for exercise might go down. So, it may seem like you’re putting in more effort than you really are.

YOUR EATING HABITS CHANGE: Mental fatigue can affect your appetite in different ways. You may snack more than normal and not pay attention to what you eat. Stress can also make you crave sugary, salty, or fatty foods. Or you may not be hungry at all.

YOU MAKE MORE MISTAKES: It’s impossible for your work to be perfect all the time. But mental fatigue lessens your ability to catch and fix your mistakes quickly or at all. That can cause serious problems in certain jobs, such as ones where you use machines, drive a vehicle, or fly a plane.

YOU FEEL MORE PAIN: Everyone is different, which makes it hard to say how mental fatigue will affect your body. But you might get headaches, sore muscles, back pain, or stomach problems. If you have an ongoing illness, such as fibromyalgia, you may hurt a little bit more than usual.

TAKE BREAKS: You might feel less drained if you take short breaks during long stretches of mental work. There isn’t an exact amount of rest time that works best for everyone. But you may want to recharge for a few minutes every 1-2 hours.

Some people like to use something called the Pomodoro Technique. Here’s how it works:

1. Set a timer for 25 minutes.
2. Focus on one task the whole time.
3. Take a 5-minute break when the timer goes off.
4. After the fourth 25-minute block, take a break for 15-30 minutes.

Repeat until your task is done (or your workday is over).

GET ACTIVE: There’s evidence that you may feel even more energized if you exercise during your breaks. Try some jumping jacks and stretches for a few minutes each. Or go for a 10-15 minute brisk walk.

FIND WAYS TO RELAX: It’s hard to avoid mental exhaustion completely. But you can learn to switch on your body’s natural relaxation response. You can get a massage. Or you can try meditating, yoga, or something as simple as watching a funny movie.  Reach out to friends, family, or a mental health professional if you need more support.

REVIEWED BY: Hansa D. Bhargava, MD, WebMD on February 25, 2021

SOURCES:

Human Factors: “The Role of Motivation as a Factor in Mental Fatigue.”

BMC Neuroscience: “The impact of mental fatigue on brain activity: a comparative study both in resting state and task state using EEG.”

Frontiers in Neurology: “How Physical Activities Affect Mental Fatigue Based on EEG Energy, Connectivity, and Complexity.”

Frontiers in Psychology: “The Relationship Between Burnout, Depression, and Anxiety: A Systematic Review and Meta-Analysis,” “Informal Caregiver Burnout? Development of a Theoretical Framework to Understand the Impact of Caregiving.”

Mayo Clinic Health Systems: “Emotional exhaustion during times of unrest.”

Mayo Clinic: “Job burnout: How to spot it and take action.”

Emotion: “Mental fatigue impairs emotion regulations.”

BMC Psychology: “Evaluation of the effect of fatigue on the coping behavior of international truck drivers.”

Behavioral Sleep Medicine: “Work-Related Mental Fatigue, Physical Activity and Risk of Insomnia Symptoms: Longitudinal Data from the Norwegian HUNT Study.”

Translational Psychiatry: “Dopaminergic involvement during mental fatigue in health and cocaine addiction.”

PLOS One: “A qualitative exploration of physical, mental and ocular fatigue in patients with primary Sjogren’s Syndrome,” “Fatigue symptoms in relation to neuroticism, anxiety-depression, and musculoskeletal pain. A longitudinal twin study,” “Sustained Attention is Associated with Error Processing Impairment: Evidence from Mental Fatigue Study in Four-Choice Reaction Time Task.” 

Cleveland Clinic: “How Stress Can Make You Eat More — Or Not At All,” “Are You Experiencing Coronavirus Fatigue?” 

Arthritis Care & Research: “The impact of mental fatigue on brain activity: a comparative study both in resting state and task state using EEG,” “Cognitive and Physical Fatigue Tasks Enhance Pain, Cognitive Fatigue and Physical Fatigue in People with Fibromyalgia.”

Behavioral and Brain Functions: “Mental fatigue caused by prolonged cognitive load associated with sympathetic hyperactivity.”

Recruiting & Retaining Adult Learners: “Stay focused and reduce stress while working from home, meeting virtually.”

National Institute of Child Health and Human Development (NIH): “The Pomodoro Technique: An Effective Time Management Tool.”

Stress and Health: “Comparison of rest-break interventions during a mentally demanding task.”

National Center for Complementary and Integrative Health: “Relaxation Techniques for Health.”

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