Are you Tired of Feeling Tired?

Check out these tips for fighting fatigue and boosting energy levels

Everyone feels tired from time to time, but fatigue becomes a real problem when it interferes with our life and keeps us from performing up to our potential. There are a host of factors that can cause fatigue, and its effects can range from afternoon drowsiness in the workplace, to being unable to function for much of the day.

According to Sherry Torkos, well-known pharmacist, fitness instructor and author of Breaking the Age Barrier and Winning at Weight Loss, it's important to distinguish between mild fatigue that may be caused by insomnia, poor diet or stress, and moderate or severe fatigue that may result from medical factors like low thyroid levels, or undiagnosed chronic infections like Epstein Barr or mycoplasma. "Mild levels of fatigue can often be alleviated with some basic lifestyle changes," says Torkos. "On the other hand, if you find yourself severely fatigued to the point that you are unable to perform normal daily tasks, and this condition lasts for longer than a month, you should consult a physician to determine the underlying medical causes."

While it may seem obvious, a lack of "quality" sleep is one of the more common causes of fatigue. "A person may have difficulty falling asleep, may wake up too early or frequently during the night, or may wake after a 7-9 hour period of sleep feeling tired and unrefreshed . . . each of these symptoms can be classified as insomnia," explains Torkos.

Here are Sherry's top recommendations to ensure adequate rest at night and peak performance during the day:

1) When it comes to sleep, focus on "quality" and "quantity": Most people realize they need to set aside 7-9 hours per night for sleep, but it's also important to make your bedroom dark, quiet and comfortable to ensure quality sleep. "We often think of sleep as a relaxing and passive state, yet during the deepest stages of sleep our body's major organs and systems are busy working on repair and regeneration, and certain hormones are secreted," says Torkos. "Many people know that caffeine should be avoided several hours before bedtime because it can negatively affect sleep quality, but alcohol can be just as problematic," cautions Torkos. "An alcoholic beverage may help you fall asleep, but it may also cause nighttime wakening. Another thing to avoid before bedtime is smoking, because it can stimulate your body and inhibit restful sleep."

2) Food choices can trigger fatigue: Make sure you're getting adequate B vitamins, iron and protein in your diet. If you are low on these, filling up on too many carbohydrates leads to a sluggish feeling after a while. Torkos cautions that, "Carbs will lead to what is called a post-prandial sugar drop which leaves you low on energy . . . like when you eat a large bowl of pasta and bread during your lunch hour, and are falling asleep at your desk later in the afternoon." For breakfast, try oatmeal with chia or flax seed, or opt for a protein shake if you're short on time. For lunch, have a sandwich on whole grain bread or a salad with seeds and grilled chicken or fish. Eating small, frequent meals throughout the day also helps keep energy levels constant.

3) Supplements can help: Multivitamins are important for those battling fatigue. If you don't get adequate B vitamins and protein through dietary sources, be sure to get them through supplements. A "greens" supplement can also help boost energy levels. If you're having trouble sleeping, Torkos recommends an all-natural ingredient called Lactium® that may help reduce the effects of stress and promote relaxation. Made from cow's milk proteins, Lactium can be found in dietary supplements and in foods and beverages. Lactium has been the subject of several clinical studies which have shown it to be effective at regulating the major symptoms of stress on the digestive and cardiovascular systems. It has also been shown to enhance social, emotional, and intellectual capabilities

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