Ask Dr. Michael: Fatigue

I have debilitating fatigue. Besides receiving
acupuncture treatment for it, what can I do
for myself that will help my fatigue?

By Michael Kowalski, A.P., Dipl.Ac.
@ Acupuncture & Holistic Health Center, Jacksonville

I love when my patients ask me for guidance on self-help techniques, because the best healing relationship is a true partnership between doctor and patient. This is a great question because, when it comes to improving fatigue, there is a lot you can do to help yourself.

The effects of fatigue can be devastating to your quality of life. You may find yourself starting to limit your daily activities or social interactions. Fatigue can affect you both mentally and physically. There may be some days when it can even be difficult to get out of bed.

Before we talk about effective self-help techniques for fatigue, let’s consider some potential medical reasons for fatigue that should be ruled out first. Chronic fatigue can be related to anemia, insomnia, chronic infection or endocrine dysfunction, including low thyroid function, adrenal fatigue, hypoglycemia, and sex hormone deficiency. In my practice of Functional Medicine over the last 16 years, I use state-of-the-art lab testing to diagnose, and natural nutritional therapies to treat, fatigue related to anemia, insomnia, chronic infection, or dysfunction of one or more of these endocrine systems. If you have not addressed all of these potential medical reasons for your fatigue, you should make an appointment with me for a Functional Medicine consultation.

Another cause for fatigue can be as a side effect of certain medications, such as narcotic pain medicine, blood pressure medicine, anti-cholesterol statin drugs, antihistamines, anti-anxiety medicines, acid reflux medicines, anti-depressant and anti-psychotic medicines, diuretics and chemotherapy. In some cases these medications are necessary, so you should stay on them and consider the below self-help techniques to make your fatigue more tolerable. In other cases, there may be better alternatives for your original problem than taking the medicine which is causing your fatigue. In complement with your prescribing physician, you may consult with me regarding your choices to make a better, coordinated treatment plan.

So what can you do to help your fatigue? One of the most powerful treatments is exercise. This may seem counter-intuitive to many people. After all, the more tired you feel, the less active you become, which causes your body to weaken and make any movement even more difficult and tiring. Staying physically active is one of the best ways to reduce the effects of fatigue. The good news is that exercise for fatigue can be prescribed and dosed in such a way that is both safe and manageable.

The American College of Sports Medicine recommends 150 minutes per week of moderate aerobic exercise, as well as at least two days of moderate strength training each week. Their strongest recommendation is simply to avoid inactivity. Research in this field clearly indicates that ANY activity is better than none.

Exercise does not have to be exhausting to be effective. It can be done in very small increments of time or effort, at home or wherever you are comfortable, and at an intensity that you control, so that you can be sure not to over-exert yourself. Here are five simple exercises you can practice at home:

1. 1. Walk for 5-10 minutes around your house or neighborhood, working just hard enough to start breathing a little heavy, but not so hard you cannot have a conversation.
2. 2. Do 10-15 push-ups on a wall or on a counter top, such as in the kitchen.
3. 3. Sit down and stand up repeatedly 10 times in a row.
4. 4. Stand up and march in place during TV commercials.
5. 5. Turn your favorite music on and dance to a song or two.

For some people with fatigue, these simple exercises may seem too difficult, and to others it may seem too easy. As you are able to do more, you may increase the intensity of these exercises. At the Acupuncture & Holistic Health Center, our senior massage therapist can evaluate your current fitness level and work to establish a feasible and safe exercise plan to help you manage your fatigue.

Nutrition also plays a big role in our energy level. To evaluate the health of your diet as it relates to your fatigue, start by assessing the following dietary guidelines:

1. 1. Eat whole foods, not processed foods. Whole foods are more nutritious, while processed foods can contain chemicals that drain your energy.
2. 2. Balance your carbohydrates with your proteins. While carbs provide energy more quickly than protein, faster is not better for you in this case. Protein provides sustained energy and feeds your muscles, while helping to balance your blood sugar metabolism. If you eat a significant amount of carbs, try lowering your simple carbs, and increasing your protein.
3. 3. Stay hydrated. Drinking at least 64 ounces of water daily is essential for maintaining your energy level.
4. 4. Try eliminating gluten from your diet for one month. Many of my patients report that eliminating wheat from their diet significantly increases their energy.

To give these exercise and dietary changes a fair trial, I encourage you to test them carefully for at least one month. If they are not helping your fatigue enough after that time, or if trying these changes at home is too difficult for you to manage by yourself, then I would be happy to help. You may call for an appointment with Dr. Tracy or me at the Acupuncture & Holistic Health Center at (904) 296-9545. For additional information, please visit our website: www.treatrootcause.com