Dr. John Day, Cardiologist

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The number one complaint I hear from my patients in my cardiology practice is that they feel so tired. Why is this the case? With power drinks and other energy drinks all around us, why have we become so tired? Do we have to live fatigued?

I get it. I used to feel this way as well. I would easily go through more than 32 oz of Diet Coke each day just to get through my day. I was so tired between surgeries and procedures that I had to make my way to the nearest nurses station or the Doctor’s Dining lounge where I could find a free, nice and cold Diet Coke. While I was always dragging through the day, ironically I just could not fall asleep at night. It never even dawned on me at the time that my processed food, sugar loaded, stress filled life could have anything to do with a lack of energy.

Could our modern lifestyle be driving all of the fatigue patients we are now seeing? By changing my lifestyle the energy has come back and I no longer need Diet Coke to get me through the day.

If you suffer from chronic fatigue, please also work with your primary care physician. It is possible that your fatigue could also be due to anemia, an under active thyroid, diabetes, nutritional deficiencies, or a myriad of other hormonal and metabolic problems. For those without an underlying medical problem causing their fatigue, it is completely reversible.

Let me suggest 10 ways you can get your energy back now!

1. Get a Good Night of Sleep

It seems basic but is often neglected. If you do not sleep well or have sleep apnea you will be tired during the day.

People with sleep apnea generally snore and stop breathing in the middle of the night. Usually their spouse can make this diagnosis.

For men, if your neck size is 17 or more there is a good chance you have sleep apnea. For women, it is a neck size of 16 or more.

Sleep apnea is also a big cause of atrial fibrillation. Fortunately, most cases of sleep apnea are totally reversible with weight loss. Until you can get the extra weight off, if you have sleep apnea, please use your CPAP machine. If you suspect you might have sleep apnea, please contact your physician to order the necessary testing to determine whether or not you have this condition.

If it is insomnia you are struggling with there are things you can do to improve your sleep. Have a set sleep and waking time schedule. Fasting 4 hours before going to bed at night can be tremendously helpful. Avoid computer, TV, or other screen lights that activate our brains and suppress our natural sleep hormone, melatonin, before bed. Get outside and stay physically active. A clean, dark, cool, and quiet room will do wonders for sleeping as well.

2. Get Off As Many Medications As Possible

Most of the medications we take can make us tired. While you cannot just stop taking your meds, you can work with your doctor to get off as many medications as possible. Bring your medication list each time you meet with your doctor. Discuss each medication. Is there anything you can stop?

By faithfully following our lifestyle, most of you will be able to get off your blood pressure and cholesterol pills. You may even be able to get off any pain pills you may be taking as well.

3. Get in Sync With the Sun

Make sure you get outside and get plenty of natural light each day. Likewise, when the sun goes down start wrapping up your day’s activities. Work with your body and the sun’s natural rhythms. Night owls may suffer from more depression and fatigue during the day. If you try to fight the natural rhythms of life you will be fatigued.

4. Eat a Healthy Breakfast

Breakfast is the most important meal of the day. Make sure you get in the right foods to start out your day. This will give you energy and set you up for success later in the day. Conversely, a big meal at the end of the day just sets us up for poor sleep, weight gain, and fatigue the next day.

5. Stay Hydrated

When we get dehydrated it makes us tired. Drink plenty of water for more energy. Carry your BPA free water bottle with you and make sure you are never without water.

6. Keep Moving

It seems counter intuitive, but those who are the most fatigued are the people who need to start moving the most. As we stay physically active it will energize us.

7. Focus on the Fruits and Vegetables

Fruits and vegetables give us life and vitality. Make sure you get in your American Heart Association recommended 9 servings of fruits and vegetables each day. This is not hard to do if you make this part of every meal. Your body will thank you.

8. Avoid Large Meals

Big meals wreck havoc on the body. They make you tired, put a big stress on the body, and paradoxically set you up to be hungry again soon. Eat lighter to keep your energy levels up.

9. Avoid the Biggest Energy Draining Foods: Sugar, Excessive Animal Meats, and Processed Foods

While sugar may give you a very short energy boost, the crash will leave you more fatigued than ever. Also, the foods that have the same effect as sugar in the body (high glycemic index foods) like wheat flour will also drain your energy. Excessive amounts of animal meats can also leave you tired. Rather than indulge in processed foods, which will only leave you feeling worse, focus on real foods.

10. Live Happy

When we are happy we feel alive. Depression and feeling down can rob us of our energy. While tips 1-9 all help us to live happier, I find that if I also review what I am grateful for each day, look for ways to help others, find some time for myself, and am progressing in my personal goals I feel very happy.

What things work for you to give you more energy? Please drop me a line and let me know what works for you. You can leave a comment by clicking here.