Here ya go - this was posted AGES AGO on the sushi blog, hope you enjoy!!
"Fatigue is one of the biggest symptoms/side effects of RA. Often times
it just feels like there's nothing you can do about it. You feel
drained, exhausted, pooped - just plain worn out! We all have our
little things that we do to help, get more sleep, take little breaks,
etc. But let's hear the top 10 ways doctors recommend "battling The Big
F".
1. - Increase your Magnesium Intake.**(please see footnotes regarding Magnesium)
Low amounts of magnesium cause a higher heart rate and quicker use of
oxygen, causing you to feel more tired, faster. The "normal" amount of
magnesium for women is 300mg, for men 350mg. Some foods that are rich
in magnesium are fish, whole grains, almonds, hazelnuts, and cashews.
And don't worry about the nuts being high in fat, you can literally eat
just a handful to get your required magnesium intake.
2. - Take a walk. A 10 minute walk, to be exact. A quick jaunt around the block can boost your energy for up to two hours. After one week of daily 10 minute walks, your energy level should be increased through out your day.
3. - Take a Power nap.
A 60 minute power nap leaves you refreshed and ready to start again. Be
sure you sleep as close to 60 minutes as possible. No 30 minute or 45
minute naps. The reason being that you want your body to go through REM
sleep, so you get the full effects of REST.
4. - Don't skip breakfast.
Or any other meal for that matter. This one is sort of a no-brainer,
but that doesn't mean we don't do it. Food is fuel and skipping a meal
can drain you fast.
5. - Reduce your stress and face your anger.
High emotions like anger use energy. Harboring these emotions uses even
more energy, so you want to be sure you're facing your emotions head
on. This doesn't mean you have to go blow up somewhere. Just figure out
what works for you to release the tension and stress. Scream, write,
listen to music, soak in the tub, whatever works for you.
6. - More water, less alcohol.
Thirst can actually mimic fatigue, and the general population does not
know how to recognize mild dehydration. So before you go for that
snack, or that nap, drink 8oz of nice cool water and wait a few minutes
to see if it helps. Alcohol is okay in moderation, but be sure to skip
it before bed. While it may help you fall asleep, it reduces your
ability to enter REM sleep - that's the sleep that actually gets you
REST.
7. - Less sugar, more Whole Grains.
Seems like a big fat DUH, right? What you're shooting for here is a
balanced blood sugar level. Sugar causes a nice boost in energy, but it
also creates a hard crash once your body has used it up. Whole grains
are a slow release and will provide you with energy for hours after you
eat them.
8. - Have a "power snack".
This isn't any old snack. Try something like a granola bar or yogurt.
Anything that's rich in proteins, fats, and fiber. The carbs are a
great pick-me-up; the fats are a regular energy boost; and proteins up
your energy even more. Just be sure you're not over-indulging.
9. - Make mine a Latte.
Instead of your regular coffee/caffeine boost, try a Latte - with
low-fat milk that is. The amount of milk included in a Latte turns this
coffee treat into a protein, calcium, and caffeine laden wonderland.
Add your handful or cashews/almonds/hazelnuts and you have yourself a
sweet treat. Just remember...one handful, one cup!
10. - Double check your thyroid function and blood cell count.
This one should be fairly easy for us to do, you can probably request
the checks at your next Rheumy appointment. Thyroid problems are
auto-immune disorders as well, so we're already prone to them. In
women, these tend to show up shortly after childbirth and during the
first stages of pre-menopause. Anemia is another culprit, as fewer
blood cells means less oxygen where you need it.
These are just
10 easy ways to fight the fatigue, and I'm sure everyone out there has
their own way. So why not drop us a comment and let us know how YOU
"battle The Big F".
Have a FATIGUE free day!
Katie
**Magnesium
and Potassium have been noted to be considerably low in patients with
FM. Since this is such a sister disease to RA, I thought I should
include a little more information. While it is not scientifically
PROVEN you can quite easily find articles online and in books about
this connection. Doctors are not quite as fast to give patients
supplements however, because excess magnesium and potassium are
actually difficult for your body to handle. I do however believe it is
something worth talking about with your Doctor. In the mean time, if
you chose to supplement these on your own, please be aware of the
strain you will be putting on your organs if you do take too much. It
might be best to sit down and try to at least guesstimate how much
magnesium and potassium you already intake in a day, before adding
supplement pills. Adding foods that are rich in these two minerals is
much easier on your body than taking these supplements alone. So reach
for a banana and a handful of mixed nuts each day, and then talk to
your doctor about the effects of low magnesium and potassium in your
life.
Thank you to WebMD for the list, Shape magazine for additional information, and my own personal freakin know how! LOL"
Can my power nap be 3 hours instead, and my 10 minute walk might take me an hour .After 10 minutes I might just make it to the front door.The rest I can handle
Thanks Katie for the good info.
LOL 10 minute walk taking an hour...hahaha I'd never thought of it that way. THanks for posting this, Katie. (:O)Ohhhh, so I have an excuse to have a latte every day when DH has his mocha????