Doctor’s Senior Exercise & Health Newsletter

May 1, 2004

Issue Vol. 4 No. 5

In This Newsletter
Introduction
Healthfully yours
Health Hints

Introduction***

The Doctor’s Senior Exercise & Health Newsletter is written monthly, solely for information to help seniors, baby boomers and anyone who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. It does not constitute the practice of medicine and is not meant to prescribe treatments. It is offered strictly as an educational aid. Any medical problems you may have, we recommend that you seek the help of your physician or other healthcare professional. Discussing your intentions with your doctor is always the proper procedure. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. You may wish to share this newsletter by sending a copy to a friend, neighbor or relative and suggesting they subscribe to it.

This newsletter is scanned for viruses and is virus-free before it is sent to recipients!

Website: http://www.doctorsexercise.com

How to subscribe:  Click Newsletter on left menu at website for more info and to subscribe or browse directly to:

http://www.pairlist.net/mailman/listinfo/dsenews

E-Mail address: newsletter@doctorsexercise.com

Healthfully Yours***

Feeling Pooped?

The term pooped is really a Mariners’ term and means being struck by a heavy sea on the poop deck or the stern of the ship. However, we have all probably heard the term, “I am feeling pooped”, that we use when we are tired or feeling “washed out”, another term for fatigue. By now you get the picture. We are discussing fatigue and it’s impact on our daily activities. I have written about this all-important subject of fatigue in my February 1, 2002 Newsletter, and think it should be explored again.

Fatigue is when the body is experiencing complete exhaustion. The body is robbed of the energy that is required to carry on our daily activities. When an individual experiences fatigue on a daily or often recurring basis, the body is trying to tell them something. The message is that there is a breakdown in the normal functioning of one or more of the organs, systems, or glands in the body. This breakdown can be due to many causes. Some of these causes are:

1. Sleep deprivation or just not getting enough sleep. Poor sleep habits can be a major source of fatigue. Enough sleep for most individuals means 6 to 8 hours of uninterrupted, restful sleep.
2. Diet, and how and what we eat is another source of fatigue. Consider the body as an engine that requires the proper fuel to run and function in the normal way for which it was intended. This means that you need the full daily requirements of vitamins and minerals to fuel our engines.
3.  It also means that we have to eliminate most of foods that will cause sugar highs and lows causing a condition called hypoglycemia. Many of the junk foods, such as candy, cake and the processed foods and the beverages we drink are such offenders. We should also be aware of any foods that will cause allergies, and these offending foods will be on an individualized basis.
4. The amount of stress that the body endures will also play a major role. Living under stress in a constant stressful environment compromises all the bodies’ organs, glands and systems.
5. The environment plays a major role. We are constantly being bombarded with the toxins that are constantly being released into the environment. This means the air we breathe, the products that release contaminants we use on a daily basis, such as, the household chemicals we use for cleaning, deodorizing, laundering, gardening, etc. The toxins released by these chemicals affect the liver and the colon. These are the organs that are directly related in removing toxins from the body. When there is a constant exposure to environmental toxins, these organs are simply overwhelmed and sickness and fatigue are the end result.
6. Other organs may become affected due to disease causing abnormal hormone production. The thyroid gland is a primary organ that needs to be evaluated. If it is not producing enough thyroxin, the hormone produced by the thyroid gland, the resultant condition is called hypothyroidism. The reduction in thyroxin causes a serious fatigue problem.
7. The adrenal glands can also play a role in causing fatigue when there is glitch in the production of adrenal hormones. They produce hormones called cortisol and aldosterone. The cortisol plays an extremely important role in the metabolism of fat, protein and carbohydrates. It also affects the sensitivity of insulin.

Knowing the signs and symptoms of what you are experiencing will be the best basis of determining if the condition is truly a fatigue syndrome.

1. The individual feels just plain tired. They feel a weakness in all the muscles and moving them can be a giant effort.
2. Mentally you feel washed-out, and you find it hard to concentrate on what you are doing.
3. You find it hard to remember things, and there is an attention deficit.
4. You find it more difficult doing your job and your work suffers.
5. It becomes increasingly more difficult doing your chores and the things you used to do without effort.
6. All the above symptoms seem to occur from the time you get up in the morning until you go to sleep at night, getting worse as the day drags on for you.

When any or all of these signs are plaguing you, what should you do? You should of course see your healthcare provider for a complete physical examination and evaluation. You would then follow his/her recommendations after the diagnosis is made. In the absence of more serious health conditions, there are many things you can do yourself to help alleviate this condition. Read what they are in the Health Hints below.

Health Hints***

1. Sleep habits need to be looked at closely. You can read about how to improve these habits in my February 1, 2002 Newsletter by going to my website: www.doctorsexercise.com.   
2. Examine the things that are stressful to you. Stress, in any form needs to be looked at closely and rectified if you are to reap any benefits. Stress impacts the adrenal function. There are many ways in which we can reduce the stressful situations that occur daily in our lives. Learn more about stress and how to reduce it in our Newsletter dated 2/29/2000 on the website: www.doctorsexercise.com
3. Nutrition is an all-important aspect to look at in the fatigue syndrome and must be looked at closely and rectified as needed. In our last newsletter on demystifying carbs, we touch on proper nutrition. In addition to a well balanced diet, everyone needs additional supplementation of vitamins and minerals. Supplementation should start with a good multivitamin and mineral daily. Additional supplements need to be added so that the body will be getting the additional fuel to increase and maintain our energy levels. Vitamin E an antioxidant needed to maintain cellular integrity. Vitamin C also aids in maintaining cellular activity. Vitamin K helps in restoring and maintaining the glucose levels in the liver. B vitamins are necessary for the production of energy from carbohydrates. Folic acid should be one of the additional supplements, because of its loss during food processing. As to the mineral supplementation, adding these would enhance the energy levels. Magnesium oxidizes fats into energy. Selenium acts in conjunction with vitamin E, and manganese that aids in thyroid function.
4. A close look at the work environment is necessary. Jobs that are of the repetitive type should be improved and if possible switch to other jobs.
5. Also it is necessary to examine the home environment and the daily chores that can be improved as to how and when they are they are performed.
6. The individual also needs to find more time for relaxation. Certain times should be allocated for your quite time and the time for play.

Addressing the fatigue syndrome in the above manor can greatly enhance the individual’s chance for improvement. I again suggest that you discuss this with your healthcare professional.

Doc Cane