Deepanjali can't keep her eyes open. It is only eleven in the morning and she already feels exhausted. It would be fine if this was a one-time feeling but she is starting to get worried because the fatigue has been hounding her for the past three months. She is worried that she may have a medical problem.
Seetha is in her early fifties and getting out of bed in the morning has become a struggle. She feels drained and tired even after a night's sleep. What has happened to her energy levels?
All of us have days when we feel tired and exhausted. Women are particularly vulnerable to an extreme feeling of being drained just before or during the monthly periods. Usually we bounce back after a few days of rest. When the fatigue seems to last interminably, it is time to take a hard look at ourselves and maybe even seek medical attention.
Lack of sleep
These days when everybody, from school children to career women face long hours and pressing deadlines, sleep is put on the backburner. If you don't get your six to eight hours of restful sleep, the sleep debt builds up and you can feel tired all the time. The corollary to this is that some women are so sedentary and take such long naps in the day time that they do not get a good night's sleep. This too leads to a feeling of tiredness.
Lack of exercise
You are feeling too tired to even get out of bed and you are being asked to exercise? This may seem strange, but it is true that lack of exercise can leave you tired. Not exercising leaves your muscles tense and knotted up. Moderate exercise like a brisk walk loosens your muscles, releases endorphins and helps you sleep well. Energy levels are boosted tremendously with a good work out.
Are you anaemic?
Indian girls and women tend to have low blood counts. Heavy menstrual bleeding can also contribute to anaemia. Iron deficiency anaemia reduces the blood's ability to carry oxygen and this can lead to lack of energy. Check your haemoglobin level annually. A good iron supplement that also contains B complex and folic acid will resolve the problem. Taking an iron supplement for at least three months every year is a good policy for teenagers and young women.
Sleep apnoea
Many people think they are sleeping well at night but are actually waking up frequently because their breathing stops momentarily throughout the night. Each interruption wakes you for a moment, but you may not even be aware of it. This is called sleep apnoea. Overweight people particularly suffer from this, so losing weight is a good first step.
Not eating smart
It is well known that eating too little can leave you feeling tired but the problem that the urban Indian woman is facing is far from that. It is eating the wrong foods that is causing the problem. In the modern family, the focus has shifted from quality to quantity. Eating the wrong foods leaves you with sugar highs that lead to energy crashes as soon as the sugar levels drop in the blood stream. Eating natural sugars such as fruits instead of processed high calorie foods helps sustain your blood sugar in a normal range.
Are you drinking enough water?
Being dehydrated can make you feel tired. Do you feel thirsty all the time and ignore it? Your fatigue can be a sign of dehydration. Drink water throughout the day so your urine is light coloured. Have a large glass of water an hour or more before a planned physical activity. If you sweat a lot during the day make sure that you replace the salt lost in sweat.
Are you working shifts?
Working nights or rotating shifts can disrupt your internal clock. In this day of BPOs, young women may feel tired when they need to be awake. Sleeping in the daytime may be difficult, so make your room dark, quiet and cool. A quick walk after the night shift will relax you enough to sleep.
Hypothyroidism and diabetes
Lack of the thyroid hormone in the blood stream may leave you feeling sluggish. A simple blood test will confirm whether your thyroid gland is not functioning properly.
Diabetes can be insidious and people may lose weight and feel tired if their blood sugar levels are too high. Have a blood test and make sure that your levels are in the normal range.
The author is an obstetrician and gynaecologist practising in Chennai and has written the book 'Passport to a Healthy Pregnancy'.
www.passport2health.in
Published - July 31, 2011 05:25 pm IST
