Doctor’s Senior Exercise & Health Newsletter

February 1, 2002
Issue Vol. 2 No. 3

NOTE***

You will probably see that although this Newsletter is dated February 1, 2002, it was mailed on January 29, 2002. We will be making some computer changes and adding new products. Look forward to seeing our next Newsletter on February 15^th. We wish to thank our loyal readers and here’s to your good health!

In This News Letter
Introduction
Healthfully Yours
Health Hints

Introduction***

The Doctor’s Senior Exercise & Health Newsletter is written bi-weekly, solely for information to help seniors, baby boomers and anyone else who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. It is not meant to prescribe treatments for any particular condition except as something that the individual may wish to discuss with their healthcare professional.

Web site: http://www.doctorsexercise.com

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

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E-Mail address: newsletter@doctorsexercise.com

The Doctor’s Senior Exercise Newsletter strives to give you the best available news that we hope will help you in your efforts to maintain a vigorous, pain-free and happy lifestyle. However, you should always seek advice from your healthcare professional before trying any new treatments that you may feel can help you. Discussing your intentions with your doctor is always the proper procedure.

Healthfully Yours***

                               Fatigue We All Endure

FATIGUE!! The dictionary describes fatigue as: To weary; tire out; exhaustion of strength by toil; weariness; bodily or mental exhaustion or weary with bodily or mental exertion. To most of us fatigue simply means, tired and worn out. Speak to ten people and you can almost be certain that four or five of them will tell you that they suffer from fatigue in one form or another. In all probability they will not say they are fatigued, but they will say they feel tired, pooped, drained or just plain blaah.

Fatigue can be one of the most aggravating symptoms of our existence. It can impact every facet of our lives, from the time we get up in the morning until we go to bed at night. It can also affect the way we sleep. An individual who is constantly in a state of fatigue cannot function in a normal manor. The impact of fatigue will affect them no matter what their age. Fatigue does not respect a person’s age and can affect the very young to the very old.

There are various degrees of fatigue that a person can suffer. From being just a little tired to practically being in a stupor, and anywhere in between. A person can suffer fatigue for a short period of time or they can have a chronic case of fatigue that can last for months or years. These are the individuals that are unable to live normal lives. They go about their everyday living and working in a state of flux. Household chores, their work on the job, driving and anything else they attempt suffers to such a degree that it can affect each and anyone of their activities. They can become estranged in their personal relationships and even cause them to lose their jobs.

When an individual is fatigued all the time, there can be many reasons for it. Checking it out with your healthcare provider should be your number one priority. A thorough checkup should include a thorough case history, and various blood tests. The blood tests are needed to rule out anemia, blood disorders, thyroid dysfunction, liver, and kidney problems and in men prostate problems and low testosterone levels. These tests can pinpoint any causative factors that may be causing the fatigue. Once these causative factors are identified, proper treatment can be taken to correct the condition, and the fatigue will disappear and the individual will again become the vital person they once were.

When the physical tests are checked out and there are no apparent aspects of a physical disorder or disability, the person must then place their own life under a microscope so to speak. This will require looking for the clues that can contribute to their fatigue. You will be your own best detective in determining which clues you need to correct. To aid you in this aspect, read the Health Hints below.

Health Hints***

An individual, who is told that their tests have all tested negative, must look to other causes. Following some simple rules that will monitor and improve your health can restore your vitality and make your life more meaningful by lifting your mood and making you a happier and more energetic person.

1. It is important that you monitor your blood pressure. A low blood pressure can cause a person to feel fatigued all the time. The fact that their doctor has told them their pressure is normal may not indicate that the pressure can drop to low levels at times. Very often when going to the doctor, the patient’s blood pressure will go up. This is called “the white coat syndrome”. This is not indicative of a true blood pressure reading. Monitoring your blood pressure at home can give you a truer picture of your blood pressure. Should you find that your pressure is constantly in the low range, below 100-systolic/60-diastolic, then by all means discuss this with your doctor so that the necessary means can be taken to correct it.

2. Examine your sleeping habits. Ideally, a person should have eight hours of sleep a day. Many people feel that as they get older they can get by with less than the needed 8 hours. Of course they get by with less, but this can be the clue to their being tired and fatigued all the time. We have spoken before as to how we can improve our sleeping habits, and the fatigue sufferer should make every effort to do this. If you have a problem getting your 8 hours of restful sleep a night, try taking an afternoon nap. Contrary to opinion, when you are deprived of sleep, that lost sleep can be made up. The afternoon nap is an ideal way to do that. However, these naps should never be more than 20 to 30 minutes at a time. Sleeping for several hours in afternoon will only cause you to lose more sleep at night. There can of course be physical problems interfering with sleep. Snoring can be a chronic complaint and will often cause the person to suddenly wake from a deep sleep. One of the most prevalent problems is called, “Sleep Apnea”. This is where the tongue flops back into the throat and blocks the airway causing the individual to stop breathing. This momentary cessation of breathing causes the person to awaken and gasp for breathes. This scenario can be repeated hundreds of time during the night. A condition such as this may need to be evaluated at a sleep center. You can read more on “Insomnia” at www.doctorsexercise.com. Click on Doctors Journal and find the article on insomnia.

3. People who are on any medications, for whatever reason, should discuss these medicines with their doctor. Medications are notorious for their side effects. The medication does not have to be a prescription medicine, but it can be an over the counter medicine (OTC). Many of the OTC medicines have several side affects, and fatigue is one of their major side affects.

4. If you are constantly using a computer, you should be sure that you are viewing the screen without having to tilt your head. This is especially true in the person who wears bi-focal glasses. Tilting the head in such a manner places an added strain to the muscles and ligaments of the neck, and can cause extreme fatigue. These individuals my need to get glasses expressly when working on the computer. You must also take frequent breaks away from the computer to rest the eyes, neck muscles and your hands.

5. Coming down with a cold or the flu should be a warning to rest and drink plenty of fluids. Ignoring these symptoms and going about your daily routine without the proper rest can often lead to a long period of debility, of which fatigue will be a major symptom. Taking a few extra days of resting, drinking fluids and eating nourishing, healthy foods, will save you that blaah feeling for a long time to come.

6. Speaking of healthy nourishing foods, it may be better to eat five small meals, instead of three larger meals. The meals should consist of fruits and vegetables. Try to get a variety of color in choosing these fruits and vegetables. The more color, the better the vitamin and antioxidant nutrients that will be available for your body to absorb. Another important ingredient will be the grains and a wide variety of nuts to add the needed fiber. These must be included so the colon will be cleansed and regularity of bowel movement will be maintained.

7. When you eat these meals is important, especially you if have a tendency to eat late evening meals. Eating a late meal can interfere with falling asleep and even cause you to wake several times during the night. Do not drink any alcoholic drinks before bedtime, because it will prevent you from having a restful nights sleep. If you must have a drink, have it at least 3 hours before bedtime. If you feel somewhat hungry when you do go to bed, try having a few plain soda crackers, about 4 will satisfy your hunger and won’t interfere with your sleep.

8. Last, but not least, try to clear your mind of any of the day’s things that may have caused you some worrisome aggravation, whether at work or at home? Do not watch any television that may be of a violent nature and cause you to be upset. Watching the news can do just that. It would be more productive to listen to some music that you find enjoyable prior to going to bed. The bedroom should be cool, airy and dark. Any clock or radio that has bright light showing should be turned toward the wall so as not to cause a glare. The bed linens need to be clean and crisp, and not rumpled. Pillows and mattress should be ergonomically correct and comfortable to the contours of you’re body.

Following a simple regime as described above can reduce that fatigue feeling and make you feel like a new person. Your energy will be restored and you can again be energized and able to live life with a whole new outlook.

Doc Cane

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