Stay Healthy Weekly March 10 2021

Weekly

March 2021

others who haven't been vaccinated yet, Anne Rimoin, PhD, MPH, professor of epidemiology at UCLA Fielding School of Public Health, tells us.

"It's already hard to get everyone to follow current masking regulations, and now if you have some people who are vaccinated (and likely, but not certainly, immune from developing COVID-19 "It will take time to widely distribute the symptoms) not needing to adhere to vaccine and achieve herd immunity (and those same regulations, it will wreak that's not guaranteed), so nonadditional havoc on what has already pharmaceutical interventions like mask been an extremely chaotic pandemic wearing and social distancing will conresponse." tinue to be crucial to stopping the spread," explains Rimoin. If many Amer- What We Know So Far icans continue to be hesitant about getThe advice from the Centers for Disease ting the vaccine, there could be a lot of Control and Prevention (CDC) is clear. susceptible people, she adds. RememAccording to the group's guidelines, An effective vaccine is the first big step ber, some people aren't able to get vac"not enough information is currently toward ending the coronavirus pandemcinated, such as those with severe alleravailable to say if or when CDC will stop ic, and that's exactly what's being rolled gic reactions to vaccine ingredients. And recommending that people wear masks out across the US right now. But our some pregnant or breastfeeding women and avoid close contact with others to days of wearing face masks aren't over may choose not to receive the vaccine help prevent the spread of the virus that yet. While both the Pfizer and Moderna until more information is available causes COVID-19." vaccines are more than 90% effective at about the safety of the vaccines in those preventing symptomatic COVID-19, we Per the CDC guidelines, we need to keep groups. still don't know whether they prevent social distancing (by staying six feet Continuing to wear a face mask is also you from spreading the virus to other away from other people), too. The CDC people. That's why experts strongly ad- important because of the new COVID also recommends avoiding crowds and variants that have been identified. Bevise that everyone mask up, and that poorly ventilated spaces, and washing cause they're thought to be more infecincludes anyone who has received the your hands often—even after you've had tious, they can spread more easily to vaccine. your COVID-19 shot. more people if vaccinated people are Both the Pfizer and Moderna trials able to transmit the virus and don't wear So will we ever be able to ditch our tracked only how many vaccinated peomasks? Hopefully, yes—although they a mask, Rimoin warns. ple became sick with COVID-19, meanmight remain a significant part of life for There's another reason to keep masking ing it's completely possible that some some. up even after you've been vaccinated. vaccinated people could subsequently "I think that we have to continue to get infected but not develop any symp- "In our modern society, we don't diswear masks until everyone has had a toms. Those people could then transmit criminate by immune status, and the chance to get vaccinated and we have the virus without being aware of it, and ethics of doing so would be a very slipgotten the virus under control," Tal says. the biggest risk is that they spread it to pery slope," Michal Tal, PhD, an immunologist at Stanford University, tells us. "When community transmission is low

Stay Healthy Weekly and the majority of people are vaccinated, I think we'll safely be able to put our masks away."

as a standard part of personal protective equipment for their interactions with patients, much as glove wearing became standard during the AIDS epiHowever, nobody knows for sure what demic and then became standard prorole masks will play in our future. "I've tective gear," she adds. "I think that the often wondered if one day we will vast majority of us, however, can look move houses and discover an old box forward to mask-free days as soon as of masks from these days and dust it everyone has had a chance to get vacoff, not having thought about it in cinated and viral spread in the commuyears, or if we will start to utilize masks nity is low." more and more to control the spread of other respiratory infections, such as on The information in this story is accuan especially bad flu year," Tal says. rate as of press time. However, as the situation surrounding COVID-19 con"I suspect that moving forward, doctinues to evolve, it's possible that some tors and nurses may incorporate masks data have changed since publication.

While Health is trying to keep our stories as up-to-date as possible, we also encourage readers to stay informed on news and recommendations for their own communities by using the CDC, WHO, and their local public health department as resources.

3 supplements that may harm your heart Labels on the bottles promise better what's really inside pills or potions, health, but these supplements may since the FDA doesn't evaluate whether wind up hurting you the manufacture of supplements is high quality, such as whether the pills are free from impurities. The following Keeping your heart healthy requires a supplements may pose heart risks. combination of strategies, such as eatRed yeast rice ing a healthy diet, exercising regularly, and managing stress. Adding a dietary Red yeast rice is made from a type of supplement may seem like another yeast grown on white rice. The supplemeans of protection. ments contain monacolin K, which is identical to the active ingredient in the But be careful. Unlike prescription cholesterol-lowering drug lovastatin medications, supplements are often (Mevacor). Small studies suggest such sold without evidence that they work supplements with high amounts of or they're safe. There's no way to know

monacolin K may be effective, which may be appealing to people unable to tolerate statin drugs.

Heart risks: You can't tell how much monacolin K is in supplements. "Some products have little to none of the active ingredient, and others have the same amount as a low prescription dose. That may be fine if you're not taking a statin, but if you are, you could be getting too much of the medication; that can cause muscle pain or even a life-threatening muscle breakdown that can damage other body systems," says

Stay Healthy Weekly

Dr. Pieter Cohen, an associate professor of medicine at Harvard Medical School who studies dietary supplements, including red yeast rice.

aged garlic extract. Small studies suggest garlic supplements may slightly lower blood pressure.

Heart risks: Garlic supplements can L-arginine increase the levels and effects of some medications for heart health, such as L-arginine is an amino acid and buildblood thinners (causing bleeding), choing block of nitric oxide, a molecule lesterol-lowering drugs (causing musthat helps relax and open blood vessels. cle damage), and blood pressure drugs L-arginine supplements are marketed (causing dangerous drops in blood as a way to increase circulation, lower pressure). blood pressure, and promote erections.

What if you're not taking any other Heart risks: People with heart disease heart medications? "I don't know of should avoid L-arginine. A study of Lany evidence that taking garlic supplearginine's effect on heart attack surviments is better for your heart than eatvors had to be stopped early after six ing garlic in food," Dr. Cohen says. people taking the supplement died. Larginine may make blood pressure dip too low if you're already taking medicaWhat about calcium supplements tions to treat the condition. If you're and heart health? taking blood thinners, it may increase the risk for bleeding. And if you're tak- Calcium is crucial for heart, bone, dening ACE inhibitors, it might cause your tal, nerve, and blood health. Men and women ages 50 or older need between potassium levels to spike.

1,000 and 1,200 milligrams (mg) per Garlic supplements day. The best way to get the calcium Garlic pills promise to lower cholester- you need is from food: dairy products, ol levels and blood pressure. Studies leafy greens, calcium-fortified orange are mixed about the effects on choles- juice, canned sardines and salmon, alterol, no matter if the pill contains monds, edamame, tofu, winter squash. fresh garlic, dried powdered garlic, or Most people can get at least 700 mg a

day from food, and many get more. If you take a calcium pill to supplement what you get in your diet, a low-dose pill (such as 500 mg) will suffice for most people.

Calcium supplements made headlines in recent years for a potential link to heart disease and heart attack. However, recent authoritative evaluations of the evidence (such as by the National Osteoporosis Foundation and the American Society for Preventive Cardiology) have found no relationship between calcium supplements and the risk for heart attack, stroke, or premature death.

That doesn't mean you can have as much calcium as you want. Consuming too much can lead to hypercalcemia, an above-normal level of calcium in the blood that causes nausea, vomiting, confusion, and other neurological symptoms. Excessive calcium supplement intake has been associated with a higher risk for kidney disease and aggressive prostate cancer.

Stay Healthy Weekly

Fruit of the month: Bananas tassium daily, although few Americans meet this goal. A high potassium intake may help reduce high blood pressure and has also been linked to a lower risk of stroke and possibly heart disease.

flavor boost, add cocoa powder, almond or peanut butter, or cinnamon, alone or in any combination.

The closely related plantain (often sold near bananas in grocery stores) is another fruit Bananas are one of the most Bananas make great snacks worth adding to your menu. popular fruits in the United since they're naturally prepack- They're more starchy and less States, perhaps because aged and fairly filling. They're sweet than bananas and are they're affordable (about 58 also good sliced on cold or hot eaten cooked instead of raw. cents per pound, on average) cereal or a peanut butter sand- Select plantains that are yellow and available year-round. wich, and make a great addition with black spots or mostly black; to a fruit smoothie. You also can peel, slice, and pan-fry to serve Among all fruits, bananas are one of best sources of potassi- make a creamy, ice cream–like alongside black beans for a dessert by freezing sliced bana- Caribbean-inspired meal. um, with about 450 milligrams (mg) per banana. Healthy adults nas for at least two hours and then pureeing them in a food Stay Health Research Team not on certain medications processor until smooth.

For a should aim for 4,700 mg of poGoing easy on processed foods is another element of healthy eating. Sweets, foods made with highly refined grains, and sugar-sweetened beverages can cause spikes in blood sugar that can lead to early hunger. High blood sugar is linked to the development of diabetes, obesity, heart disease, and even dementia.

Staying Healthy 101 Maintaining good health doesn't happen by accident. It requires work, smart lifestyle choices, and the occasional checkup and test.

A healthy diet is rich in fiber, whole grains, fresh fruits and vegetables, "good" or unsaturated fats, and omega-3 fatty acids. These dietary components turn down inflammation, which can damage tissue, joints, artery walls, and organs.

minutes of moderate-intensity exercise every week, such as brisk walking.

Strength training, important for balance, bone health, controlling blood sugar, and mobility, is recommended 2-3 times per week.

Finding ways to reduce stress is another strategy that can help you stay healthy, given the connection between stress and a variety of disorders. There are many ways to bust stress. Try, meditation, mindfulness, yoga, playing on weekends, and taking vacations.

The Mediterranean diet meets all of the criteria for good health, and there is convincing evidence that it is effective at warding off heart attack, stroke, and premature death. The diet is rich in olive oil, fruits, vegetables, nuts and fish; low in Finally, establish a good relationship with red meats or processed meats; and ina primary care physician. If something cludes a moderate amount of cheese and happens to your health, a physician you wine. know —and who knows you — is in the Physical activity is also necessary for good best position to help. He or she will also health. It can greatly reduce your risk of recommend tests to check for hidden heart disease, stroke, type 2 diabetes, cancer or other conditions. breast and colon cancer, depression, and Stay Healthy Research Team falls. Physical activity improves sleep, endurance, and even sex. Aim for 150

if it’s something you’re already good at, it’s not a good brain exercise. The activity needs to be something that’s unfamiliar and out of your comfort zone. To strengthen the brain, you need to keep learning and developing new skills.

How to Improve Your Memory Whether you’re looking to sharpen your mind, boost your mental performance, or preserve your memory as you age, these tips can help.

How to boost brain power at any age A strong memory depends on the health and vitality of your brain. Whether you’re a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there’s lots you can do to improve your memory and mental performance They say that you can’t teach an old dog new tricks, but when it comes to the brain, scientists have discovered that this old adage simply isn’t true. The human brain has an astonishing ability to adapt and change—even into old age. This ability is known as neuroplasticity. With the right stimulation, your brain can form new neural pathways, alter existing connections, and adapt and react in ever-changing ways.

The brain’s incredible ability to reshape itself holds true when it comes to learning and memory.

It’s challenging. The best brainboosting activities demand your You can harness the natural full and close attention. It’s not power of neuroplasticity to inenough that you found the activcrease your cognitive abilities, ity challenging at one point. It enhance your ability to learn must still be something that renew information, and improve quires mental effort. For examyour memory at any age. These ple, learning to play a challengnine tips can show you how. ing new piece of music counts; playing a difficult piece you’ve Tip 1: Give your brain a already memorized does not. workout It’s a skill you can build on. Look By the time you’ve reached for activities that allow you to adulthood, your brain has devel- start at an easy level and work oped millions of neural pathways your way up as your skills imthat help you process and recall prove —always pushing the eninformation quickly, solve famil- velope so you continue to stretch iar problems, and execute habit- your capabilities. When a previual tasks with a minimum of ously difficult level starts to feel mental effort. But if you always comfortable, that means it’s time stick to these well-worn paths, to tackle the next level of perforyou aren’t giving your brain the mance. stimulation it needs to keep growing and developing. You It’s rewarding. Rewards support have to shake things up from the brain’s learning process. The time to time! more interested and engaged you are in the activity, the more Memory, like muscular strength, likely you’ll continue doing it requires you to “use it or lose it.” and the greater the benefits The more you work out your you’ll experience. So, choose acbrain, the better you’ll be able to tivities that, while challenging, process and remember inforare still enjoyable and satisfying. mation. But not all activities are equal. The best brain exercises Think of something new you’ve break your routine and challenge always wanted to try, like learnyou to use and develop new ing how to play the guitar, make brain pathways. pottery, juggle, play chess, speak French, dance the tango, or masFour key elements of a good ter your golf swing. Any of these brain-boosting activity activities can help you improve It teaches you someyour memory, so long as they thing new. No matter how intel- keep you challenged and enlectually demanding the activity, gaged.

Tip 2: Don’t skip the physical exercise While mental exercise is important for brain health, that doesn’t mean you never need to break a sweat. Physical exercise helps your brain stay sharp. It increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease.

Tip 3: Get your Zs

Exercise also enhances the effects of helpful brain chemicals and reduces stress hormones. Perhaps most importantly, exercise plays an important role in neuroplasticity by boosting growth factors and stimulating new neuronal connections.

Brain-boosting exercise tips Aerobic exercise is particularly good for the brain, so choose activities that keep your blood pumping. In general, anything that is good for your heart is great for your brain.

Does it take you a long time to clear out the sleep fog when you wake up? If so, you may find that exercising in the morning before you start your day makes a big difference. In addition to clearing away the cobwebs, it also primes you for learning throughout the day.

Physical activities that require hand-eye coordination or complex motor skills are particularly beneficial for brain building.

Exercise breaks can help you get past mental fatigue and afternoon slumps. Even a short walk or a few jumping jacks can be enough to reboot your brain.

people are highly sensitive, and even morning coffee may interfere There is a big difference between with sleep at night. Try reducing the amount of sleep you can get by your intake or cutting it out entireon and the amount you need to ly if you suspect it’s keeping you function at your best. The truth is up. that over 95% of adults need between 7.5 to 9 hours of sleep every Tip 4: Make time for friends night in order to avoid sleep deprivation. Even skimping on a few When you think of ways to imhours makes a difference! Memory, prove memory, do you think of creativity, problem-solving abili“serious” activities such as wresties, and critical thinking skills are tling with the New York all compromised.

Times crossword puzzle or mastering chess strategy, or is it more But sleep is critical to learning and lighthearted pastimes—hanging memory in an even more fundaout with friends or enjoying a funmental way. Research shows ny movie—that come to mind? If that sleep is necessary for memory you’re like most of us, it’s probably consolidation, with the key the former. But countless studies memory-enhancing activity occur- show that a life full of friends and ring during the deepest stages of fun comes with cognitive benefits. sleep.

Healthy relationships: the ultimate brain booster Get on a regular sleep schedule. Go to bed at the same time every night Humans are highly social animals. and get up at the same time each We’re not meant to survive, let morning. Try not to break your alone thrive, in isolation. Relationroutine, even on weekends and ships stimulate our brains—in fact, holidays. interacting with others may provide the best kind of brain exercise.

Avoid all screens for at least an hour before bed. The blue light Research shows that having meanemitted by TVs, tablets, phones, ingful friendships and a strong and computers trigger wakefulness support system are vital not only and suppress hormones such as to emotional health, but also to melatonin that make you sleepy. brain health. In one recent study from the Harvard School of Public Cut back on caffeine. Caffeine Health, for example, researchers affects people differently. Some found that people with the most

active social lives had the slowest rate of memory decline.

ate more freely.”

Looking for ways to bring more There are many ways to start taking laughter in your life? Start with advantage of the brain and memory these basics: -boosting benefits of socializing. Volunteer, join a club, make it a point to see friends more often, or reach out over the phone. And if a human isn’t handy, don’t overlook the value of a pet—especially the highly-social dog.

Tip 5: Keep stress in check Stress is one of the brain’s worst enemies. Over time, chronic stress destroys brain cells and damages the hippocampus, the region of the brain involved in the formation of new memories and the retrieval Laugh at yourself. Share your emof old ones. Studies have also linked barrassing moments. The best way stress to memory loss. to take ourselves less seriously is to talk about the times when we took Tips for managing stress ourselves too seriously.

laughing.

Tip 7: Eat a brain-boosting diet Just as the body needs fuel, so does the brain. You probably already know that a diet based on fruits, vegetables, whole grains, “healthy” fats (such as olive oil, nuts, fish) and lean protein will provide lots of health benefits, but such a diet can also improve memory. For brain health, though, it’s not just what you eat—it’s also what you don‘t eat.

The following nutritional tips will help boost your brainpower and reduce your risk of dementia:

Get your omega-3s. Research shows that omega-3 fatty acids are particularly beneficial for brain health. Fish is a particularly rich source of omega-3, especially cold • Set realistic expectations (and When you hear laughter, move to- water “fatty fish” such as salmon, be willing to say no!) ward it. Most of the time, people are tuna, halibut, trout, mackerel, sar• Take breaks throughout the day very happy to share something fun- dines, and herring.

• Express your feelings instead of ny because it gives them an opporbottling them up tunity to laugh again and feed off If you’re not a fan of seafood, con• Set a healthy balance between the humor you find in it. When you sider non-fish sources of omega-3s work and leisure time hear laughter, seek it out and try to such as seaweed, walnuts, ground • Focus on one task at a time, ra- join in. flaxseed, flaxseed oil, winter squash, ther than trying to multi-task; kidney and pinto beans, spinach, Spend time with fun, playful peobroccoli, pumpkin seeds, and soyTip 6: Have a laugh ple. These are people who laugh beans.

You’ve heard that laughter is the easily—both at themselves and at best medicine, and that holds true life’s absurdities—and who routine- Limit calories and saturated for the brain and the memory, as ly find the humor in everyday fat. Research shows that diets high well as the body. Unlike emotional events. Their playful point of view in saturated fat (from sources such responses, which are limited to spe- and laughter are contagious. as red meat, whole milk, butter, cific areas of the brain, laughter encheese, cream, and ice cream) ingages multiple regions across the Surround yourself with reminders crease your risk of dementia and whole brain. to lighten up. Keep a toy on your impair concentration and memory. desk or in your car. Put up a funny Furthermore, listening to jokes and poster in your office. Choose a com- Eat more fruit and vegetaworking out punch lines activates puter screensaver that makes you bles. Produce is packed with antiareas of the brain vital to learning laugh. Frame photos of you and oxidants, substances that protect and creativity. As psychologist Dan- your loved ones having fun. your brain cells from damage. Coliel Goleman notes in his orful fruits and vegetables are parbook Emotional IntelliPay attention to children and emu- ticularly good antioxidant gence, “laughter seems to help peo- late them. They are the experts on “superfood” sources. ple think more broadly and associ- playing, taking life lightly, and

Heart disease and its risk factors. Cardiovascular disease and its risk factors, including high cholesterol and high blood pressure, have been linked to mild cognitive impairment.

Diabetes. Studies show that people with diabetes experience far greater Drink green tea. Green tea concognitive decline than those who tains polyphenols, powerful antioxi- don’t suffer from the disease. dants that protect against free radicals that can damage brain cells.

Hormone imbalance. Women goAmong many other benefits, regular ing through menopause often expeconsumption of green tea may enrience memory problems when hance memory and mental alertness their estrogen dips. In men, low tesand slow brain aging. tosterone can cause issues. Thyroid imbalances can also cause forgetfulDrink wine (or grape juice) in ness, sluggish thinking, or confumoderation. Keeping your alcohol sion. consumption in check is key, since alcohol kills brain cells. But in mod- Medications. Many prescription eration (around 1 glass a day for and over-the-counter medications women; 2 for men), alcohol may can get in the way of memory and actually improve memory and cog- clear thinking. Common culprits nition. include cold and allergy medications, sleep aids, and antidepresRed wine appears to be the best op- sants. Talk to your doctor or phartion, as it is rich in resveratrol, a macist about possible side effects. flavonoid that boosts blood flow in Is it depression? the brain and reduces the risk of Alzheimer’s disease. Other resvera- Emotional difficulties can take just trol-packed options include grape as heavy a toll on the brain as physijuice, cranberry juice, fresh grapes cal problems. In fact, mental slugand berries, and peanuts. gishness, difficulty concentrating, and forgetfulness are common Tip 8: Identify and treat health symptoms of depression. The problems memory issues can be particularly bad in older people who are deDo you feel that your memory has pressed-so much so that it is sometaken an unexplainable dip? If so, times mistaken for dementia. The there may be a health or lifestyle good news is that when problem to blame. the depression is treated, memory should return to normal.

It’s not just dementia or Alzheimer’s disease that causes memory loss.

Tip 9: Take practical steps to supThere are many diseases, mental port learning and memory health disorders, and medications that can interfere with memory: Pay attention. You can’t remember something if you never learned it,

and you can’t learn something— that is, encode it into your brain—if you don’t pay enough attention to it. It takes about eight seconds of intense focus to process a piece of information into your memory. If you’re easily distracted, pick a quiet place where you won’t be interrupted. Involve as many senses as possible. Try to relate information to colors, textures, smells, and tastes. The physical act of rewriting information can help imprint it onto your brain. Even if you’re a visual learner, read out loud what you want to remember. If you can recite it rhythmically, even better.

Relate information to what you already know. Connect new data to information you already remember, whether it’s new material that builds on previous knowledge, or something as simple as an address of someone who lives on a street where you already know someone.

For more complex material, focus on understanding basic ideas rather than memorizing isolated details.

Practice explaining the ideas to someone else in your own words.

Rehearse information you’ve already learned. Review what you’ve learned the same day you learn it, and at intervals thereafter. This “spaced rehearsal” is more effective than cramming, especially for retaining what you’ve learned.

Use mnemonic devices to make memorization easier. Mnemonics (the initial “m” is silent) are clues of any kind that help us remember something, usually by helping us associate the information we want to remember with a visual image, a sentence, or a word.

6 types of mnemonic device Visual image – Associate a visual

image with a word or name to help you remember them better. Positive, pleasant images that are vivid, colorful, and three-dimensional will be easier to remember.

Example: To remember the name Rosa Parks and what she’s known for, picture a woman sitting on a park bench surrounded by roses, waiting as her bus pulls up.

Acronym – An acronym is a word that is made up by taking the first letters of all the key words or ideas you need to remember and creating a new word out of them.

Example: The word “HOMES” to remember the names of the Great Lakes: Huron, Ontario, Michigan, Erie, and Superior.

Rhymes and alliteration – Acrostic (or sentence) – Make up Rhymes, alliteration (a repeating a sentence in which the first letter sound or syllable), and even jokes of each word is part of or repreare memorable way to remember sents the initial of what you want more mundane facts and figures. to remember. Example: The senExample: The rhyme “Thirty days tence “Every good boy does fine” to hath September, April, June, and memorize the lines of the treble November” to remember the clef, representing the notes E, G, B, months of the year with only 30 D, and F. days in them.

Chunking – Chunking breaks a long list of numbers or other types of information into smaller, more manageable chunks.

Example: Remembering a 10-digit phone number by breaking it down into three sets of numbers: 555-867 -5309 (as opposed to 5558675309).

Method of loci – Imagine placing the items you want to remember along a route you know well, or in specific locations in a familiar room or building. Example: For a shopping list, imagine bananas in the entryway to your home, a puddle of milk in the middle of the sofa, eggs going up the stairs, and bread on your bed.

Authors: Melinda Smith, M.A., Jeanne Segal, Ph.D., and Lawrence Robinson

"Their cells aren't working well, they're sluggish, and their reflexes are slow."

Your doctor may test your blood for thyroid hormone to see if it's to blame for your fatigue.

Heart Disease Extreme tiredness is a common symptom of congestive heart failure, which happens when it doesn't pump as well as it should. If you have it, your fatigue usually gets worse when you exercise.

You might also have swelling in your arms or legs and shortness of breath.

Why Am I Always So Tired?

your blood to move oxygen around your body. A common type is called "iron-deficiency" anemia.

Sleep Apnea

This disorder keeps you from getting enough oxygen when you sleep, which Iron acts like a train car that transports means you won't get real rest during oxygen in your blood. "People with low the night. iron don't have enough cars on their "The brain notices you're not getting train," Friedman says. "They're tired, rid of your CO2, and it wakes up really they get dizzy when they stand up, they briefly in an alarmed state," says Lisa get brain fog, they get heart palpitaShives, MD, director of the Sleep MediDoes Your Lifestyle Need a Tweak? tions." cine Center at the University of CaliforFirst off, ask yourself this: Do you treat Your doctor can check you nia, San Diego School of Medicine. You your body right? for anemia with a simple blood test. don't even realize it, which makes it "With my patients, I talk about the hard to figure out why you're so sleepy Diabetes three pillars of health: sleep, diet, during the day. and exercise," says Theodore Friedman, Doctors don't know exactly why it "You don't get into REM -- the sleep makes people so tired. One likely reaMD, PhD. son is that your body uses lots of ener- that makes you feel best," Shives says.

"If you aren't getting good sleep, it's gy to deal with your frequent changes A device called a continuous positive hard to eat well, and it's hard to exerin blood sugar levels. airway pressure (CPAP) machine can cise. And the same is true the other What doctors do know is that fatigue is help keep your airways open for a solid way around. They're all related." one of the most common symptoms of night's sleep.

So try not to short-change yourself on diabetes. It has other signs, too. You Menopause shut-eye. Adults need 7 to 9 hours of may feel thirsty and need to go to the If you're a woman who's going sleep. Eat a balanced diet of fruits, vegbathroom often. through menopause, you may find it gies, and lean protein, and get a regular Problems With Your Thyroid hard to get good sleep. Your hormones dose of physical activity.

It's a small, butterfly-shaped gland that change a lot at this time, which give If you've checked all those boxes and you night sweats and hot flashes. That sits in your neck. It makes a hormone you still drag through your days, it can keep you up at night and leave you might be time to check possible medi- that helps control how you use energy. dragging during the day.

When your thyroid gland is out of cal causes of fatigue. whack, you're out of whack.

Depression Anemia "People with an underactive thyroid are It robs your brain of the chemicals it It's a disorder that makes it hard for going to feel tired," Friedman says. needs to work at its best. One of those It's the middle of the day and you just can't seem to get out of first gear. Is it lack of sleep, or could there be something else that makes you feel so wiped out? Check out these culprits for fatigue and get some pep back in your step.

is serotonin, which helps regulate your internal body clock.

Depression can lower your energy levels and make you feel tired during the day. You may also find it hard to fall asleep at night, or you might wake up earlier than you want in the morning.

Talk to you doctor if you think you're depressed. Talk therapy and medicine can help. Stay Healthy Research Team

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