Foods to Fight Fatigue

The Weight of Water

Two-thirds of the human body is made up of water. Without it, we could only live a few days. The fluid helps control body temperature through sweat, moves food through the intestines, and greases the joints. It is also an essential ingredient in the production of energy molecules.

"Dehydration is one of the leading causes of a lack of energy," says Grotto. If you're not well hydrated, your body puts its resources into maintaining your water balance instead of into giving you energy.

Everyone's water needs vary. In February 2004, the Institute of Medicine released a report indicating most people meet their daily hydration needs by using thirst as their guide. In general, the Institute's expert panel recommended that women get about 11 cups of water from food and drink each day, and men get about 16 cups daily. This may seem like a lot of liquid, but 80% of it usually comes from drinking water and other beverages. The other 20% comes from food.

To adequately get your hydration needs, particularly on a hot and humid day, the American Dietetic Association suggests carrying around a bottle of water, or replacing your afternoon soft drink with water. Frozen juice bars or icy treats are also a good idea.

Water is especially important after exercise, with certain medicines, and with a high-fiber diet. Your fluid intake should be adjusted to how much water you're losing, says Finley. "Simple things like stopping at a drinking fountain when you walk by one is a good idea."

Caffeine Fix

More than half of Americans reach for a coffee cup every day, and 25% drink it occasionally, reports the National Coffee Association. This should come as no surprise, as there are those who swear they cannot function without the caffeine.

The compound can be found not only in coffee, but in tea, soft drinks, chocolate, and herbs as well.

John Allred, PhD, a food science communicator for the Institute of Food Technologists, says stimulants like caffeine exaggerate the effect of natural hormones like adrenaline. "They get your heart pumping faster, you respire faster, and that gives you a stimulated feeling," he says, noting the results usually last no more than two hours.

Psychology tests have shown a combination of caffeine and sugar can improve alertness and performance. "But then it wears off, and then you get a little bit of a slump afterward," says Camire. The high-low effect of caffeine, she says, is not as pronounced as it is in sugar, but is significant enough in that frequent users often experience headaches without the substance.

The chemical is, indeed, so potent a stimulant that the National Collegiate Athletic Association (NCAA) lists caffeine as one of its banned drugs, as long as the concentration in a urine sample exceeds 15 micrograms per milliliter. (Two cups of black coffee will produce urine levels of approximately 3 to 6 micrograms per milliliter, according to the National Center for Drug Free Sport.)

The effect of caffeine varies from person to person. Some people need a few cups before experiencing stimulation, while others feel shaky or jittery with one serving.

Caffeine can also interfere with sleep, particularly if it is consumed in the late afternoon. The lack of shuteye could obviously affect one's energy level. To resolve this issue, Camire recommends switching to decaffeinated beverages by about 3 p.m. She also suggests gradually cutting back on caffeinated drinks, especially since they may have a dehydrating effect.

Beating the Doldrums

Food can, indeed, raise or diminish the body's energy levels. If you are eating healthy and are still tired, try changing the frequency of your meals. Some people find they get more of a boost with several small meals throughout the day, while others prefer the dining concept of three square meals daily. There's no right or wrong way, says Sandquist, noting that everyone's energy needs differ.

The amount of food you eat can also make a difference. If someone overeats constantly, they tend to gain more weight and become lethargic, says Finley. "It's like the snowball rolling down the hill," he explains. "As [overeaters] get more overweight, they have less energy, and then they exercise less and don't burn the calories."

Other dietary reasons for fatigue include too much alcohol (which is a depressant) and lack of certain vitamins and minerals. Low iron is a common problem for women.

If you still find yourself sluggish with a well-balanced diet, then a visit to the doctor may be in order. Certain diseases, medications, stress, and inadequate sleep and exercise can contribute to fatigue.

Energy drinks stimulate health concerns

Alcohol and high levels of caffeine a dangerous mix

By Ashley Niedringhaus

* Nutritionists warn of excess caffeine intakes

* There are possible long-term affects of mixing energy drinks and alcohol

* Alcohol mixed with energy drinks put users in greater danger

There are hundreds of brands of energy drinks on the market today, most of which are popular among teens and young adults. Some promote vitamins and herbs, others pledge immediate jolts of energy and others promise to give you "wiiings."

The journal on Drug and Alcohol Dependence recently described the effects of excess caffeine intoxication. Symptoms of the condition could include nervousness, restlessness, anxiety, upset stomach, tremors and rapid heartbeat.

"Individual responses (to the energy drinks) vary," said Lora de Oliveira, an academic staff member and nutrition instructor at the University of Wisconsin-Milwaukee's College of Health Sciences. "They are tremendously stimulating and often raise heartbeats and blood pressure."

Red Bull, which was originally released in Europe in 1987, became the first mainstream energy drink in the United States 10 years later. Red Bull is an 8.3-ounce drink that has 80 milligrams of caffeine — that averages 9.64 milligrams of caffeine per ounce.

According to energyfriend.com, a regular 12-ounce cola drink has about 35 milligrams of caffeine, and a 6-ounce cup of brewed coffee has 80 to 135 milligrams of caffeine.

De Oliveira cited one of the dangers of these highly caffeinated drinks is for regular caffeine drinkers who are taking in two to three times their normal amount in one of these drinks.

Red Bull, which was originally marketed toward extreme athletes, claims its drink improves performance — especially during times of increased strain or stress — bolsters concentration, improves reaction speed and stimulates metabolism.

Nutritionists highlight the dangers of mixing these energy drinks with alcohol by citing one of the biggest concerns as the inability to truly process how intoxicated you are, de Oliveira said.

De Oliveira said that one of the symptoms of drunkenness, fatigue, is reduced when alcohol and energy drinks are mixed. Fatigue is one of the main ways our bodies tell us we've had too much to drink, she said.

Because the energy drinks have elevated levels of caffeine, they often enable the consumer to drink alcohol for longer amounts of time which often lead to greater levels of intoxication, de Oliveira said.

"The combination of a stimulant (energy drinks) and a depressant (alcohol) can have very dangerous effects," she said.

Robert Peoples, an associate professor in the College of Health Sciences, said the caffeine in the drinks makes users more alert, but they still have impaired judgment and coordination. They just aren't feeling the effects as much.

"They probably would be more likely to get into a car and drive because they don't think they are impaired," Peoples said.

Peoples warned of potential long-term effects, like alcoholism, of mixing energy drinks and alcohol.

"It has been shown that people who are less sensitive to the effects of alcohol are more likely to become alcoholics," he said. "By continuing to drink beyond the limit that others would stop at they may be putting themselves at risk."

Medicalnewstoday.com said because of their high levels of caffeine and the ingredient taurine, several European countries, including Denmark, Norway and France, had once banned energy drinks, including Red Bull.

In mid-July, European Union member countries were forced to legalize Red Bull because of regulations saying that a product made or sold in other EU countries cannot be banned unless a health risk is proven, France's food safety agency said on their Web site.

Even with medical warnings, bars like McGillicuddy's, 1135 N. Water St., are seeing consistent sales of alcohol and energy drinks — mainly Red Bull, said bar manager Chris Conrad.

Conrad said McGillicuddy's sells around 100 energy drinks per night and goes through a couple hundred energy drinks on the weekends.

"There was a big increase in energy drinks mixed with alcohol when they first came out," Conrad said. "Now sales are always steady."

De Oliveira said energy drinks and alcohol are both diuretics, a drug that elevates the level of urine excretion from the body, and can cause extreme dehydration.

"Because of the diuretics and dehydration effects, it hinders the body's ability to metabolize alcohol," de Oliveria said. "It can make the hangover much more extreme."

Source:
http://media.www.marquettetribune.org/media/storage/paper1130/news/2008/09/30/News/Energy.Drinks.Stimulate.Health.Concerns-3458435.shtml