A Healthy You: 7 Steps to Fight Fatigue

By Cindy GatesEveryone seems tired and overwhelmed at times. Fatigue is the number one side effect of cancer and its treatment and affects nearly 100 percent of patients.Exercise: It is very clear that exercise and healthy eating can reduce fatigue when you are battling cancer.Drink plenty of water. We’ve been told this a thousand times, but a lot of us still don’t get enough. Mild dehydration is a common, and often overlooked, cause of fatigue. Drink about 8 classes of water a day and don’t wait until you are thirsty.Caffeine. Caffeine can help fight fatigue since it can increase alertness and make feel more energized.  But too much caffeine can make you feel jittery and restless and caffeine late in the day may cause insomnia.Sugar. Sugar can provide you a burst of energy but then you come crashing down. If you do eat simple sugars, combine with protein and eat after a meal to avoid blood sugar spikes.Breakfast. Breakfast is still considered the most important meal of the day.  Your brain is fuel-hungry and uses up to 30 percent of calories.  A good breakfast refills our energy stores.  This is especially important for children to eat breakfast so they do well in school. Meal size and combination. Just think about how tired you are after a Thanksgiving meal. After eating large meals, your body is doing a lot of digesting. It’s best to have small frequent meals. Also, it’s important to combine carbohydrates with protein and then you won’t have that mid-morning or mid-afternoon slump. When you add protein, it helps to avoid blood sugar fluctuation. Just remember that your body needs consistent energy.Vitamin D. Get your Vitamin D level tested.  Vitamin D deficiency can cause fatigue. Healthy You is a regular column about nutrition, healthy living and cancer care. It is written by Cindy Gates, RD and LD and the Cancer Center’s Oncology dietitian, herbalist and Certified Wellness Coach.