Fatigue is one of the most common conditions seen by primary care physicians. Although many serious illnesses can present as fatigue, the most common causes are lifestyle-related, ranging from eating sugar to drinking caffeine. A bit more on each.

A review on 31 studies found no positive effect of eating sugar on mood or energy level. There was a negative effect, showing that within the first hour after sugar intake, there was more fatigue and less alertness than placebo. In fact, the sugar rush has been proven a myth. Another study showed a high-sugar diet raised fatigue scores by 26% compared with a low-sugar diet.

Caffeine has its own problems, although mostly it’s timing, as caffeine can have a longer half-life than most suspect.  Afternoon caffeine can cut total nightly sleep time by 45 minutes and shorten deep sleep.  Recall that deep sleep is when the brain replenishes itself and clears toxins. I recommend no caffeine after lunch. Works well for me!

Skipping breakfast is also detrimental. One study in Japan showed that those who skip breakfast every day were eight times more likely to report fatigue. Also, eating irregularly caused seven times the incidence of fatigue versus eating regularly spaced meals.

Alcohol is a major a sleep robber and fatigue villain. Initially, alcohol causes drowsiness, especially as the alcohol level continues to rise. However, when the alcohol level falls, there’s a rebound in REM sleep activity  (when dreams occur, good and bad) with a surge in epinephrine leading to fitful sleep and next day fatigue.

What does help? An analysis of 81 trials showed that exercise has the strongest effect. Regular exercise reduced feelings of fatigue and increased energy and vitality. In fact, even chronic fatigue syndrome patients showed benefit.

So, if you’re chronically tired, here’s your cheap medicine:  Avoid a high-sugar diet, eat regular meals (especially breakfast), drink your caffeine in the mornings, avoid alcohol, and get some exercise.

Dr. Charlie Barnett writes DocTalk, a weekly KnoxTNToday column sharing insights on health, wellness and longevity. He practices longevity and precision medicine at NovaTheros.

Read more DocTalk columns by Dr. Charlie Barnett and learn more about him in his author bio on the same page.

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