Galway Advertiser 1999/1999_07_01/GA_01071999_E1_020.pdf 

Extracted text

a r y
N e w s V i e w s

O ' C o n n o r
s h i o n F e a t u r e s

3

IS YOUR bed your favourite place in the world? Do you hate leaving it in the morning and long to get between its cool fresh sheets at night?
Experts say that almost 100 per cent of women who If so, you are not alone. You are suffering from tiredness, that condition which leaves you feeling likegive birth suffer from tiredness in the days and weeks afterwards. Having a baby is a major life event and it you have been run over by a bus. You may have had a good night's sleep yet you waketakes time for the body and mind to adjust to this. What's the best way to cope with tiredness? Rest. It up feeling exhausted. The simplest tasks seem to require huge effort. Youfindit hard to concentrate and may sound simple but it tends to do the trick, especially if you are suffering from run-of-the mill fatigue. Allow feel you just cannot keep up with the world. Fatigue is more prevalent in today's society than youyourself longer periods of time for sleep at night. In addition, try to have at least one or two rest periods may think. More than half the patients seen by doctors nowadays complain of tiredness. For many, it's just a during the day - even if only for five to 10 minutes stage they are going through and with the benefit of apreferably in the late morning and late afternoon. This may few good nights' sleep, they recover without help. For help boost your energy levels. others, it can be a recurring problem or one that besets them for years. As many as three in 10 people suffer While rest may not make your tiredness disappear, it from chronic fatigue. will certainly help. However, too much rest can While stress and depression are the most frequent sometimes lead to more fatigue so be careful not to get into reasons for tiredness, there are many other causes, say a vicious circle. doctors. These include nutritional deficiency, anaemia, Fatigue can be reduced by efficient planning and low blood pressure, food allergy, chemical sensitivity, pacing. Schedule activities so that you are not doing too infection, and diet. many strenuous activities in a row and be flexible. If Tiredness can be brought on too by stress, thyroid you feel below par, don't push yourself too hard. The problems, depression, strenuous exercise, the side- ironing, cupboard overhaul, and weekly shop can all effects of prescribed drugs, or not getting enough sleep.wait.

W a y s to beat fatigue
you 1. Get mere sleep. The importance of sleep cannot be under then this will become a self-fulfilling prophesy. Boredom, worry, and have an automatic oven that can turn itself on, use it. Vacuum around furniture if you have nottimeto give the carpets a thorough! estimated. It is as essential to health as food and water. Yet many guilt will also drag you down. clean. Leave dishes to drain and iron only the bits that show. You'll people willingly deprive themselves of it and are then surprised when 4. Iff yon are the mother of a small baby, accept savetimewhich you can put to good use - resting. they feel fatigued. Reducing your normal quota of sleep by an hour and a half for just one night can lower day-time alertness by 33 per all offers of help. Allow family and friends to take the baby for a walk or baby-sit for a night while you and your partner enjoy a well8. Cultivate the art of saying 'no'. Don't commit cent. yourself to doing too much. Cut down on chores and commitments Most adults need eight hours sleep a night. It is possible to catch up deserved break. where possible. If you are finding it a strain to attend choir practice |on lost sleep - a day in bed will easily recharge your weary batteries. 5. Regular exercise can help boost your energy or take next door's children swimming, say so andfindsomeone else Local doctor Joe Fitzgibbon, who has written a book called Feeling tired all the time ' says if you need more sleep, make surelevels. It will improve your circulation as well as the condition of to take-over or share the job. you get it. "It may be worth your while to adopt a different use of the your heart, lungs, and muscles. If you manage just 20 minutes three 9 times a week, you'll quickly notice the difference. Your energy levels. Try to reduce your emotional stresses. Are you alarm clock: depend on it to get you into bed, not out of it!" will increase, you'll feel more positive, and sleep more soundly. worried about something - money, family, or your marriage - this can make you feel more tired. If you do have a problem, discuss it with 2 . Bo more organised. This may reduce your chances of feeling fatigued. Spread your energy productively and make sure you 6. Eat seen. Fruit, vegetables, and nuts combined with your partner in a calm, reasonable way. Avoid provoking an carbohydrates, such as bread, pasta, rice, or fish, provide a healthy, argument. If you think you need specialist help, don't be afraid to ask do not have to do too many demanding chores at once. Focus on your for it. Speak to your doctor, public health nurse, or visit a marriage top priorities when you feel at your best So if you energy levels arenutritionally balanced diet highest in the morning, try to get through your toughest tasks then. Reduce your intake of caffeine, alcohol, and sugary snacks. While counsellor. Talk to a good friend if you prefer to confide in someone In this way, iftirednesssets in, it will be the less important activitiesthey may give you a short term lift they can put stress on your body you know. that need to be delayed. Allocate different jobs to different days andand tire you out a few hours later. Drink at least two litres of water a SO. Breathe better. Before getting out of bed, take 30 deep day too and stop smoking. be willing to break your routine, if needs be. 3. Adopt a positive atlitnde. Filling your mind with legative and destructive thoughts will sap your energy. If you keep
tiling yourself and the world that you feel tired/fed-up/miserable.

7. Chant. Take short cuts. Do you really need to iron the sheets
and tea-towels or vacuum the carpet three times a week? Certain things can take care of themselves while you do something else. If

breaths through your nose. This will help you get as much oxygen to your cells and tissues as possible. By practising it daily for a few weeks, you will increase your energy levels and feel more alert.