In the battle against fatigue: Diet

I’ve written lately about my battle with fatigue: a sometimes overwhelming tiredness that I feel that lends itself to lack of motivation and procrastination.

Besides tiredness, I have also been experiencing the following on a regular basis:

*bouts of diarrhea

*terrible heartburn, especially when I eat bread, chicken, or potatoes

*bloating

*skin irritations

As I said in Friday’s post, my doctor and I discussed my problems with fatigue, and one of the things he suggested was to change the timing of my depression medication.

Another thing we discussed was my diet. I asked him how much validity he put in the idea that one’s diet could affect one’s mental health.

He said he had patients who had changed their diets—mostly giving up wheat and other sources of gluten—who had experienced positive results. In conjunction with medication and/or other treatments, he believed certain changes in diet might help.

I don’t believe in throwing out whole categories of food unless a person has real medical issues. For example, according to the website of the National Institutes of Health,  people who have celiac disease cannot consume gluten because they have an immunereaction to gluten, a protein in wheat, barley and rye.

I don’t have celiac disease. And I don’t have symptoms that are anywhere nearly as bad as those with celiac disease.

But I’ve wondered if I may be sensitive to gluten.

Perhaps it’s really a matter of too many simple carbohydrates. Maybe it’s a problem with wheat.

I already know that milk irritates my digestive system. Cheese and Greek yogurt don’t. I’m allergic to tree nuts.

I decided to try eliminating, as much as I can, gluten from my diet for a week or two to see how I react. It won’t hurt. If I feel better, then I can add back some foods gradually and get a clearer idea of whether or not food is affecting how I feel.

I had no gluten (that I know of) Sunday. For breakfast, I had a cup of Greek yogurt.

For lunch, we ate at our favorite Mexican restaurant. I had beef fajitas and ate just the meat and vegetables and a little of the beans. I didn’t eat the tortillas.

For dinner, I had the salad pictured above: Romaine lettuce, carrots, red kidney beans, apples, and pickled beets. After I took the photo, I added cheddar cheese and some tuna salad that Larry had made. I also added balsamic vinaigrette dressing after making sure it didn’t contain wheat.

No heartburn. No digestive issues. It’s too early to tell about the tiredness.

I am motivated to try this. Saturday was a bad day for me digestively. I knew what had caused at least of the problem: I had eaten some doughnuts.

As I lay down to rest, I decided that I’d had enough of feeling so bad. I needed to find out how to help myself.

Right now my plan is to stay away from gluten and to follow the new medication timing.

Have you ever found that a certain food, or group of foods, negatively affect how you feel?

Spring is here, and it’s time for Random 5 Friday

Happy spring! Though we’re still looking for some wintry weather next week, it’s officially spring, and I’m looking forward to seeing new life and colors.

And Happy Friday! I’m joining Nancy of A Rural Journal for Random 5 Friday. To read other bloggers’ randoms, be sure to check out Nancy’s blog.

My media pass into the Siegel Center for the big event.

One

The Altavista High School boys basketball team won the Group 1A state championship!

I made the trip to Richmond last Saturday to cover the state final game between Altavista and Radford. My co-staff writer took photographs.

As I said in last week’s Random post, I’ve never covered a basketball game or written about basketball.

I had a great time at the game, and it was exciting for Altavista to win. If you’d like to read the game story I wrote, you can find it HERE.

The media room in the Siegel Center where interviews were held after the game.

Downtown Richmond outside the Siegel Center at Virginia Commonwealth University.

Downtown Richmond

Two

Do you keep up with the NCAA college basketball tournament? I usually have a few teams that I pull for. This year, Virginia has done very well. They won the ACC regular season and the ACC tournament and are ranked number one in the East Division. So my first loyalty goes to Virginia. I also like Duke.

I didn’t fill out a bracket, though. I just don’t know enough about all the teams to make intelligent guesses about who is going to win.

Three

Spring is here, and worst of winter is over. I should be full of energy, right? Only I’m not. I am sleeping way too much and have little energy or motivation to do things beyond what I am responsible for doing.

What gives? I don’t know. I’m going to talk with my doc next week during an appointment because I’m tired of this. Pun intended—I can still laugh.

Four

The other day for lunch, I ate some turkey and rice soup at a local café. It was delicious. However, I fished out every carrot that was in it and placed it on my plate. I didn’t eat them.

I don’t like cooked carrots, and I decided I was old enough to admit that and to stop making myself eat them.

What good-for-you-food do you just not like?

Five

And a strange random fact: Both Chase Bird and me need new brushes. Chase Bird needs a new soft brush, and I need a new vent brush to use when I dry my hair. It broke off in my hand recently. I can still use the brush part, but it’s a little hard to hold in my hand.

Chase Bird and I just can’t look our best without good grooming tools. J

I want more energy

I didn’t realize what I was craving until I said it out loud.

I was doing a phone interview with a mental health expert about making New Year’s resolutions: whether or not to make them, tips for making helpful resolutions, and other such information.

We had veered off course a bit, talking about resolutions we had made in the past and what we might want for 2014.

“I want to have more energy,” I said.

It was one of those unplanned statements you make that you realize right away is so true.

Yes, I want more energy.

I’ll need energy for the things I want to do, for the adventures, for service to others.

Right now, I’m sitting at my home laptop after a long day at work.

We laid out the paper a day early because of the upcoming holiday, and we had an earlier than usual deadline.

On days like this, I come home feeling so tired. My bones and muscles ache. I pour down the caffeine, but I can’t seem to catch a second wind.

I have too many evenings like that and too many mornings when I’m already tired before I get started.

I get my work done. But how can I do it while feeling better, more energetic?

Better nutrition and exercise come to mind. So do following more of a routine and taking short breaks during the day.

It’s going to be an exploration for me in 2014, and I expect beyond, to find ways to feel more energetic, to feel less tired. I’m sure multiple things go into making me tired, and it will take multiple things to give me more energy.

I think all creatures have their rhythms of energy.

Sometimes Chase Bird wants to play.

He has his toy!

Sometimes Chase Bird is so sleepy.

I need to find ways to channel my energy more effectively.

How do you keep up your energy?

I’ll be back tomorrow, but in case I miss you then, I want to wish you a peaceful and joyful 2014. Happy New Year!

Random 5 Friday: Work and time for a few photographs

Happy Friday! I’m joining in with the Random 5 Friday meme, created by and hosted by Nancy at A Rural Journal. You can join in the fun by writing your own random 5 and linking up at Nancy’s blog.

The photos below are of a new installation of public art in Altavista. The downtown revitalization group recently set up the bench that includes a lovely sculpture of a mother and child reading together. It sits outside the library.

One

On Sunday afternoon, I took my camera and drove and walked around town, taking photos of things I found interesting.

One of the interesting side effects of working for the local paper is that when someone who knows I work for the paper sees me with a camera, they sometimes assume I’m on the job.

As I was taking pictures at the library of things like the bench, an acquaintance walking by asked if I was taking photos for the paper.

No, I said. Just for me.

Two

My favorite color is purple. Blue is a close second, especially sky blue and lavender blue. Yet, most of the time I wear khaki, white and black, with some navy.

I buy and wear what seems the easiest: everything goes with khaki, white and black, and those colors go with each other. Thus, more outfits for the money.

Sometimes it does get boring, though.

What’s your favorite color? Do your clothes reflect that?

Three

One of the reasons I like fall and winter—cooler weather—is because I love to wear turtlenecks. They’re just so comfortable. And they can be dressed up or down, depending on the occasion.

With turtlenecks, I do wear more color. I have one in just about every color, including purple and different shades of blue.

Four

I feel like I’ve been something of a slug this week. I worked late Monday and Tuesday, and the work was stressful and intense. It just seemed to tire me out more than usual.

I went to bed early Wednesday night and slept late Thursday morning. I was off work Thursday, so I took a nap that afternoon. And I still feel tired. It seems to take me a while to get over a couple of days of intensity.

Five

My stories in this week’s paper reflect the variety of my work: a story on a county meeting on how to deal with water issues; a story on the retirement of the local chamber president; a story on the preliminary hearing in a murder case; and a story on the grand jury returning capital murder indictments in another case.

I like the variety of my job, but it’s sometimes disconcerting to have such a wide range of things to cover and write about.

I’ve got some energy!

The last remnants of a day that was busier than usual.

The other day over lunch, I asked Larry if he had noticed any difference in me over the past two weeks or so.

He laughed.

“You vacuumed,” he said. “And you put away the dishes that were in the dishwasher.”

It’s embarrassing to admit that my doing those things would make seem different. But he was right.

I’ve been doing more just within the last several days. I feel more energetic and motivated.

What gives?

I’m not sure. But I’m hoping it’s a new supplement routine I’m on.

Almost three weeks ago I saw my psychiatrist for a regular visit. I’m on an antidepressant that has worked really well in lifting me out of the depths of depression.

But as I told my doctor, I’ve had a lot of trouble with energy and motivation. It’s hard for me to summon the energy and desire to do much activity beyond what I have to do: go to work, take care of the surface things at home, do some writing, sleep.

I haven’t been doing my share of the housework. I haven’t wanted to do anything extra. I’ve felt blah.

The doctor told me we could try adding another medication, something we’ve tried with two medications already. Or we could change the medication I’m currently on.

Neither of those choices appealed to me. This antidepressant I’m on has worked well. It’s just the stubborn lack of energy that bothers me.

Then the doctor suggested that I try taking a B complex supplement. He said he didn’t know if it would help, but lack of B vitamins could be affecting me.

For over two years, I didn’t eat any meat. Lately I’ve added back some seafood and chicken. But I could still be lacking in vitamins such as B12.

He was almost apologetic in suggesting the supplement. But I was willing to try it.

He ordered some blood work to check my thyroid and my vitamin levels, among other things. But he said wanted me to go ahead and take the B complex.

I still haven’t gotten the results from the blood work yet. (That’s another story. I’m not happy about that.)

I started taking a B complex supplement about two-and-a-half weeks ago.

It contains a large dose of B12, vitamin C, thiamin, riboflavin, niacin, B6, folic acid, biotin and pantothenic acid.

I also take a multivitamin, per my doctor’s advice, and flax seed oil pills for the omega-3.

I’ve been religious about taking the supplements every day. And by golly, I’m feeling more energy. I take on tasks instead of just looking at things and walking away. I feel better.

If it’s the vitamins that are helping, that’s great. If it’s not—well, what does it matter if I’m feeling better?

Please note that I am not advising anyone else to take supplements of any kind. I am not a medical doctor. I am not an expert. Each person should consult his or her physician and make the decision about what to take, if anything.

All I can report is what I’m doing. I’m happy with the results so far.

Depression can be a stubborn illness. But I’m pleased that a variety of treatments, including in my case an antidepressant, monitored by my doctor, can help.

Do you take any supplements? Do they make a noticeable difference in how you feel?

Tired



Ant on a wildflower.



Do you ever feel too tired to sleep? That’s the way I feel as I write this. My body feels like all the energy has drained out of it. But I’m having a hard time relaxing.

Today—well, it’s after midnight now, so yesterday—was a long day. I spent most of it in court, covering a trial. I was there until nearly 7 p.m. Then I had to rush over to another county building to cover a couple of public hearings. I went from there to the office, where I wrote two stories, one on the trial and one on the hearings. Then I worked on updating the website.

The trial isn’t over, so I have to be back in court later this morning for the closing arguments. Then the jury deliberates. Once a verdict is reached, it’s back to the office to write a story for the website.

I’m rambling, but I’m having a hard time focusing. And I’m having a hard time coming up with a topic that would be helpful and interesting for you.

I worry about that. I want to write posts that connect with you. But on days like today, all I can do is tell you how I feel and maybe a bit about how I handled the day.

I felt rushed, and I worried about getting out of court in time to cover the county story. But I did something that I don’t always find easy to do: I asked for help.

Last week, I knew Tuesday was going to be a bear. So I asked my boss if he could help by covering a 4 p.m. government meeting if I didn’t get out of court in time. And he did. I was apologetic about it—I don’t like asking for help—but he was OK with doing it.

So there’s a good reminder for me: it’s OK to ask for support.

And one more thing I did that helped me through the day: on the way back to the office in the evening, I listened to music in the car.

I haven’t driven in over two months because of my broken foot. But today, it was just necessary that I drive. I didn’t know how long I’d have to be in court. The courthouse is a 25 minute drive from home. I like having the car there where I can retire for a brief respite during court recesses.

So I told Larry I would drive. I put on a shoe and drove, and then put the boot back on when I got to my destination. It worked fine.

But what I’m really getting at is what did while I was driving this evening.

Usually, my driving-alone time is also my music time. I listen to my favorite music and sing along. I don’t do it as much when I’m with Larry.

I missed Larry today. We’ve been riding around together every day for a long time. But it was nice to put on some Alison Krauss and listen to her angel voice and sing along. It gave me a 25 minute rest, in a sense.

Asking for help. Music. Both are good things.

And now my brain is telling me it’s time to stop writing. My thoughts have slowed down for a change. It’s time to go to bed.

I didn’t have the opportunity to read blogs Tuesday, but I hope to be able to later today. I miss my daily routine, but I’ll be back.

OCD, depression and being tired

I hate being tired. And I’m tired a lot.

Some of it may be caused by the medications I’m on. But some of it seems to have hung around me for a good part of my life.

I remember my mother saying something like the following more than once: “Tina’s never had a lot of stamina.”

Even when I was a little girl, I would get so tired when I went shopping with my mother. I’d follow her around the stores and look for places to sit to rest my aching legs.

When I was ready to go to sleep, I had no problem going to bed, no matter what was going on. Another thing my mother used to say was something like, “If the president of the United States was visiting, and Tina wanted to go to bed, it wouldn’t stop her.”

I can work long hours when I need to. During graduate school, especially, I pulled a lot of all-nighters. I can get by on less than optimal sleep for a while. But I pay for it in lethargy and tiredness.

I suspect that much of my tiredness is related to depression and OCD and other anxiety. My doctor has told me that anxiety can make the sufferer tired. A hallmark of my depression is fatigue. And certainly being on near-constant lookout for dangers when my OCD is on high can be exhausting.

My tiredness is very frustrating. I think of all I haven’t accomplished because I was too busy resting. I think of all I’d like to accomplish. Other people seem to accomplish so much. Why can’t I?

Exercise would help, if I would just do it. I’m still having trouble on that front, and I have no good excuse.

But even when I was exercising regularly, I wasn’t an energetic go-getter.

Fatigue is something that I want to “let go” of this year. I am ready to start taking actions that will help me.

Exercising and eating better are on my list.

What suggestions do you have for fighting fatigue?