How Aging Affects Your Feet

8 Common Problems and Why They Occur

 

Aging takes its toll on your feet as it does with the rest of your body. Given the amount of stress we place on our feet over a lifetime, it's easy to see why these problems occur. In addition to general wear-and-tear, there are physiological changes that will affect how your joints, bones, and tendons function.

 

Feet dangling from dock with sun shining in background

These changes tend to develop gradually as cell turnover and collagen production begin to slow. As the skin starts to thin, so, too, will the fatty layer cushion the soles and heels.

 

These changes can give rise to stability problems affecting the knees, hips, and lower back. The gradual wearing down of cartilage in the joint space, along with inflammation of bursa and tendons, only adds to the burden.

 

The most common aging-associated foot problems are those that affect the skin, connective tissues, joints, nails, and blood circulation.

 

Dry Skin

Dry skin, especially on the soles of the feet, is a problem that may require a daily application of moisturizer to prevent cracking and infection. The gradual depletion of collagen, exacerbated by the lack of consistent foot care, can lead to the formation of cracked heels and calluses.

 

If left untreated, cracked skin around the heel can make it painful to walk or even stand.

 

If cracks in the skin are deep enough, bacteria can infiltrate the exposed tissue and cause a foot infection. In older people or people with diabetes, this can lead to a potentially serious infection known as cellulitis.

 

Flat Feet

As your feet age, connective tissues called ligaments can begin to stretch, reducing the height of your arch and leading to a condition commonly known as flat feet (pes planus).

 

The pain caused by pes planus, which typically develops in the midfoot, tends to increase with activity and is often accompanied by swelling along the inner ankle and arch. Hip, knee, and lower back pain are also common.

 

Flat feet can also alter the angle of your foot, causing overpronation, the loss of stability, and an increased risk of ankle and foot sprains.

 

Shortened Achilles Tendon

Another type of connective tissue, known as a tendon, can begin to lose water as you age. Tendons connect muscle to bone, and, if these are shortened due to water loss, you may end up with a more flat-footed gait since you will be less able to flex your ankle, midfoot, and toes.

 

This is especially true of the Achilles tendon which connects the calf muscle to the heel bone (calcaneus).

 

Unless steps are taken to routinely stretch your Achilles tendon, you may be at greater risk of a tear or rupture if you overexert the tissues (such as by forceful jumping or running up the stairs).

 

Hammertoe

Hammertoe is the abnormal bend in the joint of one or more of toes, typically caused by the wearing of narrow shoes or high heels that forces the toes deeper into the toe box. Hammertoes are prone to calluses and corns. Joint stiffness, discomfort, swelling, and pain are also common.

 

Once they develop, hammertoes are essentially permanent unless surgery (such as arthrodesis or arthroplasty) can realign the toe joints. Stretching may help restore some of the mobility but doesn't necessarily reverse the condition. Toe pads, splints, and well-fitted shoes can help relieve some of the discomfort and pain.

 

Toenail Changes

Toenails usually become thicker and more brittle as you age, making them more difficult to cut and maintain.4? One reason for this is that nail growth tends to slow in tandem with the decrease in hormone production in older adults.

 

Estrogen and testosterone both stimulate the production of keratin and contribute to the smooth, firm appearance of toenails and fingernails. When these hormones decline, the reduced supply can cause our nails to discolor, crack, and form uneven ridges and layers.

 

Although proper nail care can significantly improve your nail's appearance, it may not be enough to entirely avoid aging-related changes. Other common causes of toenail changes include:

 

·         Hypothyroidism

·         Peripheral artery disease (PAD)

·         Onychomycosis, a fungal infection of the toenails

·         Seborrheic Keratosis

 

A common skin condition affecting older adults is called seborrheic keratosis. These raised, flesh-toned lesions are often mistaken for warts and typically affect the top of the feet, toes, and ankles. (They are never seen on the soles of the feet.)

 

Though the seborrheic lesions are not painful, they can sometimes be itchy or cause irritation when wearing shoes.

 

See your doctor if you notice any changes in the color, texture, or shape of the lesions. These may be an early sign of skin cancer, including pigmented basal cell carcinoma and cutaneous melanoma.

 

Arthritis

Osteoarthritis, also referred to as wear-and-tear arthritis, affects roughly 10% of men and 13% of women over 60. The ankle joint, subtalar joint, and the first metatarsophalangeal joint (big toe) are three joints commonly affected in the foot and ankle.

 

Common risk factors for foot osteoarthritis include.

 

·         Obesity

·         Hammertoe

·         Bunions

 

A past foot or ankle injury7

Another foot condition commonly affecting older adults is gouty arthritis. Gout is an inflammatory disorder in which the accumulation of uric acid crystals around a joint causes acute and often debilitating pain, mainly in the big toe.

 

Circulatory Problems

One of the most common foot and ankle symptoms in older people is edema, the medical term for the swelling of tissues. Edema is often caused by poor circulation, leading the build-up of fluid in the lower extremities (especially the ankles and feet).

 

Edema is typically associated with conditions seen in older adults, such as:

 

·         Congestive heart failure

·         Chronic kidney disease

·         Cirrhosis and other liver diseases?

 

The obstruction of a blood vessel can lead to venous edema, typically affecting one leg. Cardiovascular disease, certain medications, and hormonal changes may cause swelling in both legs, referred to as bilateral peripheral edema.

 

Diabetes can also affect blood circulation, particularly as you get older. If this happens, infections of the foot can be far more difficult to treat, leading to the formation of ulcers that just won't heal.

 

Diabetic neuropathy, a pins-and-needles sensation mostly affecting the legs and feet, is another common consequence of long-term diabetes.

SEPSIS IS A KILLER

Testing for Sepsis

Unlike diseases or conditions like diabetes or kidney stones, there is a test for sepsis, called a SEPSIS PANEL However, your doctor may make the diagnosis by evaluating your symptoms, your history, and other tests. This can then lead your doctor to suspect you have sepsis. The signs and symptoms of sepsis can include a combination of any of the following:

- confusion or disorientation,

- shortness of breath,

- high heart rate,

- fever, or shivering, or feeling very cold,

- extreme pain or discomfort, and.

- clammy or sweaty skin.

Should you notice 2 or more of the above, 

head to the emergency room.

Always remember ... a doctor's job is to 

"rule out the worst possible scenario."

Testing for Sepsis

Unlike diseases or conditions like diabetes or kidney stones, there is no one test for sepsis testing. However, your doctor makes the diagnosis by evaluating your symptoms, your history, and other tests. This can then lead your doctor to suspect you have sepsis.

Here are some of the tests that help determine if you do have sepsis.

Blood tests

Blood tests show healthcare providers many things about your body, from the possibility of an infection to how well your body’s organs work. These are some of the more common blood tests for patients who present with possible signs and symptoms of sepsis. None of these tests can diagnose sepsis, but when the test results are combined with information about your illness and a physical examination, they can help your doctor determine if you have sepsis:

Complete blood count (CBC): A CBC is a common blood test. It measures how many white blood cells are circulating in your blood, among other things. White blood cells (also called leukocytes) fight bacteria, viruses, and other organisms your body identifies as a danger. A higher than normal amount of WBCs in your blood could mean that you have an infection. But too few WBCs can indicate you’re at risk of developing an infection.

Lactate: Your organs may produce lactic acid when they don’t receive enough oxygen. Intense exercise, heart failure, or serious infection, among other conditions can cause this. A high level of lactic acid caused by infection can be an important clue that you have sepsis.

C-reactive protein (CRP): Your body produces C-reactive protein is produced when there is inflammation. Several conditions can cause inflammation, including infections.

Blood culture: A blood culture test tries to identify what type of bacteria or fungi caused infection in the blood. Blood cultures are collected separately from other blood tests. They are usually taken more than once from different veins. It can take several days to get the results of a blood culture.

Prothrombin time and partial thromboplastin time (PT and PTT), platelet count, and d-dimer: Sepsis can have serious effects on blood clotting inside your body. If the PT and PTT are too high, it can indicate your blood is not clotting well. Platelets are tiny cells in your blood that help to form blood clots. If your platelet count is too low, it can mean your body is forming many unseen clots in tiny vessels all over your body. This can be an important sign of sepsis. The d-dimer test also indicates that blood clotting is happening in your body. The level of d-dimer can be high if you have one large clot, or it can be high if your body is making many tiny clots, as happens in sepsis.

Confirmatory/Diagnostic Tests

The following tests are what doctors call confirmatory or diagnostic tests. The test results give the medical team more information when they suspect sepsis. Patients and their doctors need to first recognize the clinical signs and symptoms for the tests to be ordered, however. If your doctor suspects sepsis, treatment (with fluids and antibiotics) should begin right away, while waiting for these confirmatory test results.

Endotoxin is a component of certain bacteria, released when the bacteria cell disintegrates. It should not be in your blood, so its presence confirms there are gram negative bacteria in your bloodstream, although this test cannot identify which type. This test is not a replacement for blood cultures.

Procalcitonin (PCT): Procalcitonin is a protein in your blood that rises if you have a bacterial infection. It cannot tell what type of bacterial infection you may have. If you have low levels of PCT, your doctor may rule out a bacterial infection. The infection may be caused by a viral infection or an illness not related to an infection.

Monocyte distribution width (MDW): Monocytes are a type of white blood cell that increases in number when an infection is present. MDW can be measured as part of the CBC.

More testing: urine tests

Urinalysis: Like the CBC, this simple urine test can tell your doctor a lot about your health, including if you have a urinary tract infection (UTI) or problems with your kidneys, such as a kidney stones. There is no special preparation to provide a urine sample for a urinalysis.

Urine culture: A urine culture can determine what bacteria or fungi causes a UTI. Urine for a culture must be obtained midstream. You need a special cleanser to wipe your genitals before you start urinating. Once the area is cleaned as instructed, urinate for a few seconds into the toilet and then place the container under the flow and collect the sample.

Testing for specific infections

In addition to blood and urine tests, your doctor may want you to undergo other tests to identify where the infection may be. Here are some examples:

Pneumonia

Chest x-ray: A chest x-ray may show if you have pneumonia or damage around the lungs. A chest x-ray can’t tell your doctor what type of infection you have.

Pulse oximetry. A pulse oximeter measures the oxygen saturation level of your blood. This tells your doctor how well your lungs are taking oxygen from the air and putting it into your bloodstream. The device is clipped on your finger or ear lobe. A light measure sthe oxygen levels as your blood flows past.

Sputum test. A sputum (phlegm) sample can show if there is an infection in your throat or lungs.

Meningitis

Computerized tomography (CT) scan: A CT scan of your head may show swelling or inflammation .

Magnetic resonance imaging (MRI): MRIs of your head check for swelling or inflammation.

Lumbar puncture: A lumbar puncture is also called a spinal tap. Your doctor uses a lumbar puncture for a sample of cerebral spinal fluid (CSF), fluid that circulates around your spine and brain. Your doctor inserts a needle into your spinal cord, in your lower back, to remove a small amount of fluid to send for testing.

Strep throat

There are two tests for strep throat, the rapid antigen test and the throat culture. For the rapid antigen test, your doctor or nurse uses a swab to get a sample from the back of your throat. This test takes only minutes. A throat culture is done the same way, but with a special swab. This goes to a lab, similar to a blood culture or urine culture.

Influenza

Doctors usually diagnose influenza by your symptoms. Rapid influenza diagnostic tests may indicate what type of influenza you have, but they are not always accurate. A cotton swab takes a sample from inside your nose or the back of your throat.

Skin infections

If your doctor suspects you have an infection on your skin, such as cellulitis or MRSA, a culture will help determine what type of infection is present. A small amount of saline solution is injected under your skin, then withdrawn.

The symptoms of early sepsis are vague and often easily dismissed. Any invasive procedures (such as a surgery) or an invasive devices (such as an IV), or any type of break in your skin (such as a bug bite or cut), should be mentioned if you experience any of the symptoms,. Testing can be frustrating when nothing specific turns up, but it’s the only way your team can decide how best to treat you.

 

Reasons to Smile Every Day

 

Many see smiling simply as an involuntary response to things that bring you joy or inspire laughter. While this is certainly true, it overlooks an important point: Smiling can be a conscious, intentional choice. It appears that whether your smile is genuine or not, it can act on your body and mind in a variety of positive ways, offering benefits for your health, your mood, and even the moods of people around you.

 

1 Smiling Helps You Live Longer

Perhaps the most compelling reason to smile is that it may lengthen your overall lifespan. One 2010 study found that genuine, intense smiling is associated with longer life.

 

Overall, happy people seem to enjoy better health and longevity, though more research is needed to understand why that is. Research does suggest that happiness could increase lifespan by years; suggesting maintaining a happy, positive mood may be an important part of living a healthy lifestyle.

 

2 Smiling Relieves Stress

Stress can permeate our entire being, and it can really show up in our faces. Smiling not only helps to prevent us from looking tired, worn down, and overwhelmed but it can actually help decrease stress.

 

Believe it or not, smiling can reduce stress even if you don't feel like smiling or even if you fake it with a smile that isn't genuine. When you are stressed, take the time to put on a smile. You and those around you will reap the benefits.

 

3 Smiling Elevates Mood

Next time you are feeling down, try putting on a smile. There's a good chance your mood will change for the better. The physical act of smiling actually activates pathways in your brain that influence your emotional state; meaning that by adopting a happy facial expression, you can "trick" your mind into entering a state of happiness. This holds true whether or not your smile is real.

 

A simple smile can trigger the release of neuropeptides that improve your neural communication, as well as neurotransmitters like dopamine and serotonin, which can boost your mood. Think of smiling like a natural antidepressant.

 

4 Smiling Is Contagious

How many times have you heard that a smile has the power to light up the room? While it is certainly a beautiful sentiment, it carries a hint of truth. Smiling not only has the ability to elevate your mood, but it can also change the moods of others for the better.

 

Your brain automatically notices and interprets other people's facial expressions, and sometimes, you may even mimic them. That means that you might spot someone else's smile and unconsciously smile yourself. Yes, it is scientifically proven that smiles are contagious.

 

5 Smiling Boosts the Immune System

Smiling can also boost your overall health by helping your immune system to function more effectively. It is thought that when you smile, immune function improves because you are more relaxed (thanks to the release of certain neurotransmitters). Whether you're trying to maintain your overall health or strengthen your immune system ahead of cold and flu season, smiling may help.

 

6 Smiling May Lower Blood Pressure

Smiling could have a beneficial impact on your blood pressure. Laughter specifically seems to lower blood pressure, after causing an initial increase in heart rate and breathing. While smiling has been shown to lower your heart rate in the face of stress, more research is needed to determine exactly how it reduces blood pressure.

 

You can try testing this idea for yourself if you have a blood pressure monitor at home. Sit for a few minutes and take a reading. Then smile for a minute and take another reading while still smiling. Do you notice a difference?

 

7 Smiling Reduces Pain

Studies have shown that smiling releases endorphins, other natural painkillers, and serotonin. Together, these brain chemicals make us feel good from head to toe. Not only do they elevate your mood, but they also relax your body and reduce physical pain. Smiling is a natural drug.

 

8 Smiling Makes You Attractive

We are naturally drawn to people who smile. While more severe or negative facial expressions like frowns, scowls, and grimaces work in the opposite manner, effectively pushing people away, smiling is seen as more attractive—and people may even assume you have more positive personality traits if you're smiling.

 

Not only can smiling make you more attractive, but it can also make you look more youthful. The muscles we use to smile also lift the face, making a person appear younger. So instead of opting for a facelift, just try smiling your way through the day—you'll look younger and feel better.

 

9 Smiling Suggests Success

Research has shown that people who smile regularly appear more confident, are more likely to be promoted, and are more likely to be approached. Try putting on a smile at meetings and business appointments. You might find that people react to you differently.

 

10 Smiling Helps You Stay Positive

Try this test: Smile. Now try to think of something negative without losing the smile. It's hard, isn't it?

 

Smiling can influence your feelings of positivity, even if it feels unnatural or forced. Regardless of whether or not your smile is genuine, it still sends the message that "Life is good!" to your brain and, ultimately, the rest of your body.

Managing Your Stress

 

Manage Your Stress

 There’s no question the past several months has been stressful; that might even be the understatement of the year.

 While short-term stress is a key ingredient for growth and success, when it’s persistent and long-lasting, stress can be an absolute bear, adversely affecting every possible corner of deep health, negatively impacting your mood, bodily functions and overall wellness.

 According to recent Harris Poll findings regarding U.S. adults’ perceptions of the current health crisis, more than two in five (41%) of Americans say they are most concerned  about experiencing increased anxiety -- even more so than not being able to pay their bills (33%), reduced job salary/work hours (26%) or losing their job/not being able to get a new job (22%).

 More than 2 in 3 Americans (68%) say they feel like everything is out of their control right now, and more than half (56%) say they are balancing more now than ever before during the current pandemic.

 In short, we are collectively under a lot of stress, and as it relates to our current landscape, chronic stress can weaken the immune system, making you more susceptible to getting sick, and when you do, making symptoms worse and longer lasting.

 Simply put, the more stressed you are, the more likely you are to get sick -- really sick.

 It’s not all bad news. In fact, there’s some really good news: There are ways to manage stress. Here are some of our top strategies for managing stressful thoughts (and promoting a healthy response to stress):

·         Deep, mindful breathing, such as box breathing; simply taking six deep breaths can be enough to lower stress hormones and promote feelings of relaxation

·         Daily prayer

·         Practicing gratitude

·         Meditation for 10 - 30 minutes a day (Not sure where to start? Try the app Headspace.)

·         Spending time outdoors (One of our favorite ways is forest bathing, which is a Japanese practice that involves taking a leisurely walk outdoors in nature.)

·         Grounding, or earthling, which entails walking outside barefoot, connected to the Earth’s surface

·         Exercise, particularly parasympathetic-dominant activities like yoga

·         Hot and cold therapy, such as sauna bathing and cold/contrast showers

·         Connecting with your social support network

·         Singing, dancing, humming and chanting, which can all activate the vagus nerve and the body’s “rest and relaxation” response

 Those strategies can go a long way to helping ground you (physically, mentally and spiritually) while also helping manage stressful thoughts and feelings of anxiousness.

 And let’s face it, those thoughts and feelings are on virtually everyone’s menu right now, making now, more than ever, a time when we need to implement all the tips, tricks and stress-relieving tactics we can to help promote better choices and an overall healthier, more balanced mind, body and spirit.

 Remember, we are in this together.

"More smiling, less worrying.  More compassion, less judgment.  More blessed less stressed.  More love, less hate." - Roy T. Bennett

Honest IS The Best Policy

 If honesty did not exist, we would have to invent it as the best means to happiness and riches. In all the affairs of life there is no twilight zone of honesty. Things are either right or they are wrong - they are black or they are white.

"Show me the businessman or institutions not guided by service, honesty, and sentiment; by the idea, "he profits most who serves best", and I will show you a man or an outfit that is dead or dying." So advised B. F. Harris. Hope for gain by dishonest means is the beginning of loss.

When approaching a problem, we should strip ourselves of preconceived opinions and prejudice. Doing this enables us to assemble and learn the facts of the situation, make the decision which seems to us to be the most honest, and then stick with it.

Most business problems require common sense instead of legal reference. Problems require honesty and good judgment rather than references to the courts. If this were practiced more in today's business, our courtrooms would not be so crowed and much more business could be transacted for everyone's benefit.

Sir Walter Raleigh said, "It would be an unspeakable advantage, both to the public and private, if men would consider that great truth, that no man is wise or safe, but he that is honest." Those who live by honesty can be sure that there is one less fraud in the world.

It is probable harder to be honest with ourselves than it is to be honest with other people, but honesty is an individual thing and requires that we be honest - especially with ourselves. There are certain requisites for wise and honest living. We must build on hope, not on fear; on justice, not on injustice; on public tranquility, not on violence. We must weave a social fabric in which the most important strands are a devotion to truth and a commitment to doing the right things. There are the essential ingredients of honesty and the good life. The are the necessary conditions for the achievement of freedom and human progress throughout the entire world.

How Stress Is Affecting Your Body

With the frenzied pace of today's society, almost everyone is waging an unrelenting battle with emotional stress. As a result, maintaining a high level of anxiety is considered "normal" - and those who work the most hours, engage in the greatest number of activities and function on the least amount of sleep are revered. What's wrong with this picture? A lot! Anxiety not only destroys your peace of mind, but it may also wreak havoc on your physical well being.

As a prevention, I strongly urge patients to consider the long-term toll stress exacts on their bodies and minds.

The Stress/Spine Connection

Everyday, chiropractors help patients whose spines reveal the physical ramification of stress. We understand that the body and mind function in concert, rather than in isolation. Consequently, emotional stress may profoundly influence an individual's physical well being. Specifically, stress may lead to a condition called vertebral subluxation. These are regions in the spine where movement is restricted or bones (vertebrae) are out of alignment. Scientific studies indicate that this disorder can spur a plethora of ailments, including headache, back pain and ear infection.

Chiropractors use a holistic approach to combat the effects of stress on the spine. This unique program incorporates nutrition, stress reduction and specialized exercise instruction to correct and maintain the subluxations. There are safe and effective maneuvers called adjustments.

"Never be so busy as not to think of others."

Causes of Fatigue and Sleeplessness & Fixes

   

Fatigue Cause No. 1: Not Enough Sleep

It may seem obvious but you could be getting too little sleep. That can negatively affect your concentration and health. Adults should get seven to eight hours every night.

Fix: Make sleep a priority and keep a regular schedule. Ban laptops, cell phones, and televisions from your bedroom. Still having trouble? Seek help from a doctor. You may have a sleep disorder.

Fatigue Cause No. 2: Sleep Apnea

Some people think they're sleeping enough, but sleep apnea gets in the way. It briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed. Your doctor may order a sleep study to check for this.

Fix: Lose weight if you're overweight, quit smoking, and you may need a CPAP device to help keep your airway passages open while you sleep.

Fatigue Cause No. 3: Not Enough Fuel

Eating too little causes fatigue, but eating the wrong foods can also be a problem. Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

Fix: Always eat breakfast and try to include protein and complex carbs in every meal. For example, eat eggs with whole-grain toast. Also eat small meals and snacks throughout the day for sustained energy.

Fatigue Cause No. 4: Anemia

Anemia is one of the leading causes of fatigue in women. Menstrual blood loss can cause an iron deficiency, putting women at risk. Red blood cells (shown here) are needed because they carry oxygen to your tissues and organs.

Fix: For anemia caused by an iron deficiency, taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans, and enriched cereal, can help.

Fatigue Cause No. 5: Depression

You may think of depression as an emotional disorder, but it contributes to many physical symptoms, as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and "down" for more than a few weeks, see your doctor.

Fix: Depression responds well to talk therapy and/or medication.

Fatigue Cause No. 6: Hypothyroidism

The thyroid is a small gland at the base of your neck. It controls your metabolism, the speed at which your body converts fuel into energy. When the gland is under active and the metabolism functions too slowly, you may feel sluggish and put on weight.

Fix: If a blood test confirms your thyroid hormones are low, synthetic hormones can bring you up to speed.

Fatigue Cause No. 7: Caffeine Overload

Caffeine can improve alertness and concentration in moderate doses. But too much can increase heart rate, blood pressure, and nervousness. And research indicates too much actually causes fatigue in some people.

Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue.

Fatigue Cause No. 8: Hidden UTI

If you've ever had a urinary tract infection (UTI), you're probably familiar with the burning pain and sense of urgency. But the infection does not always announce itself with such obvious symptoms. In some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.

Fix: Antibiotics are the cure for UTIs, and the fatigue will usually vanish within a week.

Fatigue Cause No. 9: Diabetes

In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body's cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your doctor about being tested for diabetes.

Fix: Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process sugar.

Fatigue Cause No. 10: Dehydration

Your fatigue can be a sign of dehydration. Whether you're working out or working a desk job, your body needs water to work well and keep cool. If you're thirsty, you're already dehydrated.

Fix: Drink water throughout the day so your urine is light colored. Have at least two cups of water an hour or more before a planned physical activity. Then, sip throughout your workout, and afterward drink another two cups.

Fatigue Cause No. 11: Heart Disease

When fatigue strikes during everyday activities, such as cleaning the house or weeding the yard, it can be a sign that your heart is no longer up to the job. If you notice it's becoming increasingly difficult to finish tasks that were once easy, talk to your doctor about heart disease.

Fix: Lifestyle changes, medication, and therapeutic procedures can get heart disease under control and restore your energy.

Fatigue Cause No. 12: Shift Work Sleep Disorder

Working nights or rotating shifts can disrupt your internal clock. You may feel tired when you need to be awake. And you may have trouble sleeping during the day.

Fix: Limit your exposure to daylight when you need to rest. Make your room dark, quiet, and cool. Still having sleep issues? Talk with your doctor. Supplements and medications may help.

Fatigue Cause No. 13: Food Allergies

Some doctors believe hidden food allergies can make you sleepy. If your fatigue intensifies after meals, you could have a mild intolerance to something you're eating -- not enough to cause itching or hives, just enough to make you tired.

Fix: Try eliminating foods one at a time to see if your fatigue improves. You can also ask your doctor about a food allergy test.

Fatigue Cause No. 14: CFS and Fibromyalgia

If your fatigue lasts more than six months and is so severe that you can't manage your daily activities, chronic fatigue syndrome or fibromyalgia are a possibility. Both can have various symptoms, but persistent, unexplained exhaustion is a main one.

Fix: While there's no quick fix for CFS or fibromyalgia, patients often benefit from changing their daily schedule, learning better sleep habits, and starting a gentle exercise program.

Fast Fix for Mild Fatigue

If you have mild fatigue that isn't linked to any medical condition, the solution may be exercise. Research suggests healthy but tired adults can get a significant energy boost from a modest workout program. In one study, participants rode a stationary bike for 20 minutes at a mild pace. Doing this just three times a week was enough to fight fatigue.