
Overcoming stress-related fatigue; how to avoid Type 2 diabetes
Q: I'm not sick -- I have been checked out -- but now that I am 50, I'm tired a lot of the time. How can I get my energy back? -- Darlene R., Kansas City, MissouriA: You say you've been checked out by your doctor, so we will assume you don't have hormonal imbalances, a thyroid condition, anemia or heart disease -- and you are not taking a medication that causes sleepiness. (You were screened for those possibilities, right?) So, what could be going on?Lack of get-up-and-go can have lots of causes, ranging from depression to constantly sedentary behavior, with a large dash of poor nutrition thrown in. But one common cause of chronic weariness is an overload of work, family and personal matters and the chronic stress -- and emotional distress -- those can cause. Clues that chronic stress is the cause of your fatigue include moodiness, problems with short-term memory, lack of focus and trouble sleeping. The smart move is to find ways to ask for help from friends or see a therapist and to prioritize obligations. The experts at Harvard Medical School suggest that exercise like Tai Chi, walking and swimming also can dispel stress and energize you so that your muscles, bones and heart are strengthened, and your brain is sharp. Plus, strength training two or three times a week provides a big boost in muscle strength and overall energy.As you add physical activity to your daily routine, you want to make sure that what you eat provides the energy you need. You can get that from a plant-based diet that ditches added sugars, processed foods, and red and processed meats. For great recipes, check out Dr. Mike's "What to Eat When Cookbook" and the recipes at iHerb.com/blog. For information on energizing foods and supplements, check out "Constant Fatigue: Common Causes + the Best Foods and Supplements to Boost Energy" And "Feeling Fatigued? 5 Supplements for a Natural Boost of Energy" at iHerb.com/blog.* * *Q: My whole family has Type 2 diabetes and I'm prediabetic. How can I avoid full-blown diabetes? -- Hank Y., Alexandria, Louisiana A: Type 2 diabetes is almost always related to being overweight, sedentary and nutritionally short-changed. And you've heard -- over and over -- that you should aim for 10,000 steps a day or the equivalent, eat lots of high-fiber produce, and maintain a healthy weight. But we now know some interesting specifics about the nutritional causes of the disease that you can act on easily -- and see great results!A study in The Lancet Diabetes and Endocrinology looked at data on almost 2 million folks worldwide and found concrete evidence that eating just under 2 ounces of processed meats daily boosts the risk of Type 2 diabetes over the next decade by 15%, eating about 4 ounces of unprocessed red meat boosts the risk 10% and eating around 4 ounces of poultry increases the risk by 8%. Our advice: Enjoy fish such as salmon and sea trout, skinless poultry and make sure to have a couple of all-vegetarian/vegan days weekly, loaded with protein from legumes and 100% whole grains and nutrients and fiber from fruits and vegetables.A second study out of Florida State University found that having healthy levels of insulin and zinc protects insulin-producing beta cells in the pancreas from being damaged or destroyed. You can prevent or reduce insulin resistance by adding physical activity to your daily routine and losing weight if needed. The NIH's Diabetes Prevention Program showed that losing 5% to 7% of your weight significantly reduces the risk of developing the disease. And you can get enough daily zinc (the recommended level is 8 milligrams a day for women and 11 milligrams for men) by eating poultry, fortified cereals, whole grains, nuts, and beans. For more info on preventing Type 2 diabetes, sign up for the free newsletter at LongevityPlaybook.com and check out "How to Achieve Blood Sugar Balance: Best Foods and Lifestyle Tips" at iHerb.com/blog. * * *Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is global advisor to www.iHerb.com, the world's leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively. Together they have written 11 New York Times bestsellers (four No. 1's). (c)2024 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.