탈진 알리는 신호 4가지 6 Signs That You’re Exhausted (Not Just Tired)

푹 자고 물 충분히 마셔야

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피곤한 정도를 넘어 기진맥진해질 정도가 되면 건강에 큰 위협이 될 수 있다.  웨인 스콧 앤더센 의학박사는 “몸의 탈진 현상은 식욕 조절, 심장병, 염증 증가와 관련이 있으며 바이러스성 감염 위험을 50% 증가시킨다”며 “충분한 수면 등을 통해 탈진 상태가 되는 것을 막아야 한다”고 말한다.  미국의 건강 정보 사이트 ‘데일리번닷컴(dailyburn.com)’이 탈진 증상 4가지를 소개했다. 입술이 마른다 입술이 마르고 갈라지거나 피부에 비늘이 생기거나 두통이 자주 발생하면 체내 수분 부족을 의심하게 된다. 사실 수분이 부족하면 이런 증상이 발생한다. 수면장애 전문가인 마이클 J. 브레우스 박사는 “체내 수분이 부족할수록 더 피곤하게 되며 이런 증상이 발생할 수 있다”고 말한다. 그는 “계속 물을 찾게 되고 피부와 입술이 마르는 것을 경험한다면 탈진이 일어날 수 있는 체내 수분 문제를 해결해야 한다”고 말했다. 물은 신체의 여러 부분에 영향을 미친다. 브레우스 박사는 “소변이 깨끗하게 될 때까지 물을 충분히 마시는 게 좋다”고 말했다. 정신이 흐리멍덩하다 인간의 뇌는 수면이 필요하다. 잠을 충분히 자지 못하면 제대로 가동이 되지 않는다. 신체는 수면을 통해 화학적인 불균형을 안정시키고 기분과 행동을 조절하는 뇌 부위를 회복시키고, 하루 종일 저장한 기억과 정보를 처리한다. 앤더센 박사는 “잠을 제대로 자지 못하면 몸이 축 처질 수밖에 없고 저장된 기억과 정보를 재처리하는 과정이 방해를 받기 때문에 중요한 업무 일정을 잊기 싶고 초조하게 되거나 정신이 흐리멍덩한 상태가 될 수 있다”고 말했다. 스트레스가 너무 심하다 스트레스와 탈진은 서로를 부채질하며 연이어 발생하는 악순환의 고리를 형성할 수 있다. 스트레스에 대처하다보면 탈진으로 인한 불면증이 생길 수 있다. 이런 불면증은 다시 극심한 스트레스와 탈진을 유발하게 된다. 명상 기법 등을 통해 스트레스를 적절하게 해소하는 방법을 찾아야 한다. 정크푸드를 평소보다 많이 찾는다 정크푸드(junk food)는 열량은 높은데 비해 필수 영양소가 부족한 식품을 말한다. 정크푸드로 분류하는 식품에는 탄산음료, 과 지방 과자, 햄버거 등의 패스트푸드와 인스턴트식품이 있다. 브레우스 박사는 “피곤하면 할수록 고지방, 고 탄수화물 음식을 찾기 때문에 탈진 상태가 되면 더 정크푸드를 많이 먹게 된다”고 말한다. 탈진은 스트레스 호르몬인 코르티솔 수치와 일치하는 경우가 많다.  코르티솔을 낮추려면 뇌는 진정 작용을 하는 신경전달물질인 세로토닌 분비를 늘리고자 하는데 가장 좋은 방법이 탄수화물과 지방이 풍부한 음식을 섭취하는 것이다.  앤더센 박사는 “정크푸드는 혈당과 인슐린 수치를 급상승시켜 결국 더 기진맥진하게 만든다”며 “이런 식품 대신 과일과 통곡물 등을 먹어야 한다”고 말했다. 코메디닷컴 권순일 기자 (kstt77@kormedi.com)

6 Signs That You’re Exhausted (Not Just Tired)

If you stifle yawns in 2 p.m. meetings and find yourself passed out cold during the previews on movie nights, you probably already know you’re run down. But there’s a big difference between being pooped out and being exhausted — and the signs aren’t as obvious as just feeling tired. It’s important to know the difference, because exhaustion can be downright dangerous. “Sleep is one of the most under-appreciated facets of health,” says Dr. Wayne Scott Andersen, MD, medical director of Take Shape for Life. “The consequences of sacrificing it can ripple throughout various areas of your life. Exhaustion has been linked to issues with appetite regulation, heart disease, increased inflammation, and a 50 percent increase in your risk of viral infection.” So if you’re tired and you’re experiencing any of the symptoms below, it might mean you’re exhausted — and it’s time to devote some serious time to sleep, ASAP RELATED: 10 Reasons You’re Exhausted and What to Do About It 6 Clues That You’re Totally Exhausted 1. Your Lips Are Dry If your lips are cracked, your skin is scaly, and you’re suffering from frequent headaches, dehydration may be to blame. Yes, this is a common woe in cold-weather climates. But, if you’re feeling rundown, you should know it goes hand-in-hand with exhaustion. “You feel more fatigued the more dehydrated you are,” says Michael J. Breus, PhD, a board-certified expert in clinical sleep disorders. “If you’re constantly craving something to drink or experience dry skin and lips, you might be dealing with a level of hydration that can lead to exhaustion.” Water affects so many systems within your body that it’s impossible to maintain your energy levels if you’re not drinking sufficient amounts of H20, he explains. “People often forget to hydrate because it just isn’t on their minds. Everyone’s different, but I always tell people you should drink water to the point where your urine is clear,” says Breus. RELATED: 10 Ways to Stay Hydrated (That Aren’t Water) 2. Your Mind Is All Fuzzy Your brain needs sleep like a car needs gas; neither runs very well on empty. “Among other things, your body uses sleep to stabilize chemical imbalances, to refresh areas of the brain that control mood and behavior, and to process the memories and knowledge that you gathered throughout the day,” says Dr. Andersen. This is especially important during the 90-minute period known as REM (rapid eye movement) sleep. When it’s disturbed, your mind might be sluggish the next day. “You won’t retain knowledge very well, as your brain depends on sleep to re-process what you experienced during the day,” says Dr. Andersen. Exhaustion can leave you vulnerable to forgetting important things, like a big meeting at work, or feeling especially irritable, says Dr. Andersen. RELATED: How Exhaustion Might Change the Way You Think 3. Your Workouts Have Sucked Not crushing it at the gym like you usually do? Being exhausted causes every aspect of your life to suffer — including exercise, according to Dr. Andersen. “Exercising requires mental focus as well as physical activity,” Andersen says. “If your brain is falling behind because you are not well-rested, your ability to properly challenge your body will be limited — and that’s in addition to the many performance consequences that come with poor sleep.” Another big sign: You can’t even bring yourself to make it to the gym. “Our bodies are programmed to find the easy way out, which was useful 10,000 years ago when survival was difficult. Today that means one night of lost sleep can lead to weeks of missed workouts and unhealthy meals,” says Dr. Andersen. RELATED: 10 Ways You’re Sabotaging Your Workout 4. You’re Super Stressed (and Trying to Ignore It) It’s no surprise that stress can keep you up at night, but the way you deal with it is what might cause exhaustion-inducing insomnia, according to research in the journal Sleep. For the study, researchers asked nearly 2,900 men and women about the stress in their lives, including how long it affected them, how severe it was, and how they handled the pressure. A year later, the researchers found that people who coped with stress by distracting themselves, dwelling on the issues, or trying to completely ignore it had higher instances of chronic insomnia, which they characterized as three sleepless nights a week for a month or more. This can turn into a vicious cycle of stress and exhaustion fueling one other. The researchers suggest using mindfulness techniques to ease stress might be a better way to cope. RELATED: 10 Ways You’re Sabotaging Your Workout 5. You’re Eating More Junk Than Usual Find yourself hitting up the office vending machine on the regular? “The more exhausted you are, the more you crave high-fat, high-carbohydrate foods,” says Breus. Exhaustion often corresponds with high levels of cortisol, the stress hormone. To decrease cortisol, your brain will often seek out a hit of the neurotransmitter serotonin. “[Serotonin] is a calming hormone. An easy way to access it is by ingesting comfort food full of carbs and fat,” says Breus. Even worse, all that comfort food can just wind up making you more exhausted. “With highly processed, highly glycemic foods like soft drinks, candy bars, or bagels, blood sugar and insulin levels will rise dramatically,” says Dr. Anderson. “The elevated insulin levels actually cause blood sugar to plummet, so your brain triggers [more] cravings for something full of sugar, fat, and calories.” Then, it starts all over again. Instead of reaching for comforting junk, Dr. Andersen recommends fueling your body with healthy low-glycemic foods like fruits and whole grains that can help stabilize your blood sugar and keep your insulin levels from swinging wildly in either direction RELATED: The 30-Second Trick That Might Stop Your Food Cravings 6. You Sleep Poorly Even Once a Week You probably know that chronic insomnia can trigger exhaustion. But did you know that even a single night of interrupted sleep could screw you up the next day? In a study in the journal Sleep Medicine, 61 study participants slept for eight hours for one night. The next night, their rest was interrupted by four phone calls that instructed them to finish a short computer challenge before they could continue sleeping. Researchers found that after a night of fragmented sleep, people experienced worse moods along with weaker attention spans, suggesting that interrupted sleep might be as detrimental as the exhaustion that comes with full-on sleep restriction. Or, maybe instead of dealing with interrupted sleep, you just go to bed way later than you should. “Bedtime procrastination” is the latest buzzy term in sleep medicine. In a study in Frontiers in Medicine, researchers discovered that on nights when the 177 participants reported procrastinating their zzz’s, they slept less and with worse quality. Plus, they experienced more intense fatigue the next day. “Set your bedtime and stick to it, counting back seven hours from when you need to wake up to determine the ideal start to your sleep latency period, or falling asleep time,” advises Dr. Andersen. “Decrease stimulation 30 minutes before you plan to sleep by shutting off cellphones, televisions, and other devices.” Ready to make a change? Check out this guide for a better night’s rest. http://dailyburn.com/life/lifestyle/exhausted-signs-tips/

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