ENDURE: November 2012

GETTING TO THE FINISH LINE

In endurance sports they call it "hitting the wall", in military operations what is now known as post-traumatic stress was once (WWII) called "battle fatigue".  Whatever term is used, and whatever the mission at hand happens to be, the effects of fatigue are critical on human achievement; a concept that is forefront right now as we push the outer limit of our abilities trying to recover from the storm onslaught. Feelings of exhaustion and lethargy from the "weight of the world" clearly remind us of the realities of being tired; And whereas physical and mental fatigue are both common, they can become dangerous if not dealt with appropriately.  So if the goal is to get across the finish line, knowing the tactics that can help you do so is important.

Physical fatigue is that feeling of muscle weakness after a particularly hard work out. The risk here of course is that when the functioning tissues get tired coordination decreases and motor errors become more common (i.e. the person who "lands funny" when stepping down).

Mental fatigue’s danger on the other hand is that our ability to make accurate decisions is impaired. Numerous studies support the notion that judgment and concentration can be similar to that of an intoxicated state under extreme fatigue conditions. Slow down. Increase your attention to the task by being deliberate. You know the drill, “measure twice, cut once”.  Check and then double check.

Is it physical or mental? 

Start by determining if it's physical fatigue or mental fatigue that seems to be wearing on you most. The easy way to know for sure is to do a 5 minute exercise test.  Go do something physical (even going for a walk) and if after 5 minutes you're MORE tired chances are you're physically fatigued and any extra minute you have should be focused on rest and recovery (more below), if on the other hand you feel refreshed.....common in the case of mental fatigue, a workout may be just what is needed so KEEP GOING. Exercise is known to increase circulation bringing more fuel (oxygen) to the brain and helps improve mental clarity, temporarily lifting the cloud, and produces a protein that improves the function of neurons, the core component of the nervous system helping to melt away the fatigue.  

Rest and Recovery

Most studies suggest that six to ten hours of sleep per night is optimal for recovery.  However in the midst of a stressful time, even six hours may be hard to come by.  Therefore, when you finally do rest, it is CRITICAL that you make the most of it. Shut out extraneous noises and lights, including the TV and computer. The short waves of blue light may interfere with sleep. If you don’t fall directly to sleep, take the time to decompress and unwind. The simple process of “quieting” or controlled breathing can provide a low stim way to relax your mind and process the day’s events.  Some recent research suggests that as little as a few minutes per day of relaxation training can begin to alter brain function to promote healing.

Icing, compression and massage are other techniques that have gained favor.  Icing and compression both help to control the inflammation response that is associated with increased tissue workload and massage has several relaxation benefits that promote circulation and proper tissue repair.

Nutritional Strategies 

Strategies to combat fatigue include vitamin supplementation and hydration. So often, sleep deprived people are relying on caffeine to keep them going. Caffeine is a powerful stimulant and chronic over-exposure can be problematic. Excessive intake can strip not only the water soluble vitamins (like the "Bs") out of the body, but also the water itself as caffeine's diuretic properties, in large dosages can have an impact. An over consumption of caffeine can lead to nutritional imbalances related to heart palpitations and jitteriness. Consider a multi-vitamin and another bottle of water.

Bottom Line

The human body is an adaptable machine with an amazing capacity to handle extremes and the current extreme is no exception. However, every moment of recovery time counts. Making sure your system is stocked and replenished in quality fuel (both oxygen and vital nutrients), adequate fluids, and the best quality sleep possible, will contribute to the safest practice in the aftermath of Sandy.

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