Chronic fatigue syndrome also known as myalgic encephalomyelitis, is a long-term complicated health disorder that causes severe fatigue and makes it difficult to perform daily activities.
Generally, the condition is more frequently seen in young urban women professionals below 45 years, but other age groups may also be affected.
Weakness is a lack of physical or muscle strength and the feeling that extra effort is required to move your arms, legs, or other muscles.
Fatigue is a feeling of tiredness or exhaustion or a need to rest because of lack of energy or strength.
Mental weakness refers to the negativity, too much anxiety and depressive thoughts inside your mind.
Normally we tend to have more energy in the morning and wind down towards the evening, but in chronic fatigue we start the day tired and end the day tired!
Common Symptoms of chronic fatigue syndrome:
Its symptoms can vary from person to person, and the severity of symptoms can fluctuate from day to day too.
- Extreme, overwhelming fatigue of sudden onset that lasts for at least six months.
- Severe weariness and exhaustion after physical or mental activity.
- Dizziness that worsens with moving from lying down or sitting to standing.
- Symptoms worsen with physical or mental activity but don’t fully improve even with rest.
- Soreness, pain or aches in the muscles, joints
- Recurrent headaches
- Sore throat, and tender lymph nodes in the neck or armpits.
- Sensitivity to light, sound, smells, food, and certain medicines.
- Gastrointestinal issues like nausea, bloating, constipation, or diarrhoea
- Shifting or migrating joint pains but no swelling.
- Low grade fever with “not well” feeling.
- Poor memory and concentration.
- Getting angry easily on silly things
- Urinary problems
- Feeling pale, or changes in blood pressure
- Heart palpitations, increased heart rate
- Dyspnoea or shortness of breath
- Unrefreshing sleep or disturbed sleep.
Possible Causes & Risk factors
The exact cause is unknown, but research suggests it could be due to several factors, including, immune system changes, prolonged exposure to chemicals and toxins.
- Physical emotional environmental stress. Coping with stressful situations requires a lot of energy, leaving the average person drained and at times depressed.
- Low blood pressure
- Genetics – appears to run in some families.
- Infections – viral or bacterial infection.
- Physical or emotional trauma.
- Problems with energy usage or converting the body’s fuel, primarily fats and sugars, into energy.
- Most commonly affects young to middle-aged adults.
- People with a history of other complex problems, such as fibromyalgia, congestive heart failure, emphysema, hepatitis, kidney disease, hypothyroidism, anaemia or postural orthostatic tachycardia etc.
- Poor diet or improper nutrition – Instead of eating foods with a sustainable energy content, eating foods made of simple sugars or junk foods etc.
- Not having enough sleep or having too much sleep
- Drug or alcohol use.
- Being overweight or obese.
- Taking certain medications, such as antidepressants or sedatives.
Top Ways to Combat Tiredness – DO’S & DON’TS
- Consume diet rich in Vitamins A, C, B5, B6, B12, zinc, selenium, manganese and chromium lessens symptoms. Add carrots, citrus fruit, egg, whole grains, fresh fruit and vegetables, fish, beans and garlic to your diet.
- Cut out caffeine, alcohol, smoking, refined sugar, white flour and fried preserved foods.
- Get plenty of rest and good undisturbed sleep.
- Do not attempt more activity than you can handle or when symptoms are present.
- Avoid stress at work.
- Don’t accept unrealistic demands, always delegate work and set realistic goals.
- Learn time management.
- Regular exercise as activity reduces tension
- Drink more water
- Address allergies and food intolerances
- Learn to relax
DIET FOR LOW ENERGY
- For sustained vitality and energy, the foods you consume must be wholesome, organic, and packed with essential vitamins, minerals, and nutrients. The foods we eat must also be easily digested and absorbed.
- Proper nutrition and a balance of the right foods can help the body heal itself. Improper nutrition and lifestyle, on the other hand, can complicate disease and prolong its course.
- Incorporate more fresh fruits, including a variety of berries, watermelon, pineapple, papaya, figs, pears, and jujube dates.
- Organic sources of protein, such as chicken, turkey, and lamb, as well as wild caught deep-sea fish are helpful for energy, blood, and essence building.
- Favour cabbage, carrots, eggs, winter melon and squash, pumpkin, pumpkin seeds, yams, sweet potatoes, lima beans, black beans, soybeans, mung beans, adzuki beans, daikon radish, pearl barley and buckwheat.
- Eat smaller meals at regular intervals and more frequently. Don’t eat late in the evening and don’t eat very heavy meals.
- Dark green leafy vegetables, such as kale, broccoli, spinach, dandelions, collard greens, carrot tops, Brussels sprouts, and beet tops, and mushrooms contribute to a healthy immune system.
- Pearl barley, bitter melon, squash, pumpkin, pumpkin seeds, yams, mung beans, black beans, and water chestnuts are also beneficial, as they nourish the organs and provide vital nutrition.
- Nuts, including pistachio nuts, almonds, hazelnuts, pine nuts, lotus root and seeds, and loquat help strengthen digestion.
- Green tea and daikon radish are good for digestion, too.
- Berries are rich in antioxidants and can also help remove toxic residues from the system, which is often the cause of chronic fatigue and low energy. Try blueberries, blackberries, raspberries, cranberries, goji berries, hawthorn berries, and cherries.
- Foods rich in essential fatty acids, including olive oil, sunflower oil, and omega-3 fatty acids obtained from deep sea fish, can help improve cellular function. Chlorella, spirulina, wheat grass juice, and barley grass juice all contain chlorophyll and play key roles in energy metabolism and immune system.
- Water is important for properly flushing the system and hydrating the cells to prevent build-up of toxic waste products. Drink at least eight glasses of room-temperature water a day.
- Do not skip breakfast; always eat a nutritious breakfast including a high-quality protein like eggs, fish, or beans.
- Eat a snack at mid-morning and another one at mid-afternoon to help you sustain your energy and prevent low blood sugar from setting in.
- Lunch should consist of vegetables and chicken or other protein sources but stay away from starchy foods.
- Dinner should be no later than 7:00 pm, and keep it light, with dairy-free soups, vegetables and whole grains.
WHAT TO AVOID
- Avoid Smoking and taking drugs, as they are notorious for depleting the vital energy and weakening the body.
- Excessive sexual activity, physical and mental strain should also be avoided, as they drain the vital essence of the kidneys, leaving the body weak.
- Avoid stress, emotional upset, and other negative emotions, which are damaging to the vital energy and reduce the immunity.
- Remain optimistic and keep a positive attitude.
- Avoid all forms of processed sugar, including sodas, sweetened juices, and pastries. Sugar is extremely damaging to your energy levels, as the initial rush is followed by a spectacular crash, something we’ve all seen in children.
- Avoid tomatoes, potatoes, eggplant, bell peppers, and shellfish.
- Most dairy products should be avoided, as they tend to produce mucus and can cause digestive problems. They also contain lots of sugar in the form of lactose.
- Alcohol, coffee, deep-fried and fatty foods, and cold, raw foods should also be avoided, as they can injure the spleen and stomach and impair digestion.
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