Reviewed by Dianne Hinton, NP, PA of Forum Health Modesto
Feeling tired is healthy and normal, especially when you have a demanding job, if you exercise regularly, not to mention that daily stress can make us all crave for a good seaside vacation. But chronic fatigue is an entirely different beast to tackle: it can be so overwhelming that it makes it difficult for someone to hold down a job, let alone keep their lifestyle in check.
If you feel that you’re experiencing chronic fatigue syndrome (CFS), you should speak to a medical professional and ask for guidance on your specific lifestyle needs. However, there are some essentials that you will normally need to consider when dealing with this debilitating issue. Here’s what you’ll need to focus on when battling chronic fatigue to restore your energy one day at a time:
Reduce caffeine
We all love that jolt of energy we get from a cup of good coffee, but consuming too much caffeine in an attempt to be more energized can have the opposite effect on your wellbeing. You can replace your coffee ritual with a few less caffeinated alternatives that will give your body a vitamin boost, hydrate you properly, and restore your energy. Some good options include:
- Lemon, ginger and cucumber infused water
- Herbal or fruity teas
- Cacao
Introduce moderate activities
With chronic fatigue, it can often feel impossible to get off the couch or commit to any type of physical activity. As counterintuitive as it may sound initially, introducing some kind of mild to moderate activity will slowly help your body recharge.
Start with a gentle activity such as daily walks, swimming, or some type of light cardio, but make sure that your doctor sets your baseline correctly. That will help you avoid overexertion which can worsen your state.
Balanced, regular meals
Common sense nutrition ideas such as eliminating too much sugar and processed foods are a good place to start with revamping your nutrition. However, to help your body recover, you should make sure that your meals are balanced in terms of macro and micronutrients.
It can also help to eat several smaller meals and healthy snacks daily, as opposed to having only three larger meals. Introducing a supplement combo that is designed for various forms of fatigue such as Adrenal Fatigue 4 pack can be of help, as well. Reinforcing your diet with the right vitamins and minerals can speed up your recovery.
Commit to a digital detox
Too much exposure to blue light can be disruptive for your hormone production, sleep patterns, and overall energy levels. For someone struggling with chronic fatigue, it’s best to eliminate too much exposure to screens such as smartphones, TVs, laptops, or tablets several hours before bedtime.
Many people dealing with CFS also deal with insomnia due to this particular habit. Adapting your behavior just a little bit can help: you can read a book before bed or take a soothing bath to prep your body for sleep.
Set a sleep schedule
Now that you’ve definitely committed to a digital detox, you should also revisit your sleep routine. Do you go to bed roughly at the same time every night and wake up at the same time? Do you get those essential seven or eight hours of uninterrupted sleep?
Although occasional social events might interfere with this routine, slowly restoring your energy and eliminating chronic fatigue requires a sleep schedule that ensures you get plenty of quality rest consistently. Paired with good nutrition and a moderate workout plan, your CFS will not stand a chance.
Although there is no such thing as a one-size-fits-all when it comes to managing chronic fatigue, some basics apply to every scenario. How you eat, sleep, and work out will make all the difference in your ability to slowly restore your health.
