Last week we looked at the complexities of feeling tired, in particular the way our bodies are affected by chronic fatigue syndrome (CFS). Today, we will look at how we can try to combat this tiredness by making small changes to our lifestyles.
As a start, the best way is to rest. This may be obvious. However, in our fast-paced lives, how many of us really do rest, other than when we crawl into bed at night to go to sleep? Complete rest is a different scenario and those who suffer from CFS, or extreme fatigue, do require complete rest.
This means a total rest from exercise, visitors, telephone calls, reading, computers and technology, talking, child minding, noise and the television.
These activities should be rationed throughout the day. Let me give you an example. Some years ago, I went on a cruise to the fjords in Norway. It soon became clear that I wouldn’t be able to text, make calls on my mobile, use the internet or even watch television.
I had withdrawal symptoms for the first two days. Then, the light dawned. By the end of the holiday, my head was totally clear, my mood lifted and I felt as if I could breathe. The rest from technology and stress caused by continually checking e-mails and texts allowed me to clear my head of tension and unnecessary thoughts. It gave me clarity and a sense of calm.
When resting, lie horizontal to reduce the work of the heart (it is much harder to push blood around an upright body than when lying flat). Take a proper rest regularly during the day, even on days when you feel well. The fatigue in CFS is delayed, so if you push yourself on one day, expect to feel the results 12-36 hours later. If you do feel well one day, don’t overdo it. Again, you will pay for the consequences.
Doing things in short bursts helps. This makes you more efficient. So carry out a task for 10-40 minutes (depending on the best time for you), then rest for the same length of time. Vary your activity, which applies to brain activity as well as physical exercise. Listening to the radio uses a different part of the brain to watching television.
Last week I mentioned a suitable diet. This is just as important as getting the correct amount of rest. Carbohydrates tend to cause fatigue, even in people who aren’t suffering from CFS. In the present day, our carb consumption is huge, as we use it as a handy fuel source to keep hunger at bay.
In addition, ‘long-chain fats’ from vegetables, nuts, seeds and fish are excellent building blocks for making new cell membranes. However, these fats don’t make good fuel.
You may remember from last week, that we are looking for fuel to help the mitochondria push our body to keep going. To provide fuel, the body prefers ‘medium-chain fats’ from meat, butter, coconut oil and dark chocolate.
Food has a massive effect on our health
In addition, we also have to take into consideration that food allergy can be a common cause of many of the symptoms we discussed last week – conditions such as irritable bowel syndrome, asthma, mood swings, headaches, arthritis and fatigue. The most common offenders are grains, dairy, yeast and environmental toxins.
Chemicals in the diet inhibit enzyme systems and slow the metabolism down, thereby causing fatigue. This can apply to medication, as well as food additives, pesticides, hormone and antibiotic residues. So avoiding foods that contain additives, colourings and flavourings is important to the overall health of the body.
The Stone Age Diet is one that was attributed to food before it became seriously processed.
It is an energy-building diet, includes low GI foods (they don’t raise the blood sugar levels quickly), avoids common food allergens and mouldy foods and is as chemical-free as possible.
The diet includes fish, such as salmon, mackerel, cod, haddock, and tinned fish in brine or olive oil, and meats like chicken, turkey, duck, lamb, pork, beef (but remember the additives and try to obtain organic meat).
Eggs are an excellent source of lecithin, which is an essential fat cells need, in particular those required for neural transmissions.
All green vegetables are healthy. Root vegetables need to be consumed in moderation as they contain carbohydrates.
All salad ingredients, such as avocado, lettuce, tomato, cucumber, celery, peppers and onions are good.
Nuts and seeds, including sunflower, poppy and sesame, are included.
Coconut oil is a great source of medium-chain energy-giving fats. Cold pressed nut and seed oils, all herbs and some spices, including cumin, ginger, coriander, pepper and cloves, are also part of the diet.
Drink filtered or bottled water and herbal teas are allowed.
The following foods are allowed with caution, as they have a low potential for allergy but can be fermented.
Rice and potatoes (brown rice or brown rice cakes), high-carbohydrate fruit, such as bananas, grapes and melons, dried fruits like sultanas, apricots, prunes, raisins, figs and dates, pulses such as lentils, butter beans and chickpeas and mixtures of nuts, seeds and dried fruits eaten together.
Remember that these guidelines are linked to helping eliminate fatigue and tiredness. It is also worth remembering that food has a massive effect on our health and so ‘let food be your medicine’.
To read more about CFS, read Diagnosing and Treating Chronic Fatigue Syndrome by CFS expert Sarah Myhill.
kathryn@maltanet.net