Skip Heavily Processed Foods
Heavily processed foods typically have fewer nutrients than their whole food counterparts. Its important to load up on plants like legumes, fruits, vegetables, and whole grains to support your bodys needs.
Dont know what to eat? Groppo recommends sticking with foods that are as close to how Mother Nature made it as possible. Choose popped corn instead of corn flakes or brown rice instead of pasta, for example.
Support Your Immune System
Chronic infections may be an underlying cause of chronic fatigue, but they are widely undiagnosed.
What to do: In addition to getting tested for underlying infections, consider blends of Siberian ginseng, samento, sarsaparilla, guaiacum, astragalus, resveratrol, and cat’s claw for their immune-strengthening properties.
Diagnosis And Treatment For Me/cfs
Currently, there is no single test to diagnose ME/CFS. Doctors make a diagnosis by excluding all other illnesses that might be causing symptoms and following accepted diagnostic criteria. The persons results from routine medical tests will often be normal, but additional tests may show abnormalities.
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Pacing Activity For People With Me/cfs
Pacing, or keeping within your available energy, is a self-management strategy to help people with ME/CFS make sure that they dont overdo activity or exercise. It reduces the likelihood of triggering PEM and can help reduce symptoms. Pacing is not a cure for ME/CFS and does not treat the underlying, physical cause of the disease.
The goal of pacing is for activity to be sustainable, so that the person can have some stability in their symptoms and what they can do each day. Pacing should be used in conjunction with rest.
The most challenging aspect of pacing is that PEM is very often delayed by as much as 24-48 hours, which can make it difficult to recognise when youve done too much. Using tools like an activity diary or heart rate monitor help you learn about your body and how much activity you can safely tolerate.
Suggestions on how to pace yourself include:
Tips For Exercising Safely With Me/cfs
If you feel you can tolerate some exercise, be guided by your doctor or specialist, but general suggestions include:
- Experiment to find the type of exercise that works best for you. Choose from a range of gentle activities such as stretching, yoga, tai chi, walking and light weight training. Often, people find exercises lying down use less energy.
- Keep an activity diary so you have a long-term picture of your performance levels and factors that might impact on your symptoms. Some people with ME/CFS find they feel good straight after exercise, but then crash later on, so make sure you monitor how you feel, hours to days after exercise.
- Stop the physical activity well before you feel any symptom flare. Pacing yourself is very important.
- Remember that the amount of exercise you can do will change from one day to the next.
- Listen to your body if you dont feel up to exercising on a particular day, dont.
- Find out as much as you can about your ME/CFS. Make sure you consult with health professionals who fully understand ME/CFS as a biomedical disease
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Manage Stress And Increase Restorative Sleep
Doesn’t it feel like life gets busier every year? These hectic and stressful lives we live are doing a number on our sleep.
What to do: Start and end your day with mindfulness meditation. An amino acid called theanine has also been shown to improve sleep and allows you to feel rested and rejuvenated when you wake up. Low-caffeine teas like white tea or decaf green tea are great sleep-promoting options, as well.
Why Do People Get Me/cfs
To date, no one knows why people get ME/CFS. Researchers have suggested that there is an underlying viral component to the disease. In my case, I didnt experience any acute flu-like symptoms prior to getting sick.
As the years went by, several physicians stated that I probably had some underlying inflammation going on. This belief was prompted by a slightly elevated liver enzyme. That was the only blood test that showed an abnormality. My sed rate and CRP were always normal.
Pay Attention To Sugar
Sugar can also increase your energy temporarily, but the crash afterward can compound your tiredness. Instead of reaching for foods with refined sugar, Groppo suggests eating naturally sweet foods with a bit of protein to help even out your blood sugar and energy levels. Berries with plain, unsweetened yogurt is a great option.
Fill up on nonstarchy veggies. Try to include vegetables of all colors throughout the day to get their unique nutrients and benefits. Red vegetables, for instance, are full of phytonutrients that act as antioxidants and help reduce inflammation. Yellow veggies contain important vitamins and minerals like vitamins A, C, and B6.
Adjust Your Wardrobe To Prevent Summer Fatigue
Since managing the effects of the summer sun internally is more challenging for people with CFS, you must think of ways to manage temperatures from the outside. Consider your summer clothing and accessories!
If youre going someplace with limited shade, bring your own! An umbrella is priceless for those with CFS. Always have a pair of sunglasses and a cooling hat with you, and choose lighter fabrics whenever possible.
Dressing appropriately helps prevent you from overheating and losing energy, so you can enjoy more of what makes summer wonderful.
Summer fatigue is more manageable when you understand what causes it! Use these tips and tricks to beat the heat with CFS this summer.
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What Are The Symptoms Of Chronic Fatigue Syndrome
Symptoms of CFS often mimic the flu. The following are the most common symptoms of CFS. However, each person may experience symptoms differently. Symptoms may include:
- Sensitivity to light
- Low-grade fever
The symptoms of CFS may look like other medical conditions. Always talk with your healthcare provider for a diagnosis.
Summer Fatigue: How To Beat The Heat And Stay Energized With Cfs
How Severe Is Your Lack Of Energy?TAKE THE QUIZ
Chronic fatigue syndrome presents challenges any time of the year, but summer is particularly difficult. While others are excited for increased daylight, high temperatures, and adventures in the sun, those with chronic fatigue are wishing for a snuggly snow day on the couch. Fortunately, there are things you can do if you have CFS to beat summer fatigue and make the most of your days in the sun.
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Who Is At Risk For Chronic Fatigue Syndrome
Because the cause of CFS is not known, its hard to know what might put someone at risk for getting the condition. However, certain factors are seen more often in people with CFS. These factors include:
- Gender. CFS happens up to 4 times more often in women than in men.
- Age. CFS commonly affects middle-aged people, but people of any age can get it.
Build Peace And Relax
CFS can be debilitating both physically and mentally. Suffering from persistent exhaustion, reduced brain cognition, chronic muscle and joint pain, stress, and even guilt takes a toll on the body, and psyche.
Long-term stress control and relaxation must be a vital portion of any protocol used to overcome chronic fatigue syndrome. While seemingly impossible, its imperative that sufferers of CFS do their best to effectively manage stress, and rest.
The Power of Rest
Rest means more than just sleep. Dedicate one day per week when you dont have any responsibilities or commitments. Truly commit to a full day of rest. This gives your body and mind a much-needed respite helping to fight stress, anxiety and exhaustion. Its also important during the week, if you are having a particularly difficult day, to not overtax yourself.
While regular exercise supports wellness and helps to diminish stress, individuals with chronic fatigue syndrome need to exercise at a controlled intensity. High-intensity workouts can leave you drained for several days.
Exercise therapy has been shown to help with fatigue, mental clarity and depression in patients with chronic fatigue syndrome. According to a study released in the European Journal of Clinical Investigation, individuals with CFS were recommended to perform aerobic activities, at the clinic twice per month, in combination with at-home exercises for roughly 5-15 minutes in duration, five days per week.
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What To Expect At Your Provider’s Office
There is no laboratory test for chronic fatigue syndrome. But your health care provider may use tests to rule out other illnesses. Your provider will go over your symptoms, check your medical history, and do a physical examination.
If you have CFS, your provider may prescribe drugs to treat your symptoms, or suggest herbs, vitamins, or dietary changes to help you. Get plenty of rest, exercise regularly, and learn to pace yourself. Often this combination of treatments will help you get better.
If the usual treatments do not work, your provider may check for other conditions that can cause symptoms similar to those of CFS.
A Psychological Component To Cfs
Other researchers believe that physiological and psychological factors work together to predispose an individual to the illness and to precipitate and perpetuate the illness. They are, however, unsure of what exactly these are.
From my experience, I concur that there is a psychological component to ME/CFS. I was under extreme stress for about 10 years prior to the onset of the disease. As I found out much later, my cortisol levels were completely out of whack. This meant that my adrenal glands were also in very bad shape.
Why did it take 22 years for a physician to finally check their status? Sheesh!
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What Else Should I Know
- Strong emotions can be a part of the illness, so it’s important to recognize and express your feelings. Feelings like sadness, anger, and frustration are completely normal and it’s important to acknowledge how you feel and recognize that it’s not your fault. Recognizing emotions can help you figure out what’s behind your feelings and help you manage problems.
- It can help to keep a daily diary of feelings and energy highs and lows. This also can let you share information that might help your doctor. You can also track trends for example, if your energy is high at one time of day and low at another that will help you figure out when to exercise or do other activities.
- Give yourself more time to do things, especially activities that take concentration or physical exertion.
- Get support from family, teachers, and friends.
Most important, don’t give up. Having chronic fatigue syndrome can be hard. But for most people, the symptoms are most severe in the beginning. Later, they may come and go. Teens with CFS generally get better faster and recover more completely than adults do. Most teens get partial or full recovery within 5 years after symptoms began.
Try to keep a positive approach to getting well and to not look for the reason why you have CFS. People who take action and stay positive can have a good outcome.
You also can find more information and support online at:
Will I Still Be Able To Work With Me/cfs
Research shows that about half of people with ME/CFS work part-time or full-time jobs. For some people with ME/CFS, the ability to work is possible thanks to a supportive employer and certain workplace accommodations, including a flexible schedule, a quiet comfortable place to rest, and memory aids.
But, if you can’t work because of ME/CFS, you may be eligible for Social Security benefits. Learn more about applying for disability through the Social Security Administration.
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Create A Resilient Stress Response
Doing the work to beat chronic fatigue is wonderful, but you want the changes to stick, right?
Therefore its so important to build up a strong, resilient stress response.
Stress is the #1 trigger of chronic fatigue.
Stress depletes your immunity. It boosts inflammation. It kills off your good gut microbiome. It turns off cellular energy production.
Stress is the one area of our lives that is difficult to control 100%, too.
But we can restore the health of our stress response refuel and strengthen the entire mechanism.
A strong, resilient stress response feels like calm in the face of a storm. Its tackling the chores, projects and appointments with grace and ease. Its feeling happy and in control despite being dealt an unexpected hand.
How Is Cfs Diagnosed
CFS is a very challenging condition to diagnose.
According to the Institute of Medicine, as of 2015, CFS occurs in about 836,000 to 2.5 million Americans. Its estimated, however, that 84 to 91 percent have yet to receive a diagnosis.
There are no medical tests to screen for CFS. Its symptoms are similar to many other conditions. Many people with CFS dont look sick, so doctors may not recognize that they indeed have a health condition.
In order to receive a CFS diagnosis, your doctor will rule out other potential causes and review your medical history with you.
Theyll confirm that you at least have the core symptoms previously mentioned. Theyll also ask about the duration and severity of your unexplained fatigue.
Ruling out other potential causes of your fatigue is a key part of the diagnosis process. Some conditions with symptoms that resemble those of CFS include:
- severe obesity
- sleep disorders
Because of the similarities between symptoms of CFS and many other conditions, its important to not self-diagnose. Talk to your doctor about your symptoms. They can work with you to get relief.
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Clinical Benefits Of Tcm In The Treatment Of Cfs Patients Nowadays
Two kinds of therapeutic methods are often applied in a TCM clinic. One is treatment for the symptoms and the other is for the TCM pathogenesis. The former is called âBianbing Lunzhiâ. The latter is named âBianzheng Lunzhiâ which the treatment is based on the TCM pathogenesis summarized from the systemic symptoms and signs. In the CFS clinic, the two methods are widely utilized.
Why Did Walking Work For Me
I mentioned previously that a dysfunctional autonomic nervous system is closely associated with ME/CFS. This dysfunction usually presents with the sympathetic nervous system dominating the parasympathetic nervous system .
Recent studies have also shown that walking in nature is a powerful therapy for enhancing parasympathetic activity.
To this day, I continue to do a brisk walk for at least 1.5 miles 5 -6 times a week.
For the extraordinary health benefits of walking, see my post here.
Okay, thats it for this post. Ive given you the first three strategies I discovered that set me on the road to healing from ME/CFS. In my next post, Ill give you the remaining seven.
I want to emphasize that these are the strategies that worked for me. Im not recommending them for anyone. However, I believe that science has proven that they are efficacious for health and wellness. Remember, always check with your doctor before you start any treatment protocol.
Have a healthy and blessed week. In my next post, I promise I will present the next 7 strategies that helped me heal from ME/CFS. Also, Id love to hear your thoughts.
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Adjusting The Immune Dysfunction Of Cfs By Tcm Drugs
Immune system dysfunction and its close interactions with the nervous and endocrine systems have been clearly reported in recent years as playing a role in the development of CFS . Hence, maintaining an efficient and equilibrated immune system is a reasonable approach to prevent certain chronic illnesses.
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Drink Plenty Of Water
Dehydration zaps energy and impairs physical performance. âOur research shows that dehydration makes it harder for athletes to complete a weight lifting workout,â says Dan Judelson, PhD, assistant professor of kinesiology at California State University at Fullerton. Itâs reasonable to think that dehydration causes fatigue even for people who are just doing chores.
Dehydration has also been shown to decrease alertness and concentration.
How to know if youâre drinking enough water?âUrine should be pale yellow or straw colored,â Judelson says. âIf itâs darker than that, you need to drink water.â
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No Help From Mainstream Medicine
When I first developed CFS in 1986, very few physicians were aware of CFS. All of the doctors I visitedwere completely clueless as to what was wrong with me. My blood tests were always normal. I tested negative for Epstein-Barr, Lyme, Hep C, you name it.
Yet no one could figure out why I was not only chronically fatigued but also suffering from a slew of seemingly unrelated symptoms. Some doctors even raised an eyebrow when I mentioned how many different symptoms I had. Meaning, they thought I was some sort of a hypochondriac.
As time went on, mainstream physicians began to recognize CFS as an actual condition. However, they still had no idea what caused it or how to cure it. Their standard reply to me was, Yes, you probably have CFS. You should rest more and see what happens.
Of course, thats not what I wanted to hear. I wanted someone to tell me that I would eventually get better! But that promise never came.