Exercise Regularly
Chronic fatigue syndrome (CFS) can leave you feeling unmotivated and devoid of energy. However, there are several steps you can take in everyday life to combat your fatigue and regain your energy.
Regular participation in mild to moderate physical activity prevents deconditioning, improves the ability to cope and reduces the risk of other health problems, such as heart disease. It’s especially important, however, for individuals with CFS to avoid overexertion because excessive physical activity may worsen the condition. The Centers for Disease Control and Prevention (CDC) recommends a 1-to-3 ratio of exercise to rest for individuals suffering from CFS. Exercise for one minute, then rest for three minutes.
Get Enough Rest
If you experience fatigue, try prioritizing your daily activities to allow yourself to conserve the maximum amount of energy. You can reduce weariness and improve your sleeping habits by:
Lying down only when you are ready to sleep
Limiting napping during daytime hours
Increasing activity level during the day
Eliminating distracting noises during sleep times
Eliminating foods before bedtime that could interfere with sleep
Eat a Balanced Diet
Eat a balanced and nutritious diet consisting of complex carbohydrates (such as vegetables, fruits and whole grains), proteins, fats and vitamins to provide your body with sustained energy sources and help it meet its escalating demands. To remain sufficiently hydrated, drink a minimum of eight glasses of water each day.
A daily vitamin may be beneficial, but the CDC warns against unproven dietary and herbal supplements, as these products may include potentially harmful ingredients, such as comfrey and high-dose ginseng.
Reduce the Effects of Stress
Practicing relaxation techniques, such as meditation and yoga, can reduce your level of stress. Other alternative therapies, such as acupuncture, aquatic therapy, biofeedback and massage therapy, also may help manage symptoms of CFS. Classes, support groups and other methods also can help you battle fatigue, decrease stress and reduce insomnia.
Avoid Aggregating Activities
Determine which activities and exercises you can tolerate without worsening the symptoms of CFS. Fatigue that involves behavioral and psychological factors may generally be treated and prevented by modifying certain lifestyle factors. Certain medications—such as some that are used to treat high blood pressure, allergies and anxiety—may be contributing to your fatigue, and treatment changes may be necessary. You also may benefit from keeping a symptom diary, which can help to identify, and avoid, factors that worsen your condition.
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