Health experts describe chronic fatigue syndrome (CFS) as a feeling of extreme exhaustion that won’t go away even after resting. As of today, researchers and doctors are still trying to understand the causes of this problem. While treatments are available to ease the common symptoms of CFS, these diet tips for chronic fatigue can also help boost your energy and make you feel more invigorated.
1. Eat the Right Kind of Fats
Inflammation is a common health problem linked to chronic fatigue. To make matters worse, eating foods rich in trans fats can aggravate the problem. Because of this effect, health experts recommend avoiding animal fats, fried foods, and products with hydrogenated fat.
However, keep in mind that not all fats can harm your health. In fact, consuming some natural oils, especially those with omega- 3 and omega-6 fatty acids, is one of the best diet tips for chronic fatigue. Remember, healthy oils are not only good sources of energy, but they can also boost your immunity, prevent hormone imbalance, and improve your mental health.
The best oils you can add to your diet are flaxseed, coconut, avocado, olive, and sesame.
2. Consume More Vitamin B
The different types of vitamin B have numerous roles in your body such as preventing depression, protecting the brain’s health, and strengthening the immune system. Aside from that, this vitamin can also relieve fatigue. Remember, these essential nutrients make sure that the mitochondria are functioning efficiently. As you know, the mitochondria are cell organelles responsible for energy production. Thus, consuming foods rich in vitamin B can help boost your energy levels.
The best plant sources of vitamin B are whole grains, beans, nuts, spirulina, and nutritional yeast. You can also take vitamin B supplements upon your doctor’s approval.
3. Limit Your Intake of Caffeine and Other Stimulants
A valuable advice in this list of diet tips for chronic fatigue is to limit your intake of caffeine and other stimulants.
As you know, these products can provide temporary energy boosts. However, these stimulants can also make your adrenal glands work harder, leading to an exhausted state. Furthermore, most people experiencing chronic fatigue have insomnia, which may become worse by consuming too much caffeine. Thus, reducing or cutting back your intake of stimulants can help resolve your sleeping problem, leading to a well-rested and energized body.
4. Stay Hydrated
Mild dehydration is another health problem linked to fatigue and moodiness. This is not surprising because water has numerous functions. First, your blood can efficiently flow if you are well-hydrated. Through this, essential nutrients and immune cells can reach all the parts of your body.
Furthermore, you can easily get rid of toxins when you drink adequate amounts of water or fluids. So, how much fluids should you drink? There are numerous factors that can influence the amount of fluids your body needs. Nonetheless, you can check your urine to find out if you need more water. If you have a dark-colored urine, it indicates that your fluid intake is not enough. A clear or pale-yellow urine, on the other hand, means that you are on the right track.
5. Monitor Your Sugar Intake
While sugary products can momentarily energize your body, consuming too many refined carbohydrates has negative effects on your health. First, these foods can increase inflammation – a common cause of chronic fatigue. Refined carbohydrates can also cause sudden blood sugar spikes and dips, resulting in anxiety, exhaustion, and more sugar cravings.
However, carbohydrates are essential for human survival. For this reason, you can’t remove these foods in your daily meals. Instead of consuming refined products, health experts recommend eating complex carbohydrates such as oats, quinoa, beets, brown rice, and sweet potatoes.
6. Eat Magnesium-Rich Foods
Aside from vitamin B, magnesium is another essential nutrient that can help fight incessant fatigue or exhaustion. Chronic fatigue is a common symptom of magnesium deficiency. In one study, magnesium supplements were given to patients with CFS. After six weeks, the patients who took the supplements reported an improvement in their energy levels. Furthermore, they also felt less pain and their emotional state was balanced.
Some highly recommended sources of magnesium are spinach, almonds, avocados, black beans, and pumpkin seeds.
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