Do you feel drained out often, even after a sound sleep? Then you might be experiencing chronic fatigue, a condition that goes beyond the typical feeling of exhaustion. This impacts your daily productivity, mental clarity, and overall well-being. It is an underlying sign of a serious health condition. Chronic fatigue can impede your overall quality of life, as it depletes all the energy a person needs to carry out daily tasks.
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Dive into this article to learn what chronic fatigue is, its common causes and symptoms, and 6 science-backed diet hacks to help you fight it naturally.
What Is Chronic Fatigue?
Chronic Fatigue Syndrome (CFS), also known as Myalgic Encephalomyelitis (ME), is a complicated medical condition characterised by extreme tiredness that does not get better even after rest. It can last for months or even years and often worsens with physical or mental activity.
Also Read: Chronic Fatigue Syndrome: Causes, Symptoms And Treatment
Common Causes of Chronic Fatigue
Numerous factors may contribute to this condition:
Insomnia, sleep apnea, or disturbed sleep cycles.
Mental stress can drain your energy reserves.
Nutritional deficiencies of iron, vitamin B12, vitamin D, or magnesium.
Some people develop CFS after recovering from infections like the Epstein-Barr virus.
Hormonal imbalances are caused due to thyroid problems or adrenal fatigue.
Symptoms of Chronic Fatigue
Consistent tiredness lasting for months
Lack of focus
Muscle or joint pain
Headaches
Poor sleep
Dizziness when standing
Post-exertional malaise
Diet Tips to Combat Chronic Fatigue Naturally
Well, fuelling the system with the right kind of food and nutrition can make a huge difference. Here we have curated six effective diet strategies:
Load Up with Iron-Rich Foods
Low iron levels can lead to anaemia, a major fatigue trigger. Pump your reserves by adding some of these foods:
Spinach, moringa leaves, amaranth leaves, lentils, and beans
Lean meats
Pair iron-rich foods with vitamin C-loaded ones like potato, cabbage, lemon or orange to enhance absorption.
Also Read:5 Foods To Fight Fatigue Naturally And Boost Energy Levels -Infographic
Increase Magnesium/ B Vitamins
Magnesium and B vitamins are key nutrients that are vital for energy production and nerve function.
Food sources abundant in magnesium include nuts, seeds, whole grains, and dark chocolate.
B complex vitamin-rich foods include eggs, dairy, leafy greens, and fortified cereals.
Good Hydration
Even mild dehydration can cause tiredness and concentration issues.
Drink at least 2–3 litres of water daily to maintain hydration and prevent dehydration.
Include coconut water, infused water, and homemade herbal teas for electrolyte balance.
Add Complex Carbohydrates
Say no to sugar crashes, choose from slow-digesting carbs like oats, quinoa, millets, sweet potatoes, brown rice, whole wheat bread, etc. These foods help to stabilise blood sugar spikes and offer a sustained source of energy.
Anti-Inflammatory Foods
Inflammation is one of the known causes of fatigue, which can worsen chronic fatigue. Incorporating anti-inflammatory foods can ease inflammation and improve symptoms. Add fatty fish (salmon, sardines), turmeric, ginger, berries and green leafy vegetables.
Limit Caffeine/ Sugar Intake
They give a short-term energy boost but can worsen fatigue later.
Replace sugary snacks with nuts or fruits
Try herbal alternatives like ashwagandha tea or green tea for gentler stimulation
Additional Tips:
Follow a healthy diet with lifestyle changes.
Practice mindful techniques, such as yoga, meditation, or deep breathing.
Ensure to get regular, restful sleep.
Limit screen time before bed.
Consult a healthcare provider for personalised advice if symptoms do not settle.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Anti-Inflammatory Diets and Fatigue
Ulrike Haß 1,2,*, Catrin Herpich 1,2, Kristina Norman 1,2,3,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC6835556/
Dietary and nutrition interventions for the therapeutic treatment of chronic fatigue syndrome/myalgic encephalomyelitis: a systematic review
N Campagnolo 1,2,✉, S Johnston 1,2, A Collatz 1,2, D Staines 2, S Marshall‐Gradisnik 1,2
https://pmc.ncbi.nlm.nih.gov/articles/PMC5434800/
