Foundations for Overcoming Fatigue

All of us experience fatigue from time to time, but when it becomes chronic, it can be debilitating.  Anywhere from 1 in 100-150 people worldwide have chronic fatigue, and many more of us who don’t fit its criteria still feel like we are always tired.

Implementing the following stratagies can help to lay a strong foundation to begin your recovery from fatigue.

Balanced Diet

Chronic fatigue states are associated with impairment of the mitochondria’s ability to produce energy. In fact, early research showed that 80% of people with post-viral chronic fatigue have mitochondrial degeneration.

Essential nutrients for mitochondrial function are:

• All B-group vitamins, especially vitamins B2, B3, B5, and folate
• Magnesium
• Coenzyme Q10
• Carnitine, which is only found in meat
• Lipoic acid and other fat-soluble antioxidants such as vitamin E and the carotenoids

Besides a diet rich in non-processed vegetables, whole grains, nuts, fruit, and meats (including seafood), you can supplement with the above nutrients if necessary.

Stress management

High levels of stress hormones often results in fatigue, whether you have CFS or simply don’t feel as energetic as you used to. Normal, healthy rhythms of cortisol, the body’s main stress hormone, peak in the early morning when we wake up and gradually taper off until we go to bed. In chronic fatigue states, this peak is generally blunted and the taper is less steep. As cortisol impairs immunity, high levels can even increase the risk of post-viral chronic fatigue.

One essential consideration in overcoming fatigue is improving stress management to restore healthy cortisol rhythms. A study on seated yoga, which is more feasible for those with severe chronic fatigue, found that it significantly reduced cortisol and symptom severity. Their “vigor” scores rose from an average of 17.8 to 22.9, and their DHEA levels increased, too. DHEA is the precursor to our sex hormones, which maintain energy and vitality.

Healthy Sleep Patterns

A sleepless night can leave all of us feeling tired the next day, but it’s even worse when you have chronic fatigue. While chronic inflammation reduces sleep quality, poor sleep increases inflammation. Research shows that worse sleep quality is strongly linked to more severe symptoms and higher levels of inflammatory markers.

To improve your sleeping patterns, it is essential to:

• Avoid screens, that means your phone, computer, TV and ebook readers, for at least an hour before bed
• Stay away from caffeine after sunset. Particularly sensitive people may need to even avoid green tea.
• Only work out during the day
• If you need to work on a screen at night, use a blue light filter.

If you need extra support, supplements and herbs such as valerian root can help you form better sleeping habits. For example, a clinical trial involving post-menopausal women found that 530mg of valerian root extract improved sleep quality over four weeks.

Proper Digestion

Digestive health not only ensures that we can absorb nutrients necessary for tissue repair and mitochondrial function. It also prevents the overgrowth of harmful bacterial species that increase inflammation at the expense of “friendly” anti-inflammatory ones.

However, probiotic species can not only help repair the gut lining and restore balance to bacterial populations, but also relieve fatigue. Clinical trials on probiotic formulations have found significant reductions in fatigue symptoms, including cognitive dysfunction and anxiety.

There is also a link between food intolerances and fatigue. A study of 84 patients complaining of “unexplained digestive problems,” found that 83 of them had IBS, and 85% also had chronic fatigue syndrome. Food sensitivities, such as those to gluten and dairy products, were the common link.  

Detoxification Protocols and Maintenance

Most people with chronic fatigue can pinpoint a time when their symptoms started to develop. This could be the beginning of a new job, travelling and staying somewhere for an extended time, or moving into a new home or dorm room.

Environmental toxins can trigger chronic fatigue, including toxic metals, pesticides, petrochemical solvents, cigarette smoking, and mold. Fortunately, removing the harmful substance from your environment and detoxification protocols can reduce or even eliminate fatigue symptoms. A case series of four people with confirmed over-exposure to organochlorine pesticides found significant relief after treatment with vitamin C and choline to remove them. Additionally, a larger study demonstrated significant improvements in overall health after patients had their mercury amalgam fillings removed. Many people also find benefit from regular saunas, which stimulate the removal of toxins through sweat.

There are so many holistic treatment options out there to help you overcome fatigue. However, the right ones depend on individual factors, such as how you may have developed the condition in the first place. If it’s time to get your life back, contact me to book a consultation or for more information.