Important dietary recommendations to relieve fatigue
Chronic fatigue is a bothersome feeling that can depend on your diet. You can treat this condition with a little change in your eating style. Chronic fatigue syndrome is commonly seen in society these days and is often caused by the lack of water needed by the body and the consumption of caffeinated beverages in the body.
People with chronic fatigue syndrome are usually weaker in blood sugar regulation, therefore, carbohydrates containing nutrients are likely to eliminate the feeling of fatigue in them.
If you are having trouble managing chronic fatigue syndrome (CFS), you may need to review your diet.
According to “Prevention”, chronic fatigue syndrome manifests itself with symptoms such as excessive fatigue, confused thinking, and a general feeling of fatigue, and affects millions of people worldwide every year. Of course, these symptoms are general and can indicate other health problems besides chronic fatigue syndrome. If you suspect that you have this condition, the best option is to see a doctor for an accurate diagnosis. While there is no known cure for chronic fatigue syndrome, healthy lifestyle choices, including eating the right foods, can be very effective in reducing and improving symptoms.
Replace refined carbohydrates with complex ones
Unlike whole and complex carbohydrates, refined grains undergo a milling process that removes the different layers of the grain, removing nutrients such as fiber in the process. Foods such as white bread and white pasta pass through the digestive system faster than complex grains. Hence, blood sugar levels rise suddenly and then fall rapidly. People with chronic fatigue syndrome are usually weaker in blood sugar regulation, therefore, carbohydrates containing nutrients are likely to eliminate the feeling of fatigue in them.
To maintain blood sugar levels and increase energy levels, include complex carbohydrates, such as whole wheat bread, oats, oats, quinoa, and wild rice. They are high in fiber, so they digest at a slower rate and keep blood sugar and energy at more stable levels. If you have trouble digesting gluten, as many people with chronic fatigue syndrome do, consider gluten-free options, such as brown rice, quinoa, or sweet potatoes.
Help yourself with healthy fats
As with many chronic diseases, chronic fatigue syndrome is linked to high levels of inflammation. While trans fats can make inflammation conditions worse, healthy fats help to eliminate it. Also, healthy fats are digested more slowly, thus providing more stable blood sugar levels and energy.
Sources of healthy unsaturated fats include nuts and nut butter, olive oil, avocado, and salmon. On the other hand, sources of trans fats include fast foods and nuggets, commercial pies, non-dairy creams, and microwaved Korean flavored popcorn. To identify trans fats, pay attention to the label of food ingredients and look for the word “hydrogenated”. Also note that traces of trans fat can be seen in products that even claim to be free of trans fat. (If the amount of trans fat is less than 0.5 grams per serving, food manufacturers can legally make this claim.)
Eat foods rich in B vitamins
Foods rich in vitamin B12 include chicken, eggs, and fish, and good sources of folate include leafy vegetables, broccoli, and citrus fruits. These vitamins play an important role in helping the mitochondria – the part of the cell responsible for energy production – function properly. Adequate consumption of them can help relieve the symptoms of chronic fatigue syndrome. Your doctor can determine the exact daily intake of vitamin B12 and folate.
You should note that consuming foods rich in B vitamins may not be enough even if you follow your daily schedule seriously, because some people lack the enzymes necessary to absorb B vitamins from food. A simple blood test can determine this problem.
Reduce caffeine intake
In small doses, caffeine may give you a boost of energy. But like refined carbohydrates, high consumption of caffeine can cause a sudden increase in energy levels and then a sharp drop. Accordingly, you will need to consume as much caffeine as possible to return to normal conditions. This vicious cycle can lead to the formation of excessively high and low energy levels. Also, these conditions can put pressure on the adrenal glands, which increases the possibility of feeling more tired.
In general, experts recommend consuming 400 milligrams or less of caffeine. But this advice does not apply to everyone, especially people with chronic fatigue syndrome. These people should pay attention to the feeling that caffeine consumption creates in them and adjust the amount of consumption accordingly. Some people are more sensitive to caffeine than others.
Provide your body with the water it needs
Mild dehydration can also cause fatigue and mental confusion. If the body does not have enough water, toxins will not be removed efficiently through the sweat glands. Blood also cannot flow efficiently to transport white blood cells to where they are most needed.
Because the amount of water your body needs can vary based on many factors, such as age, size, climate, and activity level, your amount may be more or less than the recommended standard of eight glasses a day. You can pay attention to your urine condition for a better diagnosis. If your urine is dark yellow, you probably need to increase your water intake. If the urine is pale yellow or clear, you are probably getting enough water.
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