If you are asking yourself, "Why am I so Tired all of the time?" Or "Why do I sleep eight hours and wake up just as tired as when I went to bed?" Maybe, you are struggling to get to work on time or missing work altogether because you can't get going in the morning. The doctor and lab tests say there is nothing wrong with you, and it is suggested you may need to go on antidepressants. The problem is that your depression is not causing you to feel sick; it is feeling sick that is causing you to be depressed. A band aid (i.e., drugs) will not help. Finding the cause is the first step to alleviating your symptoms and restoring your quality of life.
The Centers for Disease Control (CDC) has developed diagnostic criteria to recognize Chronic Fatigue Syndrome (CFS) in individuals, and as of 2015 defines CFS as a condition of long-lasting fatigue, that cannot be relieved with rest, and which may be accompanied by other mental, emotional, and physical symptoms of no other origin. It reduces an individual's ability to handle previous work and personal activities for six months or more. The possibility of other medical conditions must be excluded, including personality disorders, drug and alcohol abuse, eating disorders, and obesity, for an individual to meet the CDC's diagnostic criteria for CFS.
According to the CDC, the presence of eight out of the eleven symptoms listed below, or six of the eleven symptoms, and two of the three signs that follow, may mean that you are experiencing CFS, which is a very real illness with multiple causes and specific disease patterns.
Symptoms
Mild fever
Recurrent sore throat
Painful lymph nodes
Muscle weakness
Muscle pain
Prolonged fatigue after exercise
Recurrent headache
Migratory joint pain
Neurologic or psychologic complaints, including:
Sensitivity to bright light
Forgetfulness
Confusion
Inability to concentrate
Excessive irritability
Depression
Sleep disturbance (hypersomnia or insomnia)
Sudden onset of the symptom complex
Signs
Low-grade fever
Nonexudative pharyngitis (difficulty swallowing)
Palpable or tender lymph nodes
CFS has many causes, including mitochondrial dysfunction caused by oxidative stress from free radicals, abnormal endocrine or hormonal responses to stress, Epstein Barr virus (EBV) and other viral components, nutritional deficiencies, allergies, microbial infection, brain abnormalities (i.e., lesions in various lobes of the brain), and immune abnormalities. Many of these variables may be present at the same time and contribute to the severity of CFS symptomology. To learn how to specifically target each cause of CFS, read Chapter 6 on Chronic Fatigue Syndrome in my book, "Choose to Heal."
The most common nutrient deficiencies in the medical literature regarding CFS are glutathione, vitamin E, vitamin C, B vitamins, CoQ10, selenium, magnesium, zinc, Omega 3 essential fatty acids, and phytochemicals found in plant foods (i.e., grapes, blueberries, green tea, kale, and mushrooms). Specific dietary recommendations for individuals with CFS include the following:
Consume five to seven servings of a variety of colorful fruits and vegetables each day (one serving = approximately 1/2 cup). A daily salad is recommended with leafy greens and a generous amount of extra-virgin olive oil, both chlorophyll-rich and loaded with antioxidant compounds and antimutagenic biological properties for disease prevention. Include the following plant-based foods a few times a week:
Kale/cabbage, and other leafy greens
Avocado
Blueberries/other berries or dark cherries
Purple/red grapes organic grape juice, or red wine
Broccoli
Garlic and onions
Spinach
Carrots or yams
Apples or pears
Lemons (other citrus)
Kiwi
Cucumber
Legumes (especially lentils)
Spirulina, chlorella, or other micro algae (chlorophyll)
Include nuts and seeds a couple of times per week, such as walnuts, almonds, cashews, pecans, and sunflower seeds (without processed oils).
Limit animal proteins to 20 to 25 percent of daily calories. Quality animal proteins include eggs, fish, poultry, and some dairy (if not lactose intolerant).
Consume whey (high in glutamine) protein powder drinks blended with fruit
Drink green tea daily
Hydrate with 48 to 64 oz. of fresh water daily. Add lemon slices or a small amount of organic juice to flavor water as preferred. Herbal teas count towards hydration.
Consume 70 to 85 percent dark chocolate, or cocoa, a few times per week in moderate amounts. Avoid chocolate products with added sugars, preservatives hydrogenated oils, corn syrup, and other chemical ingredients.
Be generous with all spices in foods, especially basil, oregano, cinnamon, ginger, thyme, and turmeric.
Consume healthy Omega3s (found in fish, fish oil, and walnuts), monounsaturated fats (found in olive oil and avocado oil), and some saturated fats (i.e., butter). Avoid processed vegetable oils and all hydrogenated oils (trans fats). Total fat intake should not exceed 15 to 20 percent of total daily calories, with no more than 10 percent as saturated fats.
Avoid all inflammatory processed foods, fast foods, and foods high in nitrates, sodium, preservatives, additives, and sugars, while low in fiber and phytonutrients. Home-cooked meals made with whole plant-based foods are nutrient-dense and promote health.
Biochemical individuality needs to be factored in when making healthy food choices, along with food preferences. Gradual changes and selecting foods that we truly enjoy will keep us enthusiastic and motivated when improving our nutritional health.
Along with antioxidant-rich nutrition and hydration, reducing stress is necessary to reduce CFS symptomology. Next week's blog will discuss in depth how to minimize stress, and how to keep the body balanced and strong to fight against the illness and disease that stress initiates.
With nutrition and lifestyle changes, you can get your life back, restore your vitality, and have the energy to pursue a quality of life again. Consistency and determination, along with a positive attitude and prayer, will produce exciting results and transform your future.
T
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