Simple Lifestyle Changes that will help Chronic Fatigue Syndrome
Posted in: HEALTH
Do you ever feel unusually tired and no matter how much you rest your exhaustion doesn’t seem to wear off? Do you feel like you are already worn out right after you wake up and all those morning hacks and yogas don’t work to energize you? Do you ever get excessively tired and fatigued by just a little bit of physical exercise or mental exhaustion? Due to our busy lives and our ever increasing responsibilities, we often tend to ignore ourselves, and this eventually builds up into a bigger physical or mental health problem. Unusual tiredness is a very vague symptom, something that is often ignored and under reported to doctors. Chronic fatigue syndrome, or CFS, is a condition with a host of symptoms that lead to tiredness and excessive fatigue. In the UK alone, 4 out of 10 individuals are said to be suffering from it, women affected 2 times more than men, and sadly, it is not only difficult to diagnose but also difficult to treat.
There are no tests, no scans, no physical examinations or evaluations that can diagnose chronic fatigue syndrome and this is the reason why it is diagnosed from exclusion. When your blood pressure, sugar, hemoglobin, thyroid, adrenal glands, Vitamin D and calcium among many others all turn out to be normal and it is difficult to point a cause of your unusual tiredness that is when the doctor reaches the conclusion that you might be suffering from CFS. As difficult it is to identify the condition, it is equally difficult to treat it, but with persistent efforts, early diagnosis, and lifestyle modification, you can get better and fight this condition.
Cognitive behavioral therapy
CBT is a type of therapy that is used to treat many health related conditions. It helps to accept your diagnosis, know your symptoms and what triggers them, be able to extract the negative thoughts that may even make you functionally disable, and dissolve the problems by breaking them down into smaller more easy to handle components.
CFS is not treated with any medication. Some symptoms can however be treated, like aspirin for headache, OTC pain killers for muscle and joint pain, anti-depressants like amitriptyline for pain and disturbed sleep.
Graded exercise therapy and activity management
In CFS you are unable to carry on with even simple daily activities. Going to the grocery store, taking the stairs, cooking, doing chores all of these seemingly passive activities become increasingly difficult because of the muscle and joint pain, headache, and un-refreshing sleep. The purpose of doing graded exercise, like walking or swimming, and managing activities is that you are able to make your own personalized activity and exercise program that revolves around your own capabilities and limitations and is able to not only increase your heart rate, activity level, but also increase your baseline intensity and level of activity.
CFS is a disease that affects your daily life and so it cannot be dealt without making those little tweaks in your lifestyle.
> Introduce pacing in your routine, take an activity and divide it into smaller components, now do each component and then rest. This avoids overexertion, which can make your condition worse, and it increases your activity level so you are able to accomplish more tasks.
> Try to avoid physical and emotional stress. Get massages, acupuncture, tai chi, yoga, meditation, or any other activity that gives you enjoyment and relaxation.
> Avoid alcohol, caffeine, sweeteners as they all not only give your body an un-needed sugar rush, but also cause insomnia.
> Another tip for better sleep is to make a sleep routine and stick with it. Go to bed every night and wake up the next day at the same time and do not nap during the day.
> Eat small regular meals that will help you feel full and sated without being nauseous.
Unlike other medical conditions which usually have a treatment plan, CFS goes with a personal approach. What works for one person might not work for you. But do not lose hope and keep on searching and persistently doing what makes you feel better and you will see favorable results.
Images: Giphy.com, Pinterest.com | MYC Writer: Abeer AltafSubscribe to UpdatesRelated Articles