Fatigue is a common yet often overlooked complaint among older adults, preventing them from maintaining their usual activity levels. It can significantly impact both health and quality of life, often linked to underlying medical issues. However, the cause of weariness is typically not entirely accounted for by a single illness or pathogenic mechanism. Changes in body composition and food intake appear to affect how tired you feel, most likely via mechanisms involving inflammation and/or mitochondrial dysfunction. Chronic fatigue syndrome (CFS) is a condition that involves a variety of different symptoms which can make it difficult to diagnose. One of the most common symptoms is extreme tiredness and brain fog. If you have this syndrome and are unsure of what and when you should be eating, you may benefit from the additional help and support from a qualified nutrition professional who is experienced in the management of such kind of syndrome. Here will discuss the role nutrition plays and how a nutritionist can support you.

What is Fatigue? A quick Glance:

There is a distinct difference between fatigue and tiredness. Tiredness is a natural response to activity, lack of sleep, or stress and generally improves with rest. Fatigue, on the other hand, is a more persistent and profound state defined as ‘An unpleasant physical, cognitive and emotional symptom described as a tiredness not relieved by common strategies that restore energy.’ Individuals may interpret and describe their experiences differently, for example, men typically describe fatigue by saying they feel tired, whereas women will say they feel depressed or anxious. It affects more than just fatigue and can seriously impair a person’s capacity to carry out daily tasks with ease. Mood swings, a diminished ability to focus or finish tasks and a sense of weakness are common symptoms of fatigue. Unlike weariness, fatigue has reasons other than merely not getting enough sleep and it is not always alleviated by rest. Fatigue can be brought on by several conditions, such as hormone imbalances, chronic illnesses, poor diet and psychological stress.

How Nutrition helps to Boost Energy?

The body’s ability to produce energy is mostly determined by nutrition. The body breaks down food that is consumed into a form that can be absorbed and used as fuel through digestive processes. Enzymes in the mouth initiate the process of digestion by converting carbs into glucose. After then, the partially digested meal moves on to the stomach and small intestine, where fats and proteins are converted into fatty acids and glycerol, respectively. The small intestine allows these smaller molecules to enter the circulation, where they are then delivered to all the body’s cells. Micronutrients (minerals and vitamins) are needed by the body in limited quantity than macronutrients, but they are crucial cofactors for the enzymes in the metabolic pathways that produce energy. Any vitamin shortage can interfere with these functions, resulting in a reduction in energy generation and weariness.

What are the Common Dietary Issues?

Individuals with chronic fatigue may consult a nutritionist because of changes in weight. They may put on weight because they are unable to exercise because of fatigue, pain in their muscles or other symptoms. There are those who will lose weight. They might not be hungry, be feeling nauseous or not have the energy to shop for and cook meals. A nutritionist will assist you in managing these symptoms and go over techniques for maintaining a healthy diet and weight. Irritable bowel syndrome symptoms, such as wind, bloating, stomach pain, diarrhea and constipation, can also affect those with fatigue syndromes. It could be beneficial for you to make and follow your own diet plan if you are exhibiting these symptoms.

What can I Eat?

For the body to remain healthy, perform properly and gain strength, a balanced diet is necessary. Eating little and frequently aiming to eat every three to four hours is helpful for many people with fatigue. A good diet plan that will improve your wellbeing and reduce symptoms. Even though each person is unique, there are some common food groups that can help manage fatigue symptoms. Starchy food – particularly slow-release types with low in blood sugar is recommended, as this helps to keep energy levels stable. This includes porridge, potato, rice, wholegrain pasta and bread.

How to deal with Nutrient Deficiencies?

Even though maintaining a balanced diet should help with chronic fatigue, you might still want extra nutritional support, particularly if your diet has been restricted. Research suggests that deficiencies in specific vitamins, minerals and critical fatty acids may occur in individuals with chronic fatigue syndrome. Therefore, treating vitamin deficiencies that may be causing your symptoms is a key component of chronic fatigue diet therapy.

Reduce Inflammation to Combat Tiredness:

Chronic fatigue syndrome appears to have an association with inflammation. It makes sense to limit foods that can increase inflammation and consume more of those with anti-inflammatory properties, even if an anti-inflammatory diet hasn’t been shown to be the optimum diet for chronic fatigue. In general, an anti-inflammatory diet is also beneficial. Leafy green vegetables, fruits, olive oil, tomatoes, fatty fish (including tuna, salmon, sardines, and mackerel) and nuts are foods that reduce inflammation.

What Foods Need to avoid in Chronic Fatigue Syndrome?

There are things you should aim to avoid as much as possible in addition to the meals you should consume in a chronic fatigue diet. Among them are:

1. Refined Sugar:

Sugar may give you a short-term energy boost, but the subsequent slump may make you feel even more exhausted. Avoid sugar-filled foods and beverages such as packaged fruit juices, soft drinks, energy drinks, lollies, doughnuts, cakes and sweet biscuits. Additionally, keep in mind that you can take certain meals as healthy snacks (such as certain protein bars) contain a lot of sugar.

2. Processed Foods:

Although some foods (such as milk and oats) must be processed in order for us to consume them, it is generally best to limit your consumption of highly processed foods, which tend to be high in calories and low in nutrients and high in unhealthy substances like refined sugar and saturated fat. Foods to avoid include chips, pizza, meat pies, pastries and processed meats.

3. Drugs:

Drugs might cause weight gain since they are low in nutrients. Additionally, there are other health hazards linked with it, such as high blood pressure, heart disease and some cancers. The risk increases with the amount of consumption. Additionally, drugs may depress the central nervous system, which may result in increased drowsiness. They may disrupt regular sleep cycles and can increase weariness. Thus, cutting back on intake or avoiding it completely makes sense when implementing a food plan to treat chronic fatigue.

What should I eat to overcome Chronic Fatigue Syndrome?

If you believe you may have chronic fatigue syndrome (CFS) or have been diagnosed with it, eating a nutritious, well-balanced diet will help meet your needs for nutrients and support energy generation. Consequently, this may aid in the management of symptoms.

1. Vegetables & Beans:

  • Legumes and beans: Red kidney, Lima beans, cannellini beans, chickpeas, lentils, split peas and tofu.
  • Vegetables: Tomato, celery, zucchini, squash, avocado, capsicum, mushrooms, cucumber, pumpkin, green peas, green beans etc.
  • Dark green and Leafy vegetables: Lettuce, broccoli, cabbage, cauliflower, spinach, and kale; root and bulb vegetables: potatoes, sweet potatoes, carrots, beetroot, onions, shallots, garlic, and turnips etc.

2. Citrus Fruits:

  • Citrus fruits – such as oranges and mandarins
  • Pome fruits – such as apples and pears
  • Stone fruits – such as peaches, apricots, cherries, nectarines and plums
  • Tropical fruits – such as bananas, mangoes, pineapple and paw berries
  • Other fruits – such as grapes and passion fruit.

3. Grain – Based Foods:

  • Breakfast cereals: Ideally high-fiber wholegrain or whole wheat options; grains: rice, barley, maize, polenta, rye and quinoa
  • Other grain products: pasta, noodles, rice cakes, couscous, and popcorn.
  • Breads: Whenever possible, pick whole meal or wholegrain variants.

4. High Protein Foods:

  • Adults require one to three servings per day, which includes lean meats, poultry, eggs, fish and seafood, nuts and seeds, and legumes and beans depending on their age.

Stay well hydrated if you’re on Chronic Fatigue Diet:

Your chronic fatigue diet should consider not only what you eat but also what you drink. Since dehydration is known to worsen weariness, try to stay well-hydrated throughout the day. Herbal teas without caffeine and freshly squeezed fruit and vegetable juices are also excellent choices. You can get a quick energy boost from caffeinated beverages including tea, coffee and some energy drinks. Caffeine overuse, however, might interfere with sleep and make you feel more exhausted. Some caffeine might be okay but pay attention to how it makes you feel and stay away from caffeinated beverages in the afternoon.

Other Helpful Tips for Chronic Fatigue Diet:

  1. Maintain a food and symptom diary: This can help you identify any connections between your diet and your energy levels by keeping note of your eating habits and emotional state. This is a fantastic approach to evaluate whether certain foods cause stomach problems, as irritable bowel syndrome symptoms are frequently present in people with chronic fatigue syndrome.
  2. Changes should be made gradually: Even if it may be tempting to drastically alter your diet if it will make you feel better. Try making tiny, sustainable changes instead of making big, drastic changes at once or giving up entire food groups. Your nutritionist can advise you on whether it would be beneficial for you to cut out particular foods from your diet.
  3. Be patient:  Dietary adjustments won’t instantly improve your fatigue symptoms. Be kind to yourself and keep going such things take time. Generally, give yourself a month or so to observe if a food modification has changed how tired you are.
  4. Eat more often and in smaller portions: Many times, those who suffer from CFS are too exhausted or don’t feel hungry to bother eating. Consider eating smaller meals more frequently or having snacks in between meals if you’re having trouble maintaining a regular diet or losing weight.

Conclusion

A nutritious and balanced diet helps support your body and helps it function properly, which may help you feel better if you have chronic fatigue syndrome or another chronic health condition. Whole food-based diets that provide you freedom in your meal selections are the best. Fad or quick-fix diets are difficult to maintain and rarely work over the long term, or remember, if a diet promises quick results, it’s likely unsustainable in the long term.

SOURCES

National Institute of Medicines 2020 – Nutritional Status as a Mediator of Fatigue

Nutritionist Resource 2023 – Nutrition for Chronic Fatigue Syndrome

Rupa Health 2023 – The Role of Nutrition in Managing Fatigue

Active Ability 2023 – Chronic Fatigue and Diet

HISTORY

Current Version
September 5, 2024

Written By:
BARIRA MEHMOOD