Restoring Energy - Nutritional Therapy for overcoming Chronic Fatigue

Chronic Fatigue Syndrome (CFS), Post-Viral Syndrome, and Long COVID are conditions characterised by persistent fatigue and a host of other debilitating symptoms. While the causes and mechanisms behind these conditions are still being studied, nutrition plays a vital role in managing symptoms and promoting recovery. Here’s a comprehensive look at how dietary choices can support individuals dealing with these syndromes.

Understanding the Conditions

Chronic Fatigue Syndrome (CFS): Also known as Myalgic Encephalomyelitis (ME), CFS is characterised by extreme fatigue that doesn’t improve with rest and worsens with physical or mental activity. Other symptoms include muscle pain, joint pain, headaches, and cognitive difficulties.

Post-Viral Syndrome: This condition occurs following a viral infection, where symptoms like fatigue, muscle weakness, and brain fog persist long after the initial illness has resolved.

Long COVID: A term used to describe the lingering effects experienced by some individuals after recovering from COVID-19 virus. Symptoms include fatigue, breathlessness, joint pain, and cognitive issues, among many others.

Symptoms are different for everyone and so although basic nutrition is the bed rock to recovery, it is vital that support is individual.  By analysing an individual’s health history and unearthing antecedents, triggers and mediators – Nutritional Therapy aims to make informed decisions and develop personal programs for recovery.

·      Antecedents are factors that make someone more likely to develop an illness or pattern, such as genetics, birth history, or environmental factors

·      Triggers are events that may cause symptoms or disease, such as illness, trauma, pregnancy, menopause, or microbes.

·      Mediators are factors that may contribute and sustain pathological changes and dysfunctional responses, such as habits, external conditions, biochemical compounds, or psychosocial factors.

There are many potential underlying drivers of chronic fatigue some of the more common factors are:

• Nutrient deficiencies, 

• Poor gut health, 

• Adrenal fatigue, 

• Viral infections, 

• Mitochondrial dysfunction 

• Trauma

Other factors include: 

• Yeast over growth

• Lyme disease

• Mycotoxins 

• Heavy metal toxicity 

The Role of Nutrition

Nutritional Therapy aims to support the dysregulated body system that may be either driving the symptoms or keeping an individual in that a state of dysregulation. 

A balanced diet aims to help mitigate inflammation, support immune function, and improve overall energy levels among other things. Here are some core nutritional strategies to consider:

Anti-Inflammatory Foods

Inflammation is a common factor in CFS, Post-Viral Syndrome, and Long COVID. Incorporating anti-inflammatory foods may help reduce symptoms:

1. Fruits and Vegetables: Rich in antioxidants, vitamins, and minerals, they help combat oxidative stress and inflammation. Aim for a colourful variety to ensure a broad spectrum of nutrients.

2. Healthy Fats: Omega-3 fatty acids found in fish (salmon, mackerel, sardines), flaxseeds, and chia seeds are potent anti-inflammatory agents.

3. Whole Grains: Opt for whole grains like quinoa, brown rice, and oats over refined grains. They provide sustained energy and fiber, supporting digestive health and reducing inflammation.

4. Spices: Turmeric and ginger have strong anti-inflammatory properties. Incorporating these into meals can help manage symptoms.

Supporting the Immune System

A robust immune system is essential for recovery. Nutrients that bolster immune function include:

1. Vitamin C: Found in citrus fruits, bell peppers, strawberries, and broccoli, Vitamin C is crucial for immune health.

2. Vitamin D: Essential for immune function, it can be obtained from sunlight, fatty fish, fortified foods, and supplements if necessary.

3. Zinc: Found in meat, shellfish, legumes, and seeds, zinc is vital for immune response.

4. Probiotics: Gut health is closely linked to the immune system. Yogurt, kefir, sauerkraut, and other fermented foods support a healthy gut microbiome.

Maintaining Energy Levels

To combat low energy, focus on:

1. Balanced Meals: Ensure meals contain a mix of protein, healthy fats, and complex carbohydrates to provide steady energy.

2. Hydration: Dehydration can exacerbate fatigue. Drink plenty of water throughout the day, and include hydrating foods like cucumbers, watermelon, and leafy greens.

3. Small, Frequent Meals: Instead of large meals, opt for smaller, more frequent meals to maintain stable blood sugar levels and prevent energy crashes.

Avoiding Potential Triggers

Certain foods may exacerbate symptoms:

1. Ultra Processed Foods: High in unhealthy fats, sugars, and additives, ultra processed foods can increase inflammation and energy crashes.

2. Sugary Foods and Drinks: These can lead to spikes and crashes in blood sugar, worsening fatigue.

3. Caffeine and Alcohol: While they may provide a temporary boost, research suggests they interfere with sleep and exacerbate fatigue in the long run.

Managing Chronic Fatigue Syndrome, Post-Viral Syndrome or Long COVID requires a holistic approach, with nutrition playing a critical role. By focusing on anti-inflammatory foods, supporting the immune system, maintaining steady energy levels, and avoiding potential dietary triggers, individuals are more likely to manage their symptoms and support their recovery.

If you have tried everything and are struggling to find any answers or improvement to your fatigue - then please book a free 15 minute consultation with me to discuss options – I‘d absolutely love to help you.

 Kate