Chronic fatigue syndrome is a condition where a person experiences constant exhaustion, weakness, and lack of energy for a prolonged period (more than six months). Short-term rest doesn’t alleviate the severe physical or psychological strain. How can you prevent the development of this condition? Dr. Zuhra Galimova, the chief physician and Co-founder Smart Health Clinic, has shared insights into preventing chronic fatigue syndrome
We’ve already covered this ailment: how to make the right diagnosis, available treatment methods, and what might happen if the condition is ignored and professional help isn’t sought ( “Chronic Fatigue Syndrome: Who’s at Risk“, “Chronic Fatigue Syndrome: Even Leading to Thoughts of Suicide“). Let’s revisit some key aspects of this issue.
Most people suffering from chronic fatigue syndrome live in big cities with a high pace of life and poor ecology. It predominantly affects young people aged 25-45 who are building their careers, working overtime, and striving for success.
There are many reasons why a person may feel drained, whether temporarily or long-term. These include psychological issues such as stressful situations, depressive states, and emotional overload. Physical health complications like anemia, malnutrition, hypothyroidism, sleep apnea, diabetes, and obesity also contribute. The list of ailments exacerbated by myologic encephalomyelitis (the same as chronic fatigue syndrome) is much longer and encompasses almost all possible disease groups. And of course, an unhealthy lifestyle is the most common cause: excessive alcohol and caffeine consumption, lack of physical exercise, irregular eating habits, overworking, night shifts, and more.
Taking the First Step
To prevent chronic fatigue syndrome, it’s necessary to organize and regulate your lifestyle. Below are some key points to consider. It’s challenging to prioritize these positions in a specific sequence and say what’s more important. Ideally, all recommendations should be followed. If it’s difficult to make drastic changes immediately, start with something, adding all points from the list. It’s best to consult a specialist who can provide direction for examination and help create a comprehensive program of changes. With proper prevention, medication won’t be necessary. However, if deficiencies in magnesium, B vitamins, or L-carnitine are detected through tests, the doctor may advise taking these supplements.
Nutrition: Spinach, No TV or Alcohol
Balanced nutrition is crucial. A diet enriched with foods containing necessary micronutrients and vitamins relieves the nervous system from stress and increases resistance to stress. Daily menus consisting of low-nutrient foods are what lead to chronic fatigue syndrome. Sweets such as candy bars, cookies, and candies containing high amounts of carbohydrates and fats (especially animal-derived and confectionery) represent empty calories that pave the way for various illnesses. So it’s better to avoid high-sugar products.
Monitor your eating behavior: avoid long intervals between meals and excessive portions, overeating in the evening before bed, excessive unhealthy snacks, eating with gadgets, excessive calorie intake compared to expenditure, and more.
It’s also recommended to abstain from alcohol and caffeine and maintain proper hydration by drinking clean water.
Physical Activity: Healthy Body, Healthy Mind
Running, therapeutic exercises, swimming—all help keep your body in shape. Engaging in physical activities at home, in sports clubs, or on various playgrounds keeps muscles toned, improves posture, and straightens the spine, promoting rejuvenation and stress management. Contrast showers, breathing exercises are also beneficial. If you haven’t practiced outdoor activities before, it’s worth starting.
Work Isn’t Everything
The development of chronic fatigue syndrome is often characteristic of active, responsible, and successful individuals. They strive to do more, burden themselves with excessive responsibility, and under constant nervous system strain, they are susceptible to breakdowns at any time.
If you’re a workaholic, try to reduce the number of tasks you perform by at least 20%, especially if they cause discomfort. Consider whether psychological relief sessions are necessary, such as autogenic training and relaxation techniques. Rational psychotherapy also aims to normalize psychoemotional state and teach objective self-assessment methods.
Work conditions are also crucial. For example, industrial noise, dusty objects, and similar factors lead to increased fatigue. If possible, their influence should be minimized. Take a short break every 1-1.5 hours during work. If the work is mental and sedentary, it’s beneficial to perform light physical exercises during breaks. This allows for a temporary switch from mental to physical work and alleviates fatigue from prolonged sitting.
Rest Smartly
Changing scenery, traveling, and taking walks help evoke positive emotions, which are beneficial for normal mental functioning. Therefore, it’s advisable to go out into nature and travel during vacations. Also, breaks and shifts in attention are necessary during monotonous work.
Changing Habits and Establishing a Schedule
It’s essential to plan your day in advance, allocating time for work and rest. Adhering to a proper daily routine, work and rest schedule, alternating between sleep and wakefulness are crucial. To achieve good results, it’s necessary to temporarily abandon previous actions, dietary habits, and behavioral patterns formed over several years, or even a lifetime.
Preventing chronic fatigue syndrome requires changing one’s habits, adjusting their work schedule, and dietary regime. Organizing all of this independently can be challenging; in such cases, it’s more effective to do everything under the supervision of experienced doctors.
