What Is Chronic Fatigue Syndrome?
Chronic fatigue syndrome, also known as systemic exertion intolerance disease (SEID) or ME/CFS, is a significant and intricate disorder affecting the central nervous system, having an impact on the entire body. Individuals with this condition experience relentless, overwhelming fatigue coupled with various other debilitating symptoms not attributable to any other diagnosable medical condition.
Did you know that between 800,000 and 2.5 million Americans may suffer from CFS?
Many people with chronic fatigue syndrome struggle to complete everyday activities they once considered routine. Although it is a chronic, long-term condition, symptoms can fluctuate in intensity and duration, coming and going unpredictably.
Some people may not even realize they have chronic fatigue syndrome until diagnosed by a professional. Experts suggest that remission is possible, although the exact factors leading to remission remain unclear.
ME/CFS Symptoms
The symptoms of chronic fatigue syndrome differ widely among individuals and are not outwardly apparent. The primary symptom is extreme fatigue and a lack of energy. Other commonly reported symptoms include:
Sleep Issues: Difficulty falling or staying asleep, experiencing vivid or disturbing dreams, and not feeling refreshed even after adequate sleep.
Brain Fog: Issues with concentration, thinking, and memory.
Pain: Joint pain without redness or swelling, and mild to severe headaches.
Dizziness: Feeling lightheaded, especially when sitting up or standing.
Some people develop sensitivities to light, sounds, foods, or chemicals. Flu-like symptoms, such as sore lymph nodes, frequent sore throats, night sweats, chills, and intestinal issues like irritable bowel syndrome, are also reported. These symptoms often worsen after physical or mental exertion.
Chronic Fatigue Syndrome Treatments
Although the exact cause of chronic fatigue syndrome remains unknown, and there is no definitive cure, treatment focuses on managing symptoms through lifestyle changes and alternative therapies.
Experts recommend identifying the symptoms that impact you the most and addressing those first through trial and error with different strategies. A personalized approach, depending on what improves your well-being, may vary day by day.
It is essential to work with a professional team experienced in treating chronic fatigue syndrome. Below are some top suggestions for managing daily symptoms:
Pace Yourself
Even minimal exertion, such as cooking a meal or working for an hour, can lead to extreme fatigue. Identify your limits and stop before reaching that point. This allows you to prioritize essential tasks and conserve energy for what matters most.
Consider breaking tasks into smaller segments with rest periods in between. For instance, when folding laundry, you could first take the clothes out of the dryer, rest, fold a couple of items, rest again, and repeat until finished.
Form Healthy Sleeping Habits
Good sleep habits are crucial for people with chronic fatigue syndrome. Aim to go to bed and wake up at the same times each day. Create a quiet, dark, comfortable bedroom environment used only for sleeping. Avoid electronic devices close to bedtime.
Eat your last meal several hours before turning in for the night, and avoid caffeine and alcohol in the evening. If tolerable, engage in early-day exercise to help you fall asleep faster at night. Together, these habits will enhance your overall sleep quality.
Try Graded Exercise Therapy
People with chronic fatigue syndrome may find vigorous exercise exacerbates their symptoms, leading to a cycle of overexertion and subsequent incapacitation. Graded exercise therapy aims to break this cycle through a structured program starting with gentle stretches and low-impact exercises for a few minutes each day.
Working with a physical therapist, you’ll gradually increase the duration and intensity of these exercises.
Use These Stress-Relievers
Stress-relieving techniques can alleviate discomfort and improve mood. Joining a support group for chronic fatigue syndrome and trying the following methods could be beneficial:
Deep Breathing: Practice deep breathing exercises anywhere, whether standing, sitting, or lying down. Inhale slowly through your nose from your diaphragm, hold for 16 seconds, and exhale through your mouth for about eight seconds. Repeat nine times. This not only aids relaxation but also helps alleviate pain and fatigue by increasing oxygen intake.
Meditation: Meditation can ease symptoms, relieve stress, and boost concentration. It can slow down the nervous system’s fight-or-flight response, essential for bodily repair and immune function. Start with five minutes daily and gradually increase this over time. Mindfulness meditation, focusing on breathing and thoughts while progressively relaxing the body, is an easy technique to try.
Cognitive Behavioral Therapy
Psychological counseling can help many individuals with chronic fatigue syndrome deal with frustration and find coping mechanisms. Cognitive behavioral therapy (CBT) assists in identifying and replacing negative thoughts with positive ones, potentially reducing depression and anxiety associated with the condition.
Use Pain-Relieving Techniques
Complementary therapies focusing on treating the whole person can be effective in managing chronic pain associated with chronic fatigue syndrome. Consider these recommendations:
Acupuncture: This ancient Chinese technique aims to balance the body’s life force, known as qi or chi. A trained professional inserts thin needles into specific points on the skin, often providing significant symptom relief.
Massage: Massage therapy can alleviate tension and muscle aches, stimulate blood flow, and help the body eliminate toxins. Gentle forms of massage, such as Swedish massage, are more suitable for individuals with chronic fatigue syndrome, as they focus on the top skin layers without exerting too much pressure.
Nutritional Remedies for ME/CFS
Diet
Maintaining a balanced diet rich in whole foods, preferably plant-based, is crucial for energy levels and overall nourishment. Include essential fatty acids like omega-3s found in nuts, flaxseed oil, olives, olive oil, and algae oil. Avoid inflammatory foods such as sugars, simple carbohydrates, processed foods, and fried foods. Pay attention to any foods that may trigger symptoms.
Vitamins & Supplements
While no long-term studies conclusively show that vitamins or supplements improve symptoms, deficiencies in certain micronutrients can be addressed through supplements:
CoQ10: Many people with chronic fatigue syndrome have low levels of coenzyme Q10, a crucial component in regulating metabolism and antioxidant activity. Research suggests supplementation may help alleviate symptoms.
Magnesium: This vital mineral is a catalyst for many biochemical reactions. Some research indicates magnesium can enhance mood and promote normal energy and comfort levels. It can be taken as a supplement or consumed through magnesium-rich foods such as leafy greens, avocados, beans, bananas, and dark chocolate.
What Causes Chronic Fatigue Syndrome?
Though the exact cause remains unknown, chronic fatigue syndrome may result from a combination of factors. Potential triggers include:
Age: More common in people in their 40s and 50s.
Gender: Women are four times more likely than men to develop it.
Race: More prevalent in white (Caucasian) individuals.
Health History: About 10% of people exposed to certain infections like Epstein-Barr, herpes 6, Ross River viruses, and Q fever might later develop chronic fatigue syndrome.
An immune system malfunction, abnormal disease-fighting proteins or cells, hormonal imbalances, and genetics are all possible contributing factors.
How Is Chronic Fatigue Syndrome Diagnosed?
Currently, there is no test to diagnose chronic fatigue syndrome specifically. Diagnosis involves ruling out other treatable disorders. Healthcare professionals will examine your symptoms, health history, and conduct physical exams and various tests. If no other explanation is found and specific criteria are met, a diagnosis of chronic fatigue syndrome may be made.
Key diagnostic criteria include ongoing severe fatigue lasting at least six months, post-exertional malaise (worsening of symptoms 12 to 48 hours after exertion), non-refreshing sleep, and at least one of the following: trouble with concentration, thinking, memory, or feeling dizzy when sitting up or standing.
Points to Remember
Myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) is a serious, chronic condition of the central nervous system. Key symptoms include severe fatigue, sleep issues, cognitive problems, and dizziness upon sitting or standing. Diagnosis requires ruling out other conditions.
While no cure exists, treatment focuses on managing symptoms through lifestyle changes like pacing, healthy sleep habits, and graded exercise therapy. Techniques such as deep breathing, meditation, and cognitive behavioral therapy can reduce stress and pain. Acupuncture, gentle massage, a balanced diet, and certain micronutrients can support overall health.
The precise cause of chronic fatigue syndrome remains unknown. Potential triggers include infections, immune system dysfunction, hormonal changes, cellular energy abnormalities, and genetics.
