Every year, May 12 is marked as World Chronic Fatigue Syndrome (CFS) Awareness Day. The day creates an understanding about a condition that often goes unnoticed but affects many lives. Chronic Fatigue Syndrome is not just about feeling tired. It is a complex, long-lasting illness that causes overwhelming fatigue, poor concentration, muscle pain, and disturbed sleep. These symptoms severely affect daily life, and women are more commonly impacted than men.
CFS, also known as Myalgic Encephalomyelitis (ME/CFS), remains misunderstood and underdiagnosed. With no single test or cure, the focus is on managing symptoms and improving day-to-day wellbeing. Says Dr Sandhya Singh, HOD & Chief Clinical Dietitian, Apollo Hospitals, Bannerghatta Road, Bengaluru, “Chronic fatigue can stem from hormonal imbalances, iron deficiency, thyroid issues, and mental health concerns like anxiety or depression. Tackling these with proper nutrition, hydration, and lifestyle adjustments can make a real difference.”
Women and Chronic Fatigue Syndrome:
Also read | Causes of fatigue: Beat tiredness with these simple diet and exercise strategies
Hormonal fluctuations during menstruation, pregnancy, and menopause can trigger fatigue. “Added responsibilities at work and home often cause the problem. Fatigue that doesn’t go away with rest, may indicate deeper issues like low iron, inflammation, or emotional strain,” says Dr Singh. Since CFS symptoms can worsen with physical or mental exertion, consistent, balanced routines that support recovery are essential. Here are 8 effective ways, suggested by Dr Singh, to manage chronic fatigue:
- Focus on anti-inflammatory foods: Eat a variety of colourful fruits and vegetables, whole grains, legumes, healthy fats (like nuts, seeds, and olive oil), and lean proteins such as chicken or tofu. Avoid sugary, processed, or deep-fried foods.
- Stabilise blood sugar levels: Eat small, frequent meals that include low-GI foods like oats, beans, and leafy greens to maintain steady energy and avoid sugar crashes.
- Stay hydrated: Aim for 8–10 cups of water daily. Add hydrating foods like watermelon, cucumber, and oranges to your diet.
- Manage stress effectively: Include foods rich in vitamin C, magnesium, B-vitamins, and omega-3s. Practice yoga, deep breathing, or go for a walk to ease stress.
- Prioritise quality sleep: Stick to a regular sleep schedule, reduce screen time before bed, and create a calm sleep environment.
- Stay active, gently: Try light movement such as walking or yoga to improve blood flow and mood without exhausting the body.
- Use supplements wisely: Some nutrients support energy production. Consult your doctor about personalised micronutrient supplements.
- Keep social connections alive: Isolation can worsen fatigue. Stay in touch with friends and family groups to boost emotional resilience.
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