Top Ten List for Recovery From Chronic Fatigue Syndrome
These are my Top Ten tools for my ongoing recovery from Chronic Fatigue Syndrome.
1. Rest
Get more rest than you think you need, it will allow your body to regenerate like nothing else. Sleep as much as you can, and spend time lying down with eyes closed in a quiet place.
2. Pacing
Expend less energy than you can afford, so the extra energy can be used for regeneration. Break up your day into smaller segments. Then rest for 10 minutes, 20 minutes, maybe have a nap. Take these breaks often. Journalling can help track how it's working for you. A pattern may emerge which can guide you to better health.
3. Diet
Personally, I do best with high protein and fats, and vegetables. Other carbohydrates make me ill. I avoid most fruit because of the high glycemic content.You may have a completely different set of needs. You can see a specialist, or if that's not possible, try your own elimination diet. Grains, dairy, corn, and eggs commonly cause allergy or sensitivity.
4. Supplements
Common deficiencies for people with Chronic Fatigue Syndrome are Vitamin B12, B6 and folic acid, all the B vitamins tend to be low for us.
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What's your favorite whey protein powder? The one I get comes in chocolate flavor, and I blend it with fresh berries and juice as a smoothie. yum!
Alysiak,
That sounds good. :-)
My favourite is chocolate, with a little cream stirred in with it.
THANK YOU for not mentioning exercise. Movement therapies yes, but creating more post-exertional malaise NO :) This is a great list, and lets me know I'm going in the right direction with my self-care :) Keep up the good work!
Michelle from WAMCARE
Got to watch out for that post-exertional malaise. It's a powerful tsunami.
I'm glad you brought this up, it's such an important issue for anyone with CFS.
The whole exercise question is such a delicate one. That is why even in mentioning the gentle ones like yoga, I issued a warning. For some (and I have been one of these at different times) the slightest exertion can cause a crash, long-term.
Some of us can exercise, and I have been one of those before as well. :-) I at one time was able to do up to half an hour of moderate exercise, and two half-hour walks, and half an hour of weights every other day.
But once again, I caution, this was something I worked up to over months, starting with only one or two repititions of one exercise, and then waiting for a few days before doing it again, to be sure I had no setbacks.
The main thing where exercise is concerned, I think, is this. Don't listen to anybody else. (Including me. :-) Follow your own instinct on this. Don't assume you should be working out in any way, shape, or form on someone else's say-so.
And always, with CFS, err on the side of caution. Do anything in small steps. Or, if in doubt, shelve it indefinitely and don't do it at all.
These CFS bodies need so much rest and regeneration, and we have to listen to them.
Hi Jody.
I thought you might be interested to hear about a newly published book “RECOVERY FROM CFS – 50 Personal Stories” - now a best seller on Amazon following many excellent reviews in newspapers and magazines.
It contains 50 stories of recovery from people diagnosed with CFS/ME who have returned to good health and a normal life.
This positive and uplifting book is also a great resource for anyone with CFS/ME because at the end of their recovery stories each author (men, women and children from 6 different countries) recommend books, websites and therapies which helped them, and many even give contact details for readers needing support.
Dr Jacob Teitelbaum, Medical Director of the Fatigue and Fibromyalgia Centers Inc. USA, wrote the foreword and 2 doctors have their own personal recovery stories in the book.
“RECOVERY FROM CFS – 50 Personal Stories” is available from AMAZON.
FREE stories from the book are also available weekly by email from www.alexbarton.co.uk
I wish everyone the best for their own recovery.