Chronic Fatigue: Where To Start
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Living with chronic fatigue can be a challenging journey, but by introducing and embedding healthy habits into our lifestyle, nutrition, and diet, we can empower ourselves to lead our lives with more consistent energy levels.
Lifestyle Habits for Managing Chronic Fatigue:
Prioritise Sleep: Quality sleep is vital for repair, detoxification, gut function and good immune function. Establish a consistent sleep schedule, create a calming bedtime routine, and optimise your sleep environment.
Manage Stress: Chronic fatigue and stress often go hand in hand. Incorporate stress-reducing practices such as mindfulness, meditation, deep breathing, and gentle exercises like yoga.
Pacing Activities: Practice the art of pacing yourself. Break tasks into manageable segments and include regular rest periods throughout your day to avoid energy crashes.
Physical Activity: Engage in low-impact exercises like walking, swimming, or tai chi that are appropriate for your energy levels. Start slowly and gradually increase intensity, always listening to your body.
Nutrition Habits for Managing Chronic Fatigue:
Balanced Diet: Opt for a well-rounded diet that includes a variety of whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats.
Hydration: Stay hydrated by drinking water throughout the day. Herbal teas and infused water can also add flavour and extra nutrients.
Anti-Inflammatory Foods: Incorporate foods rich in antioxidants and anti-inflammatory properties, such as berries, leafy greens, turmeric, ginger, and fatty fish.
Mindful Eating: Pay attention to hunger and fullness cues. Eat slowly, savouring each bite, and avoid distractions like screens during meals.
Processed Foods: Avoid reaching for processed and high sugar foods. They often feel like a quick fix when we’re having a crash day but ultimately they rob us of our energy.
Dietary Habits for Managing Chronic Fatigue:
Regular Meals: Aim for regular meal times to stabilise your energy levels. Avoid long gaps between meals to prevent energy crashes.
Complex Carbohydrates: Choose complex carbs like whole grains, legumes, and vegetables. They provide sustained energy and prevent rapid blood sugar spikes.
Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil to support brain health and overall energy.
Protein Intake: Consume adequate protein from sources like lean meats, poultry, fish, tofu, and beans. Protein helps with muscle repair and energy production.
Embedding Healthy Habits:
Start Small: Focus on one habit at a time. Small changes lead to big results over time.
Set Realistic Goals: Define achievable goals to prevent overwhelm. Celebrate your progress, no matter how small.
Create a Support System: Share your journey with loved ones or join support groups. Connection and understanding can be incredibly motivating.
Mind-Body Connection: Cultivate self-awareness through practices like journaling, tracking your symptoms, and identifying triggers.
Nurturing consistent energy levels while managing chronic fatigue is about building a foundation of healthy habits in your lifestyle, nutrition, and diet. Remember that your journey is unique, and it's okay to have setbacks. Embrace the process, be kind to yourself, and keep focusing on progress. By introducing and embedding these healthy habits, you're taking the vital first steps towards a brighter, more energetic future.
If you’d like 1:1 help in embedding the healthy habits needed for consistent energy levels or would like to work on the underlying causes to support your fatigue symptoms you can book a complimentary 30 min Health Transformation Strategy Call by hitting the button below to find out more.
