Getting nutrition is the most important thing in the process of repairing body cells that are damaged while being sick, not least when you experience chronic fatigue (chronic fatigue syndrome). When experiencing chronic fatigue, the body not only needs food that produces energy that lasts for a while, but must be able to help regenerate muscle cells and the brain. By eating the right foods, the body will recover by itself and can return to produce energy.
Know chronic fatigue
Chronic fatigue is a complex disease and tends to be difficult to find the medical conditions that cause it. The possibility of this is triggered by a combination of physical and mental health disorders such as the presence of certain diseases and psychological stress on a person. In general, fatigue will get worse along with activities that require energy or concentration, but rest is not very effective to overcome the condition.
In addition to fatigue, here are some symptoms a person may experience with chronic fatigue:
- Difficulty in remembering and concentrating.
- Sore throat.
- Swollen lymph glands in the neck or armpit.
- Muscle pain without obvious causes.
- Pain in the joints without any swelling.
- Still feeling tired after waking from sleep.
- Fatigue that tends to last more than 24 hours after work or exercise.
The feeling of fatigue and the above symptoms can also trigger a change in behavior of someone who experiences chronic fatigue such as irritability, excessive anxiety, and depression.
Consumption needed by the body when experiencing chronic fatigue
Chronic fatigue will cause a person to experience limitations in activities including exercise. Therefore, food intake is needed which can help restore energy availability and repair damage to the body with the number of calories according to the level of activity. Here are some tips for dealing with chronic fatigue by improving consumption patterns:
1. Balanced nutrition and vitamin B
One of the causes of chronic fatigue is insufficient vitamin B from the daily diet. Vitamin B is found in various types of foods and has varying levels, which is why a balanced diet with a variety of foods helps meet the needs of vitamin B.
Not all B vitamins are the same, here are some types of B vitamins that are preferred to overcome chronic fatigue:
- Vitamin B6 : helps overcome fatigue by helping to strengthen immunity because chronic fatigue can be caused by infection from inside the body. Vitamin B6 is found in green vegetables such as spinach, bananas, sweet potatoes, beef, tuna and salmon.
- Vitamin B12 : needed to produce methyl components for the processes of immunity, metabolism, toxin release to nerve function. Vitamin B12 deficiency can cause various processes to be disrupted and cause various degenerative diseases such as cancer, cardiovascular disease, and diabetes which can trigger chronic fatigue. Vitamin B12 can be obtained from the food of oily fish, animal liver, eggs, and dairy products.
2. Consumption of magnesium and potassium
Both magnesium and potassium can relieve various symptoms of chronic fatigue, especially muscle disorders.
Magnesium itself is useful in increasing the body's energy levels, balancing mood and reducing pain. Magnesium is also needed to regulate blood sugar levels and blood pressure. Foods that are rich in magnesium include spinach, pumpkin, almonds, avocados, and bananas. While potassium serves to regulate electrolyte balance in the body.
Muscle cramps are the main sign of lack of potassium. Enough for the needs of potassium by consuming spinach, coconut water, bananas, apricots and mushrooms.
3. Sufficient needs for vitamin D
One study in 2015 found that individuals who experience chronic fatigue tend to have low serum vitamin D levels. The feeling of weakness and muscle fatigue is a sign when the body begins to lack vitamin D and the worse effect is that the body cannot absorb minerals to maintain bone health. Vitamin D can be easily found in various foods containing fat such as oily eggs and fish and dairy products. The body can also produce vitamin D when sunlight hits the surface of the skin.
4. Improve nutrient intake
Processed foods generally cannot meet the vitamins and minerals needed when you experience chronic fatigue. In addition, processed foods tend to be high in carbohydrates and calories. Therefore, reduce the consumption of processed foods and replace them with natural foods such as eggs, meat, or fresh fish. To maintain energy balance, fulfill daily energy needs more than fiber and protein because it can last longer than simple carbohydrates derived from white rice and flour.
5. Start taking supplements if needed
Adequacy of nutrition is strongly influenced by food intake. The types of food that are less varied and the amount that is too little is likely not to meet the nutritional needs of the body and this can be influenced by various things. Consult your doctor to take supplements when you experience symptoms of chronic fatigue, with appropriate doses that can complement your nutritional needs. Supplements are also needed to restore immunity when you are undergoing treatment or during healing.
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