How to deal with chronic fatigue

How to deal with chronic fatigue?

AUTHOR:Dr. Alisa Palatronis
PUBLISHED:March 23, 2022
LENGTH:8 minutes (1600 words).

Why chronic fatigue?

Generally, we associate spring with new hopes, beautiful thoughts, and optimistic plans. However, at the beginning of the spring, we usually find ourselves in a gloomy mood, lacking energy and full of daily worries. Chronic fatigue, an unexpected spring guest, can often be to blame.

When you do not rest properly, do not sleep well, do not take enough care of your physical and emotional health, the symptoms of mild fatigue can accumulate and develop into permanent, chronic fatigue.

Chronic fatigue can be caused by constant stress, heavy psychological or physical strain during the working days, unresolved problems in the family, lack of rest (lack of quality sleep), malnutrition (related to a lack of vitamins, minerals, essential trace elements, or amino acids).

Studies have shown that chronic fatigue can often develop after a recurrent viral infection. Chronic fatigue syndrome may include symptoms like muscle weakness, new-onset headaches, impaired memory and concentration, restless sleep, feeling unwell or weak after exercise, sore throat and pain, swollen lymph nodes. A person can feel exhausted even after regular daily work.

Other energy-lack reasons

By the way, chronic fatigue may not be the only cause of energy deprivation. Other reasons for lack of energy can be related to certain diseases: diabetes, thyroid dysfunction, adrenal insufficiency, cancer, liver disease, autoimmune diseases, chronic infectious diseases, iron deficiency anemia.

We may feel a persistent lack of energy because of the lack of sunny days in winter and autumn. This condition even worsens in early spring, as the natural resources of an organism need to renew.

The lack of energy reflects in the quality of our daily life. We may feel depressed without any obvious reason, suffer from insomnia, feel exhausted by any physical or mental work. Lack of energy may be associated with the lack of natural energy booster – coenzyme Q10 and carnitine.

The good news is that when a lack of energy is associated with chronic fatigue, people can usually help themselves consciously by eliminating the causes of chronic fatigue.

SUMMARY: The reasons for chronic fatigue may vary. They include stress, lack of sleep, proper rest and physical activity, and malnutrition. It commonly occurs in springtime. Chronic fatigue may not be confused with certain diseases which are also characterized by energy shortages.

Sleep quality

To get rid of chronic fatigue, you first need to improve your sleep quality.

The first step is a regular airing of a bedroom by opening windows for shorter periods, at least 30 minutes before bed.

It is desirable to remove all electronic devices from the bedroom: TV, computer, mobile phones, and keep it clean without chemical cleaners or chemical fragrances.

Take a walk in fresh air 30-60 minutes before going to bed.

Chamomile, linden, lavender, lemon balm tea, or a mixture of some of these herbs can help you relax before bedtime. Drink your tea not too hot, unsweetened, or sweetened with one teaspoon of honey. Drink herbal tea for at least one week, but not longer than three consecutive weeks. By the way, herbal tea with refined sugar is not the right choice.

SUMMARY: To reduce the symptoms of chronic fatigue – improve your sleep quality. Ensure regular airing of a bedroom, remove all electronic devices from it, take a walk in fresh air before going to bed, enjoy non-caffeine herbal tea.

Smile to yourself

After a good night’s sleep, look in the mirror in the morning and do one of the most challenging physical exercises – smile to yourself!

This exercise is suitable for men and women regardless of age.

It is said that this exercise, if made regularly, significantly reduces the burden of daily worries, makes work easier, increases self-confidence, and communication with other people begins to bring joy and pleasure.

Changing our approach to stress

We can seek to change our approach to stress by perceiving it as an integral part of our lives.

Stress is usually caused by certain environmental factors, sometimes by inner triggers. What matters is our reaction and our response.

Some people may react negatively even to minor unfavorable circumstances like traffic jams, a boss remark, or simply waiting in a line. Others will not lose their inner balance even when tackling challenging tasks.

However, even if you’re determined to “respond to stress adequately,” it’s easier said than done, isn’t it? The truth hides in a simple thing – sugar. Yes, sugar. Sugar’s negative effect on mood has already been well researched and proved by millions of life cases.

SUMMARY: Our reaction and response to stress triggers determine our daily routine and well-being. Start thinking of how you can respond to stress adequately, then practice.

Sugar makes it worse

Excessive, daily consumption of products with sugar makes a person sensitive, overly emotional, unable to respond adequately to environmental situations.

Fresh and even dried fruits are a great, natural source of “quick energy.”

However, we usually may observe such a paradox: a person claims that “a fruit is a fructose and its excess is harmful”, while empty sugar calories like spaghetti, cookies, vine and cocktails, sweetened drinks, ketchup, or other sauces (all rich in refined sugar), dominate in his diet!

Refined sugar as a source of quick energy (and even excess honey) causes blood glucose to jump and drop within a day many times.

Excessive sugar intake causes an imbalance in certain brain chemicals. As a result, it may cause mood swings, sugar dependence, depression, and even mental health problems.

Maybe it is a time to stop cheating on yourself, and instead of refined, hidden in a variety of processed supermarket and restaurant sugars, eat an apple or even a grape?

SUMMARY: Permanent consumption of food products with refined sugar makes a person overly emotional and unable to respond adequately to daily situations. Excessive sugar intake results in mood swings, sugar dependence, depression, and even mental health problems.

If there is a lack of sun

A cup of St. John’s wort tea may improve your mood on a rainy day. St. John’s wort tea is good for those who work long hours in the office, with little exposure to the fresh air and sun.

A few layers of warm clothes in winter also affect our ability to get enough vitamin D with the sun. However, on sunny days or during the summer, health specialists do not recommend to use of St. John’s wort tea for one reason: active compounds in St. John’s wort may cause allergic skin reactions when exposed to sunlight.

Vitamins and minerals

After winter, internal stocks of vitamins and minerals usually run out. Therefore, it is helpful to supplement your diet with some food supplements.

Complex food supplements are a good choice for those who work intensively. They may contain B vitamins, vitamin C, and amino acids to improve brain function.

Studies show that almost 50% of patients with chronic fatigue syndrome lack magnesium. Zinc deficiency can also cause muscle fatigue and pain.

Vitamins-rich herbs include buckthorn, strawberries, black currants, rowan, sorrel, etc. Take vitamin supplements after breakfast, or as recommended by your pharmacist or doctor.

Energy tonics

Energy tonics help to deal with chronic fatigue. These are preparations containing biologically active substances.

These include Eleutherococcus, Chinese ginseng, honey, beebread, carnitine, coenzyme Q10, green tea extract, etc. Clinical studies prove that Eleutherococcus is a prophylactic and strengthening tonic helping to boost mentally and physically in case of weakness, exhaustion, fatigue.

Vitamin C helps to reduce the feeling of tiredness and fatigue. Thiamine (vitamin B1) helps to maintain normal energy metabolism. Cordyceps mushrooms increase endurance and help fight fatigue.

Beebread helps to recover after viral diseases (however, it is not suitable for vegans and people allergic to honey products). Beebread has almost all the balanced nutrients the body needs. Beebread is also great for those who experience heavy physical or emotional strain.

SUMMARY: Vitamins and minerals to boost energy: vitamin C, vitamin B1, magnesium, zinc. Energy tonics like Eleuterococcus, ginseng, beebread, green tea, coenzyme Q10 may boost your energy levels.

Coenzyme Q10

We have mentioned that in people over 25 years of age, the body’s natural production of the energy supplier, coenzyme Q10, begins to decline. However, many foods can restore the deficiency of coenzyme Q10.

These are fatty fish (trout, herring, mackerel, sardines), vegetables (spinach, cauliflower, broccoli), fruits (oranges and strawberries), legumes (soybeans, lentils, peanuts), nuts, and seeds (sesame seeds).

Celery stems

Celery stems are the number one choice for those who suffer from chronic fatigue.

Celery stems contain natural sodium, which helps to regulate kidney function. It also improves appetite and sleep, increases sexual capacity, and even relieves pain.

Celery is used to reduce overweight, metabolic disorders, and gout.

It is recommended to drink the juice from fresh celery stems to strengthen the nervous system and improve digestion. You can make a plane juice from celery stems (it will taste bitter for the first few days), or use my recipe.

My fresh juice recipe with celery (for two persons) contains a bunch of celery stems, two lemons (peeled), and two apples.

Oats which worth a thousand votes!

Did you know that oats are one of those foods that increase the endurance of horses?

A complex carbohydrate, oatmeal has a high satiety ranking, as it soaks up water and delays stomach emptying. Oatmeal is fairly low in calories and a great source of fiber, particularly a soluble fiber called beta glucan.

Oatmeal with raisins is a great choice for quality energy, feeling satiety, and a good mood. After the oatmeal breakfast, you can exclaim with joy: “Happy stomach – happy me!”

Tea for digestion

An unbalanced diet often causes disorders. Pharmacists may recommend peppermint, cumin, wormwood, strawberry, chamomile, or thorn tea for indigestion.

SUMMARY: Fresh juice from celery stems may help to strengthen nervous system, improves appetite and digestion, and increases sexual capacity. Oatmeal gives quality energy, feeling satiety, and a good mood. Some herbal teas may improve digestion.

Caffeine, nicotine, and alcohol

Limiting caffeine, nicotine, and alcohol is important in the fight against chronic fatigue.

Alcohol, especially wine, beer, and alcoholic cocktails, are rich in empty calories due to their high sugar content..

Caffeine is a nervous system stimulant, and it may appear to boost energy and tone. Sadly to say, but in fact, it depletes the already low inner spares of energy.

According to Some falsely believe that cigarettes increase energy levels, while also inducing a sense of calm and well-being. However, these assumptions are myths, as smoking actually increases the chances of suffering from chronic fatigue and increased stress over time. After a short energy-boosting feeling, a smoker begins to feel jittery, agitated, and on edge. Further, energy and mood levels begin to decline.

For smokers, however, vaping (e-cigarettes) is not the solution as well. People may feel fatigued after using e-cigarettes because along with a vapor they inhale, they are constantly exposed to small doses of aggressive chemicals like formaldehyde, propylene glycol, acrolein, and toxic heavy metals like lead, and nickel (Source:

SUMMARY: Alcohol beverages contain high amounts of refined sugar and therefore negatively affect our mood and nervous system. Caffeine stimulates, but later depletes inner spares of energy. Smokers (including e-cigarettes smokers) may experience chronic fatigue too.

Bottom line

Studies have shown that relaxation exercises, yoga, meditation, dosed sports, and good humor help to achieve positive results in reducing chronic fatigue syndrome.

This article is based on the article written by Dr. Alisa Palatronis for the Lithuanian journal Health Window (Lithuanian: Sveikatos langas) in April 2013. The current version, March 2022, has been reviewed, updated and translated to English by the author.

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