Chronic Fatigue Syndrome: Dealing Day-to-Day

Chronic fatigue syndrome (CFS) can leave you feeling unmotivated and devoid of energy. However, there are several steps you can take in everyday life to combat your fatigue and regain your energy. These steps include:

1. Exercise regularly.

Many people can help combat fatigue with regular exercise, which can:

Improve mood
Increase energy
Improve endurance, strength and stamina
Increase appetite
Prepare them for the challenges of chronic conditions and their treatments

Regular participation in mild to moderate physical activity prevents deconditioning, improves the ability to cope and reduces the risk of other health problems, such as heart disease. People are generally advised to begin with short periods of low-intensity exercise, such as leisurely walking, and gradually increase the duration and intensity level of exercise over time when appropriate.

However, it is important to pace yourself, rest as needed and avoid overexertion and fatigue. This is especially true with CFS because excessive physical activity may worsen the condition. Steady, gradual exercise is typically recommended for people with CFS.

With CFS and many other chronic conditions, exercising is difficult. Speak with your doctor and other healthcare professionals to determine appropriate exercises for your condition.

Most experts recommend that people engage in some kind of activity on most or all days of the week. You are never too old to begin an exercise program. Studies have shown that it is possible to increase aerobic capacity and increase flexibility well into old age. However, it is important to emphasize that you should never start an exercise program without first consulting your doctor. Your doctor is not the only source of assistance you have, though. Other experts who can help design an appropriate exercise program include:

Physical therapist. This is an expert trained and licensed in ways to use exercise as one of the tools for treating a wide range of health conditions. Physical therapists can help choose the most appropriate exercises to address any particular condition you may have.
Occupational therapist. These therapists help teach you to perform daily tasks in ways that will not aggravate injuries or place extra stress on the joints.
Certified exercise therapist. Most commonly known as a personal trainer, these are experts trained in helping you to exercise safely and effectively. Most health clubs have personal trainers available to help club members design and execute an exercise program.

2. Balance activity with rest.

People who experience CFS are advised to prioritize their daily activities and use a schedule to conserve their energy. A doctor can help devise an activity and rest program that allows you to conserve the maximum amount of energy. You may reduce fatigue and improve your sleeping habits by:

Lying down only when ready for sleep
Limiting nap times during the day to allow sleeping at night
Increasing their activity level during the day
Eliminating distracting noises during sleep times
Eliminating foods before bedtime that could interfere with sleep

You should set realistic activity goals and, as needed, avoid overexertion by using equipment aids, such as a ramp instead of stairs or an electric cart at the supermarket. These aids can conserve energy, especially if the activities can cause pain or other problems in addition to fatigue.

You may also benefit from enlisting the help of others when errands and housework become too difficult. In addition, workers may choose to speak with their employer about modified responsibilities and flexible scheduling if need be. You may also benefit from maintaining an activity diary, which allows you to identify activities that are particularly taxing.

3. Get enough nutrition and water.

A general healthy eating plan can promote endurance in people with CFS. Experts recommend drinking enough water every day, such as a minimum of eight glasses, to remain sufficiently hydrated. It also helps to eat a balanced and nutritious diet with enough calories, complex carbohydrates (such as vegetables, fruits and whole grains), proteins, fats and vitamins to provide sustained energy sources and help the body meet its escalating energy demands.

You may choose to speak with a dietitian regarding ways to maximize nutritional intake. A daily multivitamin may be beneficial. The U.S. Centers for Disease Control and Prevention cautions against the many unproven dietary supplements and herbal products that have been touted as beneficial for relieving CFS. Some of these products, including comfrey and high-dose ginseng, may actually be harmful, the agency reports.

4. Reduce and manage stress.

People experiencing CFS can benefit from reducing their stress. This can be achieved by learning relaxation techniques, such as meditation and yoga. In addition, you should try to avoid stress when possible. This may involve certain restrictions at jobs or taking a vacation. Classes, support groups and other methods can also help people with CFS to reduce stress and insomnia, which can worsen their condition. Techniques such as biofeedback may help. Massage therapy or other types of manipulation therapy may offer relief.

5. Avoid activities that aggravate your medical condition.

People should determine which activities and exercises can be tolerated without worsening the symptoms of CFS. They should choose activities that help lessen their fatigue and improve their well being.

Fatigue that involves behavioral and psychological factors may generally be treated and prevented by modifying certain lifestyle factors such as activity level and exercise. For people whose medication may be contributing to their fatigue, certain treatment changes may be recommended. However, fatigue that is caused by a poorly understood medical condition such as CFS is more difficult to address, with treatments focusing on relief of symptoms and avoidance of factors that worsen them. Patients with CFS may benefit from using a symptom diary so they can identify, and avoid, factors that worsen their condition.