Table of contents:
- Recognizing chronic fatigue
- Consume what the body needs when experiencing chronic fatigue
- 1. Balanced nutrition and vitamin B
- 2. Consume magnesium and potassium
- 3. Adequate the need for vitamin D
- 4. Improve nutritional intake
- 5. Start taking supplements if needed
Getting nutritional intake is the most important thing in the process of repairing damaged body cells when you are sick, including when you experience chronic fatigue (chronic fatigue syndrome). When you are 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 and brain cells. By eating the right foods, the body will recover on its own and can return to producing energy.
Recognizing chronic fatigue
Chronic fatigue is a complex disease and it can be difficult to find a medical condition that causes it. It is possible that this is triggered by a combination of physical and mental health problems such as the presence of certain illnesses and mental stress on a person. In general, fatigue will get worse along with activities that require energy or concentration, but rest is not very effective in dealing with this condition.
Besides feeling tired, here are some symptoms that a person with chronic fatigue may experience:
- Difficulty remembering and concentrating.
- Sore throat.
- There is swelling of the lymph glands in the neck or armpit.
- Muscle pain for no apparent reason.
- Pain in the joints without swelling.
- Headache.
- Still feeling tired after waking up from sleep.
- Fatigue that tends to last more than 24 hours after work or exercise.
Fatigue and the above symptoms can also trigger behavioral changes in someone who is experiencing chronic fatigue such as irritability, anxiety, and depression.
Consume what the body needs when experiencing chronic fatigue
Chronic fatigue will cause a person to experience limitations in activities including exercise. Therefore, we need food intake that can help restore energy availability and repair damage to the body with a number of calories that is in accordance with the level of activity. Here are some tips for overcoming chronic fatigue by improving consumption patterns:
1. Balanced nutrition and vitamin B
One of the causes of chronic fatigue is insufficient B vitamins from the daily diet. B vitamins are found in various types of food and have varying levels, which is why a balanced nutritional diet with a variety of foods helps meet the needs of B vitamins.
Not all B vitamins are the same, here are some types of B vitamins that are preferred for treating chronic fatigue:
- Vitamin B6: help overcome fatigue by helping strengthen immunity because chronic fatigue can be caused by an infection from the body. Vitamin B6 is found in green vegetables such as spinach, bananas, sweet potatoes, beef, tuna and salmon.
- Vitamin B12: necessary to produce components methyl for immune processes, metabolism, removal of toxins to nerve function. Lack of vitamin B12 can cause these processes to be disrupted and lead to degenerative diseases such as cancer, cardiovascular disease, and diabetes, which can lead to chronic fatigue. Vitamin B12 can be obtained from oily fish food, animal liver, eggs, and dairy products.
2. Consume 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 reduce pain. Magnesium is also needed to regulate blood sugar levels and blood pressure. Magnesium-rich food sources include spinach, pumpkin, almonds, avocados and bananas. While potassium functions to regulate electrolyte balance in the body.
Muscle cramps are a major sign of potassium deficiency. Get enough potassium by eating spinach, coconut water, bananas, apricots, and mushrooms.
3. Adequate the need for vitamin D
One study in 2015 found that individuals who experience chronic fatigue tend to have low serum vitamin D levels. Feeling weak and muscles feeling tired are signs when the body is starting to lack vitamin D and the worse impact is that the body cannot absorb minerals to maintain bone health. Vitamin D can be easily found in various foods that contain fat, such as eggs and oily fish and dairy products. The body can also produce vitamin D when sunlight hits the surface of the skin.
4. Improve nutritional intake
Generally, processed foods cannot meet the vitamins and minerals you need 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 food ingredients such as eggs, meat, or fresh fish. To maintain energy balance, meet the daily energy needs of more fiber and protein because it can last longer than simple carbohydrates from white rice and flour.
5. Start taking supplements if needed
Nutritional adequacy is strongly influenced by food intake. The types of food that are less varied and the amount is too little may not meet the nutritional needs needed by the body and this can be influenced by various things. Consult your doctor to take supplements when you experience symptoms of chronic fatigue, with the appropriate dosage can complement your nutritional needs. Supplements are also needed to restore immunity while you are undergoing treatment or are recovering.
