What you need to know about chronic fatigue syndrome

Chronic fatigue syndrome (CFS) most often affects young people aged 20 to 45. This age group is more susceptible to stress due to excessive workload: studying, work, household chores, and irregular schedules. Therefore, the development of CFS is most often associated with lifestyle.

But doctors have other hypotheses. One of them is viral. For example, some specialists suggest that the herpes virus can trigger the symptoms of chronic fatigue syndrome (CFS). Whatever the origin of this condition, changing daily habits is particularly important in treating CFS.

How to suspect the presence of a disease?

Pinpointing the exact moment we experience chronic fatigue syndrome is virtually impossible. Symptoms develop gradually, and we often attribute them to simple exhaustion. Triggers are typically monotonous activities, an infection, or prolonged periods of depression.

A previously productive person with high social activity suddenly notices the appearance of unpleasant symptoms, including:

1. Fatigue that does not go away even after sleep and rest.
2. Impaired memory and concentration;
3. Decreased performance;
4. Sleep disorders: difficulty falling asleep, frequent night awakenings, daytime sleepiness;
5. Irritability, anxiety, apathy, depression;
6. Muscle pain;
7. Frequent colds;
8. Increased temperature without other manifestations of acute respiratory viral infection;
9. Night sweats;
10. Enlarged lymph nodes not associated with any disease;
11. Headaches;
12. Weight loss.

If symptoms persist for a long time, it’s necessary to seek help from a specialist. Without proper treatment, irreversible consequences can occur. When the body is overworked, all systems suffer, especially the immune, nervous, and endocrine systems.

Who is at risk?

It is believed that the risk of getting sick is higher in people who:

• live or work in ecologically unfavorable conditions;
• they don’t get enough rest;
• are constantly exposed to stress and worries in the family or at work;
• have a hereditary predisposition;
• prefer spicy, salty, sweet foods (they do not eat properly);
• move a little;
• recently had general anesthesia or radiation exposure;
• addicted to gadgets and especially social networks.

How to get out of this state?

Unfortunately, no magic pill instantly alleviates the symptoms of chronic fatigue syndrome. To recover, you need to take a number of lifestyle measures. What should you do?

• Maintain a regular work-rest schedule. Take relaxing baths in the evenings, ventilate your room, and avoid strenuous activity. Avoid using gadgets two hours before bed. The blue light from screens disrupts the synthesis of melatonin (the sleep hormone), circadian rhythms, and sleep phases.
• Reduce your time spent using gadgets and social media. Try following this recommendation, and you’ll see how much more time you have for meaningful activities, connecting with loved ones, and relaxing. Your mood and sleep will improve, and your brain will become more active.
  On social media, people follow the lives of celebrities, bloggers—in fact, strangers whose lives are just a “picture.” However, people unconsciously begin to compare themselves unfavorably to these online figures. Dissatisfaction with your life increases, and anxiety increases. How to combat this:
  – Set a daily time limit on your phone.
  – Subscribe to the most useful content (for example, professional or educational) to ensure your time online is spent productively.
• Move more. Movement promotes the production of the “joy hormone” serotonin. You don’t have to become a champion in any particular sport. You can swim, dance, run, or even just walk, as long as the exercise is manageable and brings only positive emotions.

• Diversify your diet. To maintain a healthy psycho-emotional state, brain activity, and endurance, add sources of:
  – Omega-3 fatty acids (fatty fish, flaxseed oil, chia seeds, seafood, walnuts, Brussels sprouts);
  – lecithin (liver, soybeans, olive oil, caviar, fatty fish, sunflower oil, cottage cheese, green peas, lettuce);
  – B vitamins (egg yolk, meat, fish, dairy products, cereals, legumes, cabbage, bananas).
• Meditate and practice breathing exercises. This will help you focus on yourself and distract yourself from external stimuli. Breathing techniques improve circulation and metabolism.
• Activate your brain. Many exercises have been developed to improve memory and attention. Using them will help boost productivity. Try new flavors of food, learn vocabulary, look at pictures, memorize details, and listen to two different audiobooks at the same time.
• Psychotherapy. In severe cases, it’s worth consulting a doctor for treatment options. This may include cognitive behavioral therapy, group sessions, autogenic training, and other methods.
• Follow your doctor’s prescribed treatment regimen. In addition to general recommendations, be sure to adhere to the prescribed therapy. Your body may require additional support in the form of vitamins, nutritional supplements, and medications. Serotonin injections are often prescribed to relieve unpleasant symptoms. This medication will soon be available in tablet and patch form. However, self-medication is strictly prohibited—only a doctor can prescribe a treatment tailored to your specific condition.

Be mindful of yourself and make time to take care of your health.