12 Diet Hacks to Reduce Chronic Fatigue
Chronic fatigue is a far cry from “I need another cup of coffee” tiredness. It’s a debilitating condition that can impact your entire life.
To date, there haven’t been major studies on the effects of diet on chronic fatigue syndrome (CFS). However, Jose Montoya, MD, a professor of medicine and a specialist at Stanford's Chronic Fatigue clinic, asserted that diet does appear to affect chronic fatigue.
“CFS can potentially be impacted by the diet, but we know very little about what could specifically work for everyone,” said Montoya. “We know that for some, certain food items make their symptoms worse or better and that people should be paying attention to those.”
While more research still needs to be done, there are plenty of things you can do to help boost energy and ensure you’re eating a healthy, well-balanced diet. Here are 12 diet hacks to try.
1. Ditch inflammatory foods
Since inflammation appears to play a role in chronic fatigue, Montoya recommends trying an anti-inflammatory diet or adding anti-inflammatory foods like fish and olive oil. Try to limit inflammatory foods like sugar, fried foods, and processed meat.
2. Stay hydrated
While drinking more water isn’t a cure for chronic fatigue, it’s still important. Dehydration is known to make fatigue worse. Staying hydrated is important for improving or maintaining health.
3. Keep a food and symptom journal
A food journal is a great way to discover foods that improve or worsen your symptoms. It’s also helpful to have a record of how you felt day to day to share with your doctor. Track how you feel and what you ate each day to find any patterns. Since 35 to 90 percent of people with chronic fatigue experience symptoms that are associated with irritable bowel syndrome, it’s important to pay special attention to any stomach upset or distress.
4. Don’t cut it all out
It’s tempting to cut out everything you can in the face of a nebulous, unrelenting disease like chronic fatigue, but there’s no evidence that a highly restrictive diet improves symptoms. Talk to your doctor before eliminating any foods from your diet to prevent overtaxing your body and cutting out important nutrients. Only attempt an elimination diet if your doctor and dietitian think it’s right for you.
5. But do experiment with your diet
Some foods may make you feel better or worse. For instance, some of Montoya’s patients have noticed improvements after removing gluten or foods high in carbohydrates from their diets while others have seen no effects. Since there’s no standard diet for CFS, it might be worth experimenting with your diet to find what makes you feel the best.
It’s best to work with your dietitian or doctor to tailor a food plan to your particular needs. You can get started on your own by paying attention to how particular foods make you feel.
“With chronic fatigue, it’s important to listen to your body and see how you feel,” said Leah Groppo, RD, CDE at Stanford Health Care. This is especially important if you think certain foods might be aggravating your symptoms or if you’re planning to make any changes to your diet.
If you do want to try something new, Groppo recommends making small changes, like adding more vegetables to your dinner each night. Stick with it for a full month before deciding if the change improved your symptoms or not. You’ll also be more likely to stick with healthier habits in the long run if you introduce them slowly.
6. Limit your caffeine intake
Caffeine seems like a great way to improve your energy, but it comes with consequences. Caffeine can give you a false sense of energy and lead you to overdo it, according to Montoya. A little bit of caffeine may be fine for some people. Just be careful to not overexert yourself and make sure your intake doesn’t impact your sleep.
7. Try smaller, more frequent meals
Many people with chronic fatigue often feel too tired to eat or don’t feel hungry. If you’re losing weight or struggling to eat enough throughout the day, Groppo recommends trying smaller meals more frequently or adding small snacks between each meal. Eating more frequently may help keep your energy up. Smaller portions may be easier to tolerate as well.
8. Pay attention to sugar
Sugar can also increase your energy temporarily, but the crash afterward can compound your tiredness. Instead of reaching for foods with refined sugar, Groppo suggests eating naturally sweet foods with a bit of protein to help even out your blood sugar and energy levels. Berries with plain, unsweetened yogurt is a great option.
9. Go all in on veggies
Fill up on nonstarchy veggies. Try to include vegetables of all colors throughout the day to get their unique nutrients and benefits. Red vegetables, for instance, are full of phytonutrients that act as antioxidants and help reduce inflammation. Yellow veggies contain important vitamins and minerals like vitamins A, C, and B6.
10. Skip heavily processed foods
Heavily processed foods typically have fewer nutrients than their whole food counterparts. It’s important to load up on plants — like legumes, fruits, vegetables, and whole grains — to support your body’s needs.
Don’t know what to eat? Groppo recommends sticking with foods that are “as close to how Mother Nature made it as possible.” Choose popped corn instead of corn flakes or brown rice instead of pasta, for example.
11. Top it all off with healthy fats
A sprinkle of walnuts, a few slices of avocado, a couple of ounces of trout: It can be easy to add healthy fats like omega-3 fatty acids throughout the day. Healthy fats are important for brain and heart health, and they can also help reduce inflammation.
12. Meal plan and prep when you can
One of the best ways to ensure a nutritious diet is to meal plan and prep food ahead of time. On days that you have more energy, plan out what you will eat for the rest of the week and prep your basic ingredients or cook the meals all the way through. Your meals will be all ready to go. You won’t have to worry about what you’ll eat on a given day. Even better: Enlist someone to help you so you can get more done without exhausting yourself.
Bottom line
We’ve all been told over and over that what you eat affects how you feel. That’s no less true with chronic fatigue. While there aren’t any specific diets for chronic fatigue, a balanced, healthy diet can be a key part of your treatment plan. Just be sure you always talk to your doctor and dietitian before making substantial changes to your diet or adding any supplements.
The Adrenal Fatigue (AF) Diet
What is the adrenal fatigue diet?
The adrenal fatigue diet is a food-based approach to improving stress on the adrenal glands. Your adrenal glands are located in your kidneys and produce hormones that help regulate your body.
Adrenal fatigue occurs when your adrenal glands can’t function properly. The adrenal fatigue diet promotes:
- proper functionality of the adrenal glands
- healthy blood pressure
- increased healthy nutrients in the body
- improved stress levels
This diet is similar to most recommended balanced diets, which generally include:
- high-protein foods
- vegetables
- whole grains
The goal is to increase your energy levels naturally so you don’t burn stored nutrients.
The adrenal fatigue diet is still being tested for its effectiveness. This is partially because doctors are still researching adrenal fatigue. However, it has been proven that eating a healthier diet and adopting a healthier lifestyle can make you feel better physically and mentally.
What is adrenal fatigue?
Adrenal fatigue occurs as a result of chronic stress and adrenal insufficiency.
Your adrenal glands are responsible for producing cortisol. Cortisol is a hormone that helps regulate your blood pressure. When you’re stressed, your adrenal glands release this hormone. The cortisol responds to your immune system slowing down and your blood pressure changing.
When you experience chronic stress or anxiety, your adrenal glands might not be able to produce enough cortisol. This is called adrenal insufficiency, which can be medically diagnosed.
Adrenal fatigue isn’t recognized as a medical diagnosis yet. Only some doctors believe chronic stress and adrenal insufficiency cause adrenal fatigue.
Adrenal fatigue symptoms
Some common symptoms of adrenal fatigue are:
- nervousness
- chronic fatigue
- digestive issues
- body aches
- lightheadedness
- low blood pressure
- weight loss
Adrenal fatigue is also associated with adrenal insufficiency. Symptoms of adrenal insufficiency include:
- chronic fatigue
- loss of appetite
- stomach pain
- muscle weakness
- unexplained weight loss
In more severe cases of adrenal insufficiency, you may experience:
- depression
- nausea
- vomiting
- diarrhea
- low blood pressure
- hyperpigmentation
Foods to avoid
If you decide to pursue an adrenal-friendly diet, doctors recommend limiting foods and drinks high in refined and processed sugar and unhealthy fats, while also managing blood sugar.
Some foods to avoid include:
- white sugar
- white flour
- alcohol
- caffeine
- soda
- fried food
- processed food
- fast food
- artificial sweeteners
Timing of meals is important for blood sugar regulation and for supporting adrenal glands. It helps to eat breakfast and eat regularly throughout the day. Eating breakfast and lunch forces your body to burn necessary nutrients and reduces your energy levels. If you eat regular, balanced meals and add healthy snacks, you can maintain your energy and cortisol levels all day long.
Foods to eat
A well-balanced diet is the best way to keep your body healthy and to regulate your sugar levels. Doctors recommend balancing protein, healthy fats, and high-quality, nutrient-dense carbohydrates. Increase your vegetable intake to receive the necessary amount of vitamins and minerals. Also, include foods high in vitamin C, B vitamins (especially B-5 and B-6), and magnesium to help support healthy adrenal glands as well.
Some foods to eat on the adrenal fatigue diet include:
- lean meats
- fish
- eggs
- legumes
- nuts
- leafy greens and colorful vegetables
- whole grains
- dairy
- low-sugar fruits
- sea salt in moderation
- healthy fats such as olive oil, coconut oil, and grapeseed oil
It’s also important to remain hydrated throughout the day. Dehydration can influence your stress levels and force your adrenal glands to produce cortisol.
Outlook
The adrenal fatigue diet has been successful in increasing energy levels and regulating blood pressure because it promotes healthier eating habits and lifestyle changes.
While this diet doesn’t require any major dietary restrictions that could be detrimental to your health, you should talk with your doctor before changing your eating habits. If you begin to experience any adverse symptoms or if the diet has made your condition worse, visit your doctor immediately.
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