If you drink a lot of coffee, tea, or cola that contains caffeine, or take medications with caffeine, you will need to gradually wean yourself off these drinks, supplements, or medications. You may experience withdrawal symptoms if you suddenly eliminate caffeine entirely, so start slowly.
Plus, the stimulant can disrupt your sleep, which might worsen CFS symptoms — though it’s important to note that this hasn’t been studied in standardized trials. “It’s hard for people with CFS to have good sleep anyway,” Thayer says. “But when you consume caffeine, it definitely makes things worse.” If you love the flavor of coffee, stick to decaf or limit your daily intake to a cup of half-caf in the morning. The best way to see if you are sensitive or intolerant of a certain food is an elimination diet. Eliminate suspected foods and see if there is an improvement in your energy levels.
Most experts recommend about eight glasses per day, but you may need more if you exercise or live or work in a warm environment. If you’re well hydrated, your urine will be clear or pale yellow. We all know water quenches thirst, but did you know a lack of it could make you fatigued?
By the time you feel thirsty, you’re already dehydrated. Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar means you may not have enough fuel for energy, also causing fatigue.
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Shift work can wreak havoc on your body’s 24-hour internal clock, or circadian rhythm. When you work nights or rotate shifts, your body doesn’t know when to be awake and when to sleep, which causes fatigue. While any liquid will help hydrate you, water is the best option.
- I’ll admit, I generally blame my fatigue on sleep though admittedly, that probably only contributes to fatigue once or twice a week.
- There are many treatable causes, and fatigue can be a sign of something else that requires medical attention.
- Norden DM, Devine R, Bicer S, Jing R, Reiser PJ, Wold LE, Godbout JP, McCarthy DO. Fluoxetine prevents the development of depressive-like behavior in a mouse model of cancer related fatigue.
- Graves E, Ramsay E, McCarthy DO. Inhibitors of COX activity preserve muscle mass in mice bearing the Lewis lung carcinoma, but not the B16 melanoma.
- Bonetto A, Aydogdu T, Kunzevitzky N, Guttridge DC, Khuri S, Koniaris LG, Zimmers TA. STAT3 activation in skeletal muscle links muscle wasting and the acute phase response in cancer cachexia.
First, start drinking more water and fewer caffeinated beverages every day. This could be working out at the gym, or a gentler option such as meditation, yoga, listening to music, reading or spending time with friends. Don’t skip meals – going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day. Be careful with caffeine – anyone feeling tired should cut out caffeine.
When foods are fried in oil, they are typically heated to such a high temperature that harmful free radicals are produced in them, explains Chong. When these free radicals are ingested, she says, they can cause a lot of inflammation in the body, and trigger CFS symptoms. You might perk up when you first sip a cup of java, but you can also come crashing down once its effects wear off, says Thayer.
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If you must sleep during the day, try to make your sleeping area as dark, cool, and quiet as possible. If you must work at night, keep your workplace brightly lit. Try to work night shifts all in a row and avoid frequently rotating shifts. Stay away from caffeine, and stick to a regular sleep-wake schedule as much as possible on days off.
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If you reintroduce the foods and the fatigue returns, the food just may be the cause. Talk to your doctor about the best way to go high blood pressure about an elimination diet.