What to Do If You Have Chronic Fatigue Syndrome?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

When It’s More Than “Just Tired” – 8 Signs You Have Chronic Fatigue Syndrome (CFS)

If you’re sleeping all day and still not feeling rested, it might be chronic fatigue syndrome. Here are a few tell-tale signs of CFS and how to naturally ease symptoms.

If you feel just as tired when you wake up after sleeping a whole night, you could be dealing with chronic fatigue syndrome. Most people with CFS appear to be healthy, and because there is no single lab test to check for the disease, chronic fatigue syndrome took a long time to be recognized as a legitimate disorder.

This relatively new diagnosis involves a weakened immune system, brain fog and worsened symptoms while standing upright. Here’s what it means to have chronic fatigue syndrome, and what you need to know to get the right care from yourself and your health practitioners.

What Is Chronic Fatigue Syndrome?

Chronic fatigue syndrome, also known as CFS, is a condition where fatigue is experienced so relentlessly that it doesn’t go away with rest and has no other medical explanation.

Fatigue can come on gradually over time or it can suddenly get worse. Either way, the intense level of tiredness is often alarming, and warrants a trip to the doctor. This leads to a battery of tests from doctors that will most often come back as “normal,” leaving the fatigue problem unanswered.

It is estimated that between 836,000 and 2.5 million Americans have chronic fatigue syndrome, but that as many as 91 percent haven’t been diagnosed yet. It can affect anyone of any age, but is commonly seen in women in their 40s and 50s.

8 Symptoms of Chronic Fatigue Syndrome

Symptoms of CFS can differ among people with the condition, but there are eight recognized core symptoms.

Fatigue

In order for fatigue to be considered strong enough for a CFS diagnosis, it has to be present for a minimum of six months and severe enough that rest doesn’t improve it. Doctors also look for at least three or four other symptoms on this list.

Tiredness After Physical Activity

Post-exertional malaise, or PEM, happens when physical activity or mental stressors that one used to tolerate now worsen fatigue to a level of being unable to function.

Unrefreshing Sleep

With all of the fatigue and PEM, many people with CFS often sleep and sleep for many hours. Unfortunately, a key symptom of CFS is unrefreshing sleep, where even eight or more hours do not improve the physical and mental feelings of fatigue.

Cognitive Impairment

People with CFS are both physically and mentally tired. CFS slows the brain’s ability to process information and can result in memory problems, attention disorders, and brain fog.

Worsened Symptoms While Standing

Also known as orthostatic intolerance, symptoms of CFS worsen when someone is standing or sitting upright, versus reclining or lying down.

Headaches and Body Pain

While pain associated with CFS is less specific than fibromyalgia or rheumatoid arthritis, people with CFS tend to experience headaches or general body aches that can come and go frequently.

Frequent Illnesses

Those with CFS have weak immune systems, which result in more frequent, and sometimes more severe, illnesses.

Infection

Epstein-Barr is a virus frequently seen in people who have thyroid disease or disorders, and it’s been noted that it can also appear in people with CFS.

Other symptoms not necessary for diagnosis, but which might be found in people with CFS, are:

Insomnia

Sore throat

Swollen lymph nodes

Gastrointestinal problems

Sensitivity to food, drugs or chemicals

Causes of Chronic Fatigue Syndrome

Chronic fatigue syndrome isn’t caused by one single thing, but a collection of many factors that result in impaired energy levels. Main theories on CFS triggers include:

• Certain bacterial infections or viruses
• Psychological stressors or PTSD
• Weakened immunity from another condition
• Hormone imbalances
• Genetics
• Thyroid disorders

Is Your Thyroid to Blame?

Most doctors assess thyroid health with a single thyroid stimulating hormone (or TSH) lab test for patients complaining of fatigue. If this test comes back in the normal range, you’ll likely be told that your thyroid is healthy and sent on your way.

However, research shows that a thyroid issue referred to as “low T3 syndrome” is often tied to CFS. It is also associated with Hashimoto’s thyroiditis and chronic kidney disease. In low T3 syndrome, TSH appears normal and can cause doctors to ignore other thyroid lab tests.

How to Get a Proper Diagnosis?

How do you know if you have true CFS or just an underlying thyroid condition – or both?

If you meet all the diagnostic criteria for CFS, then you are dealing with a real case of chronic fatigue. But for most people, they want to know what caused it to start in the first place. This is when you should seek out a thyroid trigger.

Since low levels of the thyroid hormones T3 and T4 can be a contributing factor to debilitating fatigue, getting the right thyroid labs tests is a crucial first step.

Test Free T3 and Free T4 to assess how much thyroid hormone your body has available for use.

TSH is a meaningless test when it comes to ruling out thyroid-related issues with CFS because in most cases, TSH will appear normal, which is how a thyroid condition gets overlooked in the first place.

Ways to Live with CFS

Chronic fatigue syndrome can’t be cured, but it can go into remission. There are some natural ways to help alleviate the life-altering fatigue of CFS.

Limit Inflammatory Stimulants

Coffee and other stimulants won’t offset your fatigue with CFS and can instead increase inflammation within the body. Eliminate or strictly limit caffeine, sugar, and alcohol as much as possible.

Limit Sleep Time

Even though you may only want to sleep, sleeping 12 or more hours per day can worsen inflammation and contribute to other hormone imbalances. Skip naps and limit your sleep to 10 hours max per night.

Avoid Overexertion

Knowing your limits is vital for CFS, because pushing yourself will only intensify your fatigue. Don’t overdo any form of physical or mental exertion.

Try Acupuncture and Yoga

These holistic practices can be helpful in alleviating the pain associated with CFS. Work these into your regular routine for natural relief from pain, fatigue and other symptoms.

Watch this video – What to Do If You Have Chronic Fatigue Syndrome?

Bottom Line

Chronic fatigue syndrome is still a relatively “new” medical condition and is not yet fully understood. While there is no current cure, CFS can go into remission, and symptoms can be alleviated naturally.

If you have CFS, make sure you’re working with a physician who understands the latest research on this chronic disorder.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The Science-Proven Secrets to a Happy and Lasting Marriage

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Science Says That This Is Crucial to a Lasting Marriage

With all of the varieties of personalities and unique tastes in a partnership it seems that finding one secret to a lasting marriage may be an eluding chase.

Can anyone really know for sure what will guarantee a happy marriage? Life is dynamic, minds change, and after all, there is free will. However, a recent study is suggesting that there might be a reoccurring ingredient in the happiest of marriages.

Probably more important than information is experience. After all, it is experiences and what we learn from them that make the expert. I once heard a well-informed man say that a wise man is worth a thousand knowledgeable books.

That being said, if you are reading this in hopes to gain a bit of insight on the subject of marriage, then who better to get advice from other than an experienced and happily married couple?

What Experts Have to Say

While of course, the success of each marriage is going to be subjective to those individuals, science has done some research and inquired with 468 married individuals about their marriages.

The results indicated that above all else, a shared expression of gratitude and appreciation was the most significant quality of a happy and lasting marriage.

Couples expressed that gratitude serves as a buffer during arguments and lessens the likelihood of withdrawing from their partner.

The study from the University of Georgia discovered that the greater the expressions were, the less prone the couples were to the negative effects of poor communication, disagreement and conflict.

Couples expressed that gratitude serves as a buffer during arguments and lessens the likelihood of withdrawing from their partner. It appears that when it comes to communication, it is better to say something rather than nothing, and even better if words of appreciation are expressed.

Appreciate Everything, Expect Nothing

Expectation is the killer of appreciation. Results from the previously mentioned study also found that couples who engaged in demanding or critical communication led to withdrawal and avoidance. Expressions of gratitude, on the other hand, tend to interrupt demanding communication.

What we focus on grows – if we are focused on the good and the appreciated aspects of our partners and union, then we will find them to grow, and our expectations for more to lessen. From this place, it’s often much easier to communicate.

Cultivating an Attitude of Gratitude

So if gratitude is a key to a lasting marriage, how do we cultivate a grateful heart? While it’s all too easy to focus on what we lack, the real secret to developing gratitude is to get a handle on our ability to direct our focus.

 It’s quite simple but sometimes the simple doesn’t always imply easy – it takes practice. Here are a few ways to shift focus to gratitude mode:

1. Keep a Gratitude Journal

Establishing a daily journaling practice is something most great thinkers have done. It’s therapeutic on many levels, and something that has personally helped me in many ways.

A journaling practice in and of itself is meditative and cultivates awareness and a clear mind for clearer communication and presence with your partner. It also is wonderful for setting the pace of your day in a pleasant manner.

By focusing on what we admire, adore and appreciate in our lives, we feel more capable of giving. Often in a relationship quarrel, it’s a battle of two people trying to receive something.

However, when we are in our highest state, we are more concerned with giving to others and our loved ones. A gratitude journal can help remind us that we have plenty to give.

For best results, set aside 10 minutes on a daily basis to recollect some of your best moments and anything you can think of for which you are grateful.

Take it a step further and write a detailed list of the reasons you are grateful for your partner and why. Soon you will find a viable life theme of gratefulness.

2. Use Perspective

Often, we are not grateful until it becomes necessary; we’re broke, sick or hungry, and our only option to keep in good spirits is to be thankful.

It is easy to be grateful when things are going well. However, it’s helpful to recall the hard times, and set up an unambiguous contrast in your mind, to see how truly blessed we often are.

Think back to the arguments, financial struggles or stress you and your partner once experienced. If you’re here now, that means you survived it and probably grew. If you can do it once, you can do it again, so be thankful for those opportunities for growth.

3. Count Your Blessings

It’s difficult to stay grateful when we are constantly growing. Growth is an innate function of the human spirit. This can make it easy to forget about the good things we have in our lives, though.

In order to counteract this mindset, consider these questions on a daily basis (you may even work them you’re your newfound journaling practice):

“What have I received from my partner?”
“What have I given to my partner?”
“What troubles and difficulty have I caused my partner?”

Observe these answers as a loving, objective viewer. Do not criticize; rather, see them for what they are, learn what you must, then make a choice to grow in the direction of gratitude and giving.

More Tips for A Happy Marriage

Among the many components of a healthy and lasting marriage, there are a few other recurring qualities that show up. Often times, when long-married duos are asked for their tips to success, a few additional qualities show up:

1. Patience

When it comes to a marriage (or any relationship), the individual comes before the group. Patience is a virtue for those who practice.

Life, especially married life, provides plenty of opportunities to practice patience.

Giving space for your partner to calm down, teaching a child a skill, or taking the time to listen and understand your partner’s viewpoint are all prime conditions for cultivating this beautiful quality.

As we develop patience in ourselves, we are able to bring it into our relationships.

After all, we can only give what we have. Practice patience every chance you get, as learning to be patient at work will better equip us to be patient at home with our partners. It takes time to truly get to know someone, and the better we feel understood and understand our partners, the happier we will be.

2. Seeing

So often we view the world and our partners through our own personal lens. We all have our personal tastes and interests. There’s nothing wrong with that, it makes life dynamic and interesting – if we all had the same taste, there would be no variety in life.

However, we also need to know when to take our lens down and simply see our partner for who they are, as they are. It’s lovely to see your partner as a lover, a wife/husband, and a partner when it comes to marriage. It’s also wonderful to see them for their true selves – a creative and spiritual being with infinite potential.

When a marriage runs into rough patches, the highest solution is to bend – to become flexible. So often our lenses see life in a very rigid manner, and we cut ourselves off from seeing. Take your marital challenges as an opportunity to grow and expand your view of the world.

3. Ask

It’s often easier for us to assume things than it is to find out. We tend to assume what our partner is thinking and feeling.

Sometimes, we go so far as to assume we know how they want to be treated and what’s best for them. The truth is, everything in life is subjective and up to the individual. One of the best things we could ever do in a relationship, especially when in it for the long haul, is to ask questions.

It takes courage to ask questions and hear the truth. Instead of assuming that you know your partner, ask.

What are their best characteristics in their eyes? What makes them happy? What is their mission in life, their purpose? What do they want to produce in life? What do they intend to receive in a marriage? What do they intend to give? How do they want to be treated?

The happiest couples are the couples that know each other. They know how to love, how to care, and how to communicate. Asking questions and listening builds trust and reliability.

And if a marriage is a partnership, then reliability is a must. Nobody wants an unreliable partner. So discover what you do not know and inquire with your partner.

Watch this video – Secrets To A Happy Marriage | Michael McIntyre SHOWTIME | Universal Comedy

Want some more tips to a lasting marriage? Go and read – 100 Tips for a Happy Long Lived Marriage

Written by Nick Kowalski

Author Bio:

Nick Kowalski is a Transformational Coach, fitness model and unconditional lover. You can find more of his writing on his blog NicksFit. His mission is to inspire the transformation toward love consciousness. Follow him on Instagram for more living in love inspiration and transformational mindset motivation!

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

5 Dietary and Lifestyle Factors That May Help Depression

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The Inflammation-Depression Connection – Habits & How to Eat for Better Mental Health

Depression isn’t always a mental disorder on its own. Research reveals that the inflammation-depression connection is real, and increased inflammation truly has a big impact on our brain health.

Depression impacts more than 15 million adults every year. Treatments range from medicated antidepressants to counselling or therapy to doing nothing at all. While almost everyone can have short periods of feeling blue, major depressive episodes are classed as lasting two weeks or longer, with dysthymia (depression lasting for two years or longer) being a prolonged episode of a more serious nature.

Depression is somewhat common, but to the person suffering from it, it doesn’t feel common or normal at all. It can feel life-altering, debilitating, and never ending.

What Is Depression?

Depression (also clinically referred to as major depressive disorder) is a common and serious medical condition that has a profound impact on the way a person thinks, feels, and acts.

Depression includes feelings of sadness, loss of interest in activities that used to bring joy, and a lack of feeling altogether.

Depression can be life-altering in that it can reduce a person’s ability to function in daily life, in work, and in relationships, and it can also make it difficult to have the energy or motivation to work toward treating or reversing the condition.

Depression is treatable for most people, but since it can also be associated with other chronic conditions or diseases, it can sometimes be misdiagnosed or can be difficult to treat alongside other disorders.

For example, thyroid problems, hormone imbalances, and chronic pain conditions can be misdiagnosed as depression. Sometimes thyroid problems or hormone imbalances are misdiagnosed as depression.

Women are more likely to experience depression than men, and depression can first make its appearance anywhere from the late teens to early thirties.

Depression is distinctly different from periods of sadness, bereavement, or grief, although depression can follow after those periods of time. Self-esteem and self-kindness can often decline in people suffering from depression, and self-loathing can often become a frequent feeling.

While depression can affect anyone, there are several factors that can be indicators of a predisposition to or trigger for depression.

They can include:

• Genetics: Certain genetic mutations can affect how certain chemicals work in the brain, particularly serotonin and dopamine.  Depression has a tendency to run in families for this reason.

• Environmental factors: People exposed to poor treatment, poor work environments, or abuse can develop depression. Traumatic experiences can also trigger depressive episodes.

• Pregnancy: Postpartum depression can affect as many as 20 percent of women who give birth. In some cases, this can turn into a propensity for major depressive disorder even after postpartum depression has resolved.

Bottom line: Depression is a common mental disorder that can be disruptive and debilitating. Although depression is treatable, since it can be associated with other chronic conditions or diseases, it can sometimes be misdiagnosed or can be difficult to treat alongside other disorders.

How Are Depression and Inflammation Linked?

Recent research indicates that depression isn’t just a mood disorder, but is a condition that is linked with inflammation, specifically in the gut. Gram negative bacteria, or “bad” bacteria in the gut, can increase immune responses, leading to inflammation and a role in the development of clinical depression.

Leaky gut, or increased intestinal permeability, can allow these gram negative bacteria to enter the bloodstream and systemic circulation, perpetuating the ongoing inflammation-depression cycle.

Research continues to illustrate the importance of addressing gut health in depression and stress-related disorders.

Individuals with clinical depression have been shown to have specific biomarkers that are associated with inflammation versus people who are not depressed. This is true even for those who are otherwise physically healthy, and not just individuals who have pre-existing inflammatory conditions.

Depression is a highly chronic disorder that can have flare-ups or recurrences, much like other inflammatory disorders (like rheumatoid arthritis, multiple sclerosis, or autoimmune thyroid disease).

The more episodes that a patient has, the more prone they will be to continued and future episodes unless, of course, the inflammation is addressed at the root and multiple lifestyle, dietary, and potentially prescription methods are utilized.

Bottom line: Depression is closely tied to inflammation, and isn’t always a mental disorder on its own. Gut health is closely tied to mental health because a large portion of the enteric nervous system is located in the gut, perpetuating the inflammation-depression connection.

Inflammation, Leaky Gut, and Diet

Leaky gut syndrome is a condition where the small intestine’s tight junctions become loose. The tight junctions should serve as regulated gateways to prevent unauthorized particles from entering the bloodstream.

However, when they become damaged from exposure to food allergies, sensitivities, chemicals, or toxins, they start allowing dangerous particles to enter into systemic circulation. This can result in autoimmune attacks, increased inflammation, and new food allergies or sensitivity reactions.

Certain dietary factors can exacerbate leaky gut and, ultimately, the inflammation-depression connection. These can include:

• Gluten and grains
• Soy and legumes
• Dairy products
• Trans fats and vegetable oils
• Refined sugars
• Processed foods
• Alcohol
• Caffeine

Addressing leaky gut comes down to removing offending foods, toxins, and other lifestyle factors (like smoking) and supporting the body with foods and nutrients that will help the intestinal wall to heal.

Foods and nutrients that are beneficial for leaky gut include:

• Bone broth and the nutrients it contains (collagen, glycine, glutamine, glucosamine)
• Cruciferous vegetables
• Leafy greens
• Antioxidant fruits like berries
• Pastured proteins
• Wild-caught seafood
• Healthy fats like avocado and coconut oil

5 Dietary and Lifestyle Factors That May Help Depression

Beyond addressing leaky gut, there are several other lifestyle factors which can help reduce symptoms of depression.

Move Daily

Regular exercise can help to improve depression in many people. Not coincidentally, exercise also helps to reduce inflammation.

Yoga is extremely helpful for combating depression and inflammation, and a regular yoga practice – even at home and just for a few minutes a day – can be a positive step in the right direction.

Walking alone or in a group is also a good exercise that can address depression in a proactive way, and the distance or speed isn’t as important as the regularity.

Practice Healthy Sleep Habits

Healthy sleep habits, including enough sleep, can also dramatically improve inflammatory conditions and depression. While not everyone needs eight hours a night, it’s a good goal to start with.

Not getting enough sleep, even when every other lifestyle factor is on point, can have a damaging effect on overall inflammation levels. Sleep deprivation can directly increase inflammation levels.

Insomnia can be a side effect of inflammatory conditions, but even in the presence of sleep disruptions, it’s helpful to set a regular bedtime habit that can eventually help to train the brain to go to sleep at a consistent time each day.

Skip the Alcohol

It can be a natural instinct to turn to alcohol when needing to unwind, relax, or turn off a brain that is overworked and run down. But when depression is present, it’s also important to avoid alcohol, which has a depressive effect on the body.

Switch to Decaf

Caffeine, as a stimulant, can temporarily improve symptoms, but in the long-term, perpetuates a depressive cycle. Those suffering from depression can often feel tired and unmotivated, so getting some pep from a cup of coffee or other caffeine seems like a good solution. It may work in the very short-term, but overall, will perpetuate a cycle of inflammation and adrenal stress that will prolong or worsen depression.

Quit Sugar

Avoidance of sugar is also beneficial for a depression wellness plan since sugar increases the inflammatory response within the body, and can also wreak havoc on leaky gut and digestive issues.

It’s easy to avoid sugar when you reduce processed and refined foods from your diet, and choose instead whole foods, particularly healthy meats, fats, and vegetables.

Watch this video – Effect of Diet and Lifestyle Changes in Depression by Prof Michael Berk

Bottom line: With a proper diagnosis and an anti-inflammatory care plan from a qualified professional, the majority of people who suffer from depression will find relief and remission.

In some cases, admitting that depression is a problem is the biggest hurdle, but depression can impact anyone, and there is no shame in dealing with it.

In the same way that other inflammatory conditions can happen as a result of genetics or life situations outside of your control, so can depression, too. Seeking professional for inflammation-depression help can lessen the severity and provide relief.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook