Chronic Fatigue Syndrome Day Activities

Chronic Fatigue Syndrome Day is celebrated on May 12 each year.

Chronic Fatigue Syndrome (CFS) is also known as systemic exertion intolerance disease (SEID) or myalgic encephalitis (ME). It is a condition which most commonly affects women aged around 40 years though it can also affect persons in other age groups.

Causes of Chronic Fatigue Syndrome

The cause of Chronic Fatigue Syndrome (CFS) which is also known as systemic exertion intolerance disease (SEID) or myalgic encephalitis (ME) is not known.

However the following factors are thought to contribute to its development:

1. Viral Infection
Long standing infection with viruses like the Epstein-Barr virus, human herpes virus 6, Ross River virus, rubella and cytomegalovirus are  thought to play a  role in the development of CFS. 


2. Immune System Dysfunction
Problems in the immune system such as  inappropriate production of inflammatory cytokines which results in excessive amounts of nitric oxide and peroxynitrite results in fatigue.


3.Hormone Imbalances
Studies have found that persons with CFS  have lower levels of the stress hormone cortisol which is produced by the adrenal glands. Problems with the thyroid gland which produce the thyroid hormones have also been linked with CFS. 


4. Bacterial Infections
Bacterial infections have also been linked to CFS  include those caused by Myocplasma pneumonia and Coxiella burnetii.


5. Stress
Stress and emotional trauma have also been linked to CFS.


6. Genes
Genes have also been linked to CFS since it is more common in some families.

Chronic Fatigue Syndrome Symptoms

Chronic fatigue syndrome symptoms include extreme fatigue which does not improve with rest and which is not caused by a medical condition like diabetes, hypothyroidism (underactive thyroid), anemia, anxiety or depression.

This extreme fatigue which can last for 24 hours after physical exertion, can also be associated with muscle pains, joint pains, headaches, insomnia and "foggy brain" (problems thinking, memory loss, inability to concentrate and confusion).


Other symptoms associated with CFS include feeling dizzy especially when moving from a lying or sitting position to a standing position, sorethroat and painful lymph nodes or glands in the neck or armpits.

Harvard also reports that many persons with CFS have a high heart rate and low blood pressure after standing.

Chronic Fatigue Syndrome Diagnosis

The diagnosis of Chronic Fatigue Syndrome is made if a person has extreme fatigue that interferes with their normal daily activities and that is not relieved by bed rest and that has lasted for at least 6 months.

In addition, the Doctor must first exclude all other causes of fatigue like diabetes, hypothyroidism (underactive thyroid), anemia, anxiety and depression.

The Doctor should also exclude other conditions with symptoms that are similar to those of CFS like mononucleosis, Lyme disease, multiple scelorosis and systemic lupus erythematosus. 

Chronic Fatigue Syndrome Treatment

According to the CDC there is no cure for chronic fatigue syndrome.

The treatment of CFS is therefore aimed at relieving the symptoms and it varies from patient to patient due to the different symptoms in each patient. Doctors therefore create different treatment plans to address the symptoms being experienced by each individual patient. These treatment plans include the following:

1. Medications
Medications used to treat Chronic Fatigue Syndrome include over-the-counter painkillers as well as  prescription strength analgesics. Antidepressants like amitriptyline and citalopram can also be prescribed for persons with significant muscle pain and sleep disturbances. Benzodiazepines like lorazepamand alprazopam are prescribed for anxiety. Non-Steroidal Anti-Inflammatory Drugs (NSAIDS) like ibuprofen and naproxen are prescribed for pain relief. Stimulants like methylphenidate are prescribed for fatigue and to improve concentration.


2. CBT therapy
CBT or cognitive behavioral therapy is used for CFS treatment and it is discussed below.


3. Sleep therapy
Sleep therapy is part of the lifestyle changes used for CFS treatment and it is discussed below.


4. Diet therapy
Diet therapy is part of the lifestyle changes used for CFS treatment and it is discussed below.

If you suffer from CFS or you just feel tired, Chronic Fatigue Syndrome Day is a good day to do engage in the following activities so that you can improve your symptoms.

Chronic Fatigue Syndrome Day Activities

There is no cure for chronic fatigue syndrome (CFS) and its treatment aims at relieving the symptoms. This can be achieved by using the following natural therapies:
1. Aromatherapy
2. Bible therapy
3. Cognitive restructuring therapy
4. Nutrition therapy
5. Relaxation therapy
6. Sleep adequately

Aromatherapy for Chronic Fatigue Syndrome Treatment

Aromatherapy oils that are used to treat chronic fatigue syndrome include clary sage essential oil, eucalyptus essential oil, lavender essential oil, lemon essential oil, peppermint essential oil, Roman chamomile essential oil and rosemary essential oil.

The following are some aromatherapy recipes that you can use to treat the symptoms of chronic fatigue syndrome:

Aromatherapy recipe for physical fatigue treatment

Eucalyptus essential oil 10 drops

Lemon essential oil 10 drops

Rosemary essential oil 15 drops

Mix these essential oils in a small dark bottle.

Add 12 drops of this essential oil mixture to a cup (250ml or 8oz) of sweet almond oil to create a body massage oil.

Apply this mixture on your body to relieve physical exhaustion.

Aromatherapy recipe for insomnia treatment

Lavender essential oil 15 drops

Roman chamomile essential oil 15 drops

Clary sage essential oil 10 drops

Mix these essential oils in a small dark bottle.

Add 3 drops of this essential oil mixture to a cotton ball and place it inside your pillow case.

Enter your bed, inhale the soothing oils and drift of to a restful sleep.

To learn more read Aromatherapy for Chronic Fatigue Syndrome

Bible Therapy for Chronic Fatigue Syndrome Treatment

Bible therapy for Chronic Fatigue Syndrome treatment includes:

Praying

The Bible offers prayer as the answer for suffering for it asks, “Is anyone of you suffering? Let him pray.” (James 5:13)

Therefore pray if you are suffering from chronic fatigue syndrome because it is the Lord Who heals all your diseases. (Psalm 103:3)

Studies have also confirmed this by showing that prayer can reduce the symptoms of some diseases so Pray without ceasing. (1 Thessalonians 5:17)

As you do so, ensure that you use Scriptures since the sword of the spirit is the word of God (Ephesians 6:17). 

Scriptures that you can use as prayers for chronic fatigue syndrome include:

Heavenly Father I ask You in the name of Jesus to heal me because my body is troubled by chronic fatigue syndrome. (Adapted Psalm 6:2)  

Heavenly Father I ask You in the name of Jesus to heal me and I shall be healed of chronic fatigue syndrome. (Adapted Jeremiah 17:14)

Heavenly Father I ask You in the name of Jesus to heal me because it is written that if I serve You, You will take away sickness from me. (Exodus 23:25)

Believing

When you pray, believe that God can heal you because we are told to Ask in faith, without doubting because the person who doubts is like a wave of the sea, driven and tossed by the wind. Let not that person suppose that they will receive anything from the Lord because they are double minded and unstable in all their ways. (James 1:5-7)

Having faith is also important because Jesus told many people who had been healed of their conditions that “Your faith has made you well.”

Therefore, since Faith is the substance of things hoped for and the evidence of things not seen (Hebrews 11:1), you have to feel the substance of the thing you are praying for in your heart and see it with your mind's eye when you are praying. 

So as you pray to be healed of chronic fatigue syndrome, feel yourself becoming energized and visualize yourself as strong and healthy.

To learn more, read Bible Therapy for Chronic Fatigue Syndrome Treatment

Cognitive Behavioral Therapy for Chronic Fatigue Syndrome Treatment

Cognitive behavioral therapy (CBT) is treatment that involves talking to help change the way a person thinks and behaves. 

CBT for CFS includes cognitive restructuring and behavioral therapy which is changing the thoughts and actions that contribute to the fatigue respectively. It therefore helps one accept their diagnosis, challenge feelings that hamper healing and adopt behaviors that can improve their symptoms

Cognitive Restructuring 

Cognitive restructuring is changing the wrong thoughts (cognitive distortions) that contribute to feeling fatigued.These wrong thoughts include:  

Shoulds and Should Nots

This wrong thinking pattern causes a person to hold themselves to a set of strict rules of what they must and must not do. Failure to keep those strict rules results in feeling guilty and frustrated.

For example, they can think, "I should walk for 30 minutes every day."

Questions to challenge the validity of the cognitive distortion:

Is this a case of ‘shoulds’ and ‘should nots’?

Am I holding myself and others to a set of strict rules of what I must and must not do?

What facts support my opinion?

Positive, rational thoughts to replace the cognitive distortion include:

I could walk every day. 

Mental Filter

This wrong thinking pattern causes a person to magnify the negatives while ignoring the positives.

For example, they can think, "I am a total failure because I sat down three times during my walk."

Question to challenge the validity of the cognitive distortion:

Is this a case of using a mental filter?

Am I magnifying the negatives while ignoring the positives?

What facts support my opinion?

Positive, rational thoughts to replace the cognitive distortion include:

Even though I sat down three times, I finished my 10 minute walk. 

Behavioral Modification

Behavioral modification is changing the actions that contribute to the excessive fatigue. This behavioral therapy can include:

Setting Weekly Activity Goals

Setting goals of the activities you will do each week helps you increase your level of activity since you have a target to work towards.

Therefore write down the activities you would like to accomplish each week and work to achieve them. Once you have achieved them, increase your goals. 

For example you can set an activity goal of exercising for 5 minutes each day and once you have achieved that goal, increase it to exercising for 10 minutes each day.

Setting Daily Activity Periods

Scheduling periods of activity and rest the day helps to maintain a balanced level or activity. Doing this also helps avoid boom or burst cycles which are short periods of relatively intense activity followed by long periods of rest. It also helps avoid long periods of rest during the day since this can lead to poor sleep at night.

Therefore divide the hours of each day into activity periods and resting periods. 

For example, you can decide to work for 45 minutes each hour and rest for the remaining 15 minutes.

To learn more read Cognitive Behavioral Therapy for Chronic Fatigue Syndrome Treatment

Stress Management Relaxation Techniques for Chronic Fatigue Syndrome Treatment

Psychological stress is one of the factors that is strongly linked to CFS. 

Regularly practicing relaxation techniques like the following can therefore help in its management:

Abdominal Breathing 

Abdominal breathing is one of the easiest ways to counter the body's stress response. It is also the simplest relaxation technique since all it involves is taking a deep breath through your nose, holding your breath for a few moments and then exhaling completely.

Therefore, sent a timer and take 5 abdominal breaths each hour you are awake to ensure you remain relaxed throughout Chronic Fatigue Syndrome Day and all the other days. 

Meditation

Meditation is another effective relaxation technique that has been shown to be beneficial for the treatment of chronic fatigue syndrome.

To meditate, loosen your clothing, lie down in a quiet place and focus your mind on healing Bible verses like the following:

I have been made well. (Adapted Matthew 9:21)

By His stripes I am healed. (Adapted Isaiah 53:5) 
He sent His word and healed me. (Adapted Psalm 107:20)

Graded Exercise Therapy for Chronic Fatigue Syndrome Treatment

Graded Exercise Therapy for Chronic Fatigue Syndrome involves an exercise program that helps a person increase the amount of time they can carry out a certain physical activity. These exercises should be carried out under the supervision of a trained physical therapist.

To begin your own exercise program at home, schedule at least five minutes each day to do stretching exercises and low impact aerobic exercises like swimming or walking. You can incorporate these activities into your normal day to day life for example by walking to the shops for 5 minutes each day.

As your energy levels improve, increase the minutes you spend doing the exercises until you are able to work out for 30 minutes four times a week.

Nutrition Therapy for Chronic Fatigue Syndrome Treatment

Diets that are said to be beneficial for managing chronic fatigue syndrome should be rich in fresh vegetables, whole grains, legumes, cold-water fish, nuts and seeds.

Persons with CFS should avoid refined foods, saturated fats, sugar, caffeine and alcohol.

Since studies have linked low levels of the B complex vitamins to chronic fatigue syndrome, persons with CFS should increase their intake of:
Vitamin B12 rich foods like chicken, eggs, fish, milk and cheese.
Vitamin B9 rich foods like dark green leafy vegetables, broccoli and oranges.
Vitamin B6 rich foods like bananas, beef, sweet potatoes and wild salmon.

Vitamin C is another important nutrient for a CFS diet and it can be obtained by eating oranges, tangerines,lemons and other citrus fruits as well as red bell peppers. 

Supplements for Chronic Fatigue Syndrome

According to the US National Library of Medicine National Institute of Health supplements that are beneficial for chronic fatigue syndrome include:

1. CoEnzyme Q10 (CoQ10)
CoEnzyme Q10 is a compound that is found in the mitochondria of the cells where it is used to produce ATP (adenosine triphosphate) which is the main form of energy for the cells. Studies suggest that it might relieve the symptoms of CFS since it has been proven to reduce fatigue because it helps the body produce more ATP. In one study participants who received received CoQ10 200mg once a day and NADH 20mg once a day reported reduced fatigue. Since it is an antioxidant, it can also help with muscle pain. One of the suggested doses is 100mg once a day for several months. 

2. Nicotinamide Adenosine Dinucleotide (NADH)
Studies suggest that this naturally occurring compound that is involved in energy production in the cells might relieve the symptoms of CFS since it has been proven to reduce fatigue. In one study participants who received received CoQ10 200mg once a day and NADH 20mg once a day reported reduced fatigue.  

3. B complex Vitamins
Since studies have linked low levels of the B complex vitamins to chronic fatigue syndrome, taking a Vitamin B Complex Supplement might be beneficial.

4. Omega 3 Fatty Acids
Studies have found that persons with CFS have lower ratios of omega 3 to omega 6 fatty acids. Omega 3 fatty acids are therefore beneficial because they also reduce inflammation and boost immunity.  

5. Vitamin C
Vitamin C is another important nutrient for a CFS diet and it can be obtained by taking a Vitamin C Supplement.

Herbal Therapy for Chronic Fatigue Syndrome

Herbs that may be beneficial for managing Chronic Fatigue Syndrome include the following:

1. Siberian Ginseng

Siberian Ginseng has been used for centuries in Asia to fight fatigue and increase energy levels. One study found that persons with mild fatigue CFS who took it daily reported reduced fatigue. 

2. Valerian

Valerian is beneficial for improving sleep and reducing fatigue. 600mgto 900mg can be taken at night.

3. Ginkgo

Ginkgo may be beneficial for CFS treatment because it improves brain blood flow and it may thus boost concentration. It can also help reduce the muscle pain of CFS since it is an antioxidant that protects the cells from free radical damage.

Please note that you should always consult your Doctor before you begin taking any herbs or supplements.

Sleep Hygiene for Chronic Fatigue Syndrome Treatment

Chronic fatigue syndrome is associated with sleep disturbances like difficulties falling asleep, difficulty staying asleep, restless legs sleep, waking up feeling unrefreshed, needing excessive amounts of sleep, sleeping during the day and being awake at night.

Chronic fatigue syndrome day is the perfect day to improve your sleep hygiene so that you can sleep promptly at night and wake up refreshed in the morning. 

To do this:
1. Dedicate your bedroom for only sleeping and making it conducive for sleeping by getting a comfortable bed, reducing noise levels, keeping it dark, maintaining it at your ideal temperature.

2. Restrict sleeping during the day and set specific times for going to sleep each night and waking up in the morning.  

3. Establish a relaxation routine to help you wind down before you sleep each evening. This can include turning off electronics, lighting aromatherapy candles, taking a warm bath and listening to calming Christian instrumental music.

4. Limiting the amount of caffeine you drink can also help you sleep better.

More Chronic Fatigue Syndrome Resources

Christian Encouragement for living with CFS

How to get food, transport, etc if you have CFS 

Chronic Fatigue Syndrome Newsletter