As many as 2 percent of the population suffers from chronic fatigue syndrome, a disabling fatigue that affects one's cognition, musculoskeletal, system and sleep. While there is no test that can immediately diagnose one's chronic fatigue syndrome, the syndrome is generally the verdict after all other possible causes for fatigue have been ruled out.
I was diagnosed with chronic fatigue when I was younger and it is still something that I struggle with every day. However, now, using my health and nutrition knowledge to find what works for me, I have learned that if I am mindful about what I put into my body, I can live a productive, happy, and healthy life. Following my personal journey, I have made it my career to help others combat this condition.
My three worst experiences with chronic fatigue were when I was 11, 17 and 25— twice, after suffering from mononucleosis and bronchitis, two of the most common infections followed by chronic fatigue. The third was after an emergency appendectomy. Each time I went to see a different doctor, using both Western and Eastern medicine, to help me overcome my fatigue. Some doctors prescribed herbs and supplements. Ultimately, one doctor put me on an extremely strict diet based on theories from the book, “Green For Life" by Victoria Boutenko. As a result, I removed caffeine, alcohol, gluten and dairy from my diet, decreased my protein intake and greatly increased my fruit and vegetable intake. Initially, it was a huge struggle and my body felt worse as it was slowly adapting to these new habits. However, after the initial shock to my body, I began to have more energy than I've had in the last decade. I was finally able to do the things that I love again. This experience not only changed my health, but it also changed my life's journey— I stopped studying business/law and changed my career path to health and wellness, and nutrition.
Whether you have chronic fatigue syndrome or just want more energy in the day, there are some great nutrition tricks that can help boost your energy, mood and health. The things we put into our bodies make or break our energy levels. Providing the right fuels can give you a new lease on life, while eating the wrong foods can cause bloating and sluggishness. There are numerous things that affect the quality of our energy: what we eat, when we eat it, how much we eat, and how our digestive systems react etc.
So how does our body produce energy? The process happens in the mitochondria, or the energy factory of the cell. This is where the Krebs cycle occurs and turns food into cellular energy, or ATP. This process accounts for 75 percent of the total energy produced by cells. Specific nutrients, such as vitamin B's, L-carniture, magnesium, amino acids and CoQ10, are needed as co-factors in the Krebs cycle. It is important that we provide our bodies with these co-factors either directly through diet or by taking supplements. Other nutrients, such as vitamins A, C, and E, selenium, and essential fatty acids, also impact the production of energy by diminishing damage to the mitochondria and sustaining energy.
1. Take the Pressure Off
I am not a fan of the word detox, but I am a fan of knowing when it's time to be stricter about what you're putting into your body. Take the pressure off your body by cleaning up your blood and your immune system.
- Fruit and vegetables with every meal
- Abundance of good fats
- Diverse sources of proteins
- Natural sugars, honey, molasses, fruits
- Plenty of fluids (water, herbal teas etc.)
- High fat dairy (cheese, milk chocolate, and ice cream)
- Processed foods or “damaged fats" such as deep-fried, margarine, hydrogenated vegetables
- Artificial sweeteners
2. Strengthen Your Immune System
People with chronic fatigue are oftentimes mineral deficient; meaning, many of the nutrients needed to protect the mitochondria and boost the Krebs cycle are lacking.
Possible signs of mineral deficiency include fatigue, low blood sugar, cravings, muscle spasms and dizziness.
Add These Minerals
Magnesium is the most abundant mineral in the body and one of the most beneficial minerals for our immune systems. It can regulate gut bacteria, improve muscle and nerve function, help control inflammation, help reduce blood pressure, assist in fighting harmful toxins in the body, reduce anxiety and stress, improve sleep and most importantly, improve daily energy levels. Foods that are high in magnesium are:
- Cacao Powder
- Nuts (e.g. Almonds, Brazil Nuts, Cashews)
- Seeds (Sunflower, Flaxseeds, Pumpkin, Sesame etc.)
- Beans (Lentils and Beans)
- Whole Grains (Brown Rice, Oatmeal, Quinoa)
- Fish (e.g. Mackerel)
Selenium is a trace mineral that works with vitamin E to help prevent oxidative damage in the cells. It also works in conjunction with iodine to regulate metabolism. Foods that are high in selenium are:
- Brazil Nuts
- Fish (Yellowfin Tuna, Salmon, Halibut, cooked)
- Other Seafood (Oysters, Shrimp, Crabs & Sardines, canned)
- Lean Meats (Grass Fed Beef, Turkey, Chicken, Pork)
Boron is another trace mineral which is underutilized in optimizing our health. It assists with low concentration, poor memory, and weak muscles. It assists in building healthy bones and regulating cell health by increasing the body's ability to absorb calcium and magnesium. Foods that are high in boron are:
- Raisins, Prunes, Dates
- Nuts (Almonds, Cashews, Brazil Nuts, Hazelnuts)
- Dried Apricots
- Peanut Butter
- Beans (Red Kidney, Lentils, Chickpeas)
Chromium works with insulin to help transport glucose through the cell membrane into the cell when it is needed for energy. It also helps turn fats, carbohydrates and protein into energy. Foods that are high in chromium are:
- Brewer's Yeast
- Free Range Eggs
- Sweet Potato
- Grain Fed Beef
3. Boost Energy
Your cells are the foundation of your health. The foods you eat are also the foods your cells consume. By eating nutrient-dense foods, you provide your cells with the support they need to keep your entire body healthy. Start stocking your fridge with some of these amazingly nutritious foods known to support proper cellular health.
Brussels sprouts, cauliflower, broccoli, bok choy, collard greens, kale, red and green cabbage, chard, turnip greens, arugula, mustard greens, savoy cabbage, Chinese cabbage, rapini, watercress, radish, horseradish, turnip, rutabaga, wasabi and Oriental radish
Leafy Green Vegetables
Kale, collard greens, turnip greens, swiss chard, spinach, mustard greens, broccoli, rapini (broccoli rabe), red and green leaf and romaine lettuce, cabbage, bok choy and watercress.
Cooking tomatoes in olive oil is a great way to combine lycopene with omega-3 fatty acids.
Try purple potatoes, which contain anthocyanins, an important antioxidant for protecting cells, instead of white potatoes.
Organic berries, such as strawberries, are not only delicious but also high in antioxidants, such as anthocyanins, which are known to boost cellular health.
Studies have found that polyphenolin found in green tea is able to penetrate the body's cells and shield DNA potent free radicals.
Turmeric is a powerful antioxidant which has been used for centuries for its health benefits. It acts as an anti-inflammatory and supports the formation and maintenance of healthy cells.
If you are reading this, then it is quite likely that you are a business leader and mentor already, and the very fact that you are looking to improve your skills beyond your current capacity means you are already ahead of the game.
In corporate sectors all around, a general trend has been observed which point towards the conclusion that talented women employees do thrive better under female mentorship. What this means is that women at the forefront of corporate leadership today must continue to improve in their ability to both lead and mentor the leaders of tomorrow. This is facilitated by the easy availability of ILM Level 7 Executive Coaching courses and training nowadays, which we are going to discuss in detail next.
Improving as a Mentor: Where Do You Start?
Given that improving on leadership and mentorship skills only concerns those that are already leading businesses and tutoring fresh talent under them, the very first requirement here concerns completing advanced ILM Level 7 Coaching programs.
However, in order to also include a more comprehensive educational curriculum and training to hone your mentorship skills to a point, it would be a good idea to go with a BCF Group program, which will help you to get that widely respected and vastly useful ILM Level 7 Certificate in Executive Coaching and Mentoring.
The BCF Group is one of the UK's most highly rated Institute of Leadership & Management (ILM) Approved Centres for ILM Level 7 Executive Coaching Courses. To know more about what exactly to expect during and after completing your ILM Level 7 Qualifications in Executive Coaching and Mentoring from the centre, head over to the official site.
In the meantime, some of the advantages of their ILM Level 7 Coaching curriculums can be highlighted as follows:
- Advanced understanding of high-level coaching and mentoring theories
- Critical evaluation of one's own leadership mentoring and executive coaching practices
- Knowing how to relate someone's personality and nature of business to her own mentoring practices
- Personal growth: Effective learning and mentoring fellow coaches
Once you have the ILM Level 7 Coaching Certificate, you are finally ready to take on advanced responsibilities as a business leader and significantly improve on your ability to mentor the fresh, female executives and leaders that rely on you for guidance.
Without the necessary advanced education and training, progress would not be possible after a point, but once you do end up completing your certifications, it is time to build on that that knowledge and training by adding your own unique touches towards developing a mentoring procedure for your clients/executives.
Understanding the 3 Different Aspects of Mentorship which Hold the Most Value to Corporate Women
There are various different aspects of business coaching, but most women usually need more assistance and guidance in some particular areas over others. If you have a certificate in executive coaching and mentoring, you most likely possess the ability to cover at least two of them for your clients.
After going through the opinion of numerous business mentors who have had a great deal of experience in working with talented women across multiple fields, the primary mentoring needs of corporate women in particular seem to be divided into three broad categories:
- Advisory mentorship
- Strategic mentorship
- Operational mentorship
Advisory Mentorship: Feedback
Most women working in a corporate environment agree that their managers are not as straightforward or guiding with their feedback to the female executives as they are usually with the male executives. The feedback is, of course, extremely important for growth, and in its absence, improvement and employee evolution is often stunted - even in those with potential.
The advisory role of the mentor is meant to fill this damaging gap by providing her with valuable feedback which she can then use to further her own progress. It is important for everyone, regardless of gender, to get a clear idea regarding what their weaknesses are that they need to work on, as well as getting feedback on their strengths, so that they know exactly what to rely on in times of urgency. The advisory role played by a coach and mentor involves doing both and much more.
Strategic Mentorship: Exposure
Exposure is another part of the industry where women employees and even female business owners are lagging behind, since managers, partners and other decision makers often end up highlighting the best performing men over the equally talented (if not more so) women.
The job of the strategic mentor is to make sure that her clients are not overshadowed by anyone. They work towards bringing the spotlight to talented leaders and executives, so that they too can form valuable partnerships, get promotions, and find more suited roles for their talents. It is to be noted that experienced and well-connected business coaches who have been in the field for a while make the best strategic mentors for obvious reasons.
Operational Mentorship: Advice
Operational mentorship goes beyond just the generic advice, but involves an actual process and step by step solution to overcoming obstacles in a female executive's path to success, be it for an immediate project or a long-term goal.
Just as experienced coaches and mentors are ideal for strategic mentorship, women need more industry specific guidance when it comes to operational mentors. They need to be women who have actually worked in the specific field concerned, or finding practical solutions and forming strategies to overcome specific obstacles will prove difficult, even if the mentor has her best interests in mind.
When you are a highly qualified, experienced and successful female business coach, know that you are not only helping your clients reach success, but you are at the same time being seen as a role model for women working in the corporate sector. Every time you succeed in making another woman reach her goals, you are inspiring more women to follow in your footsteps, as well as showing them how to walk that road to success by mentoring them.