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.
Personally, I am over the top excited that we are on the cusp of turning the page on not only a new year but also on a new 10-year window of opportunities and possibilities!
You may be thinking, whoa…I am just embracing the fall season…yikes… it is tough to think about a new decade!
Yet it is this groundwork, this forward thought that you put in place TODAY that will propel you and lead you into greatness in 2020 and beyond. Designing a new decade rests in your ability to vision, in your willingness to be curious, in your awareness of where you are now and what you most want to curate. Essentially, curating what's next is about tapping into today with confidence, conviction, and decision. Leading YOU starts now. This is your new next. It is your choice.
Sometimes to get to that 'next', you need to take a step back to reflect. Please pardon my asking you to spend time in yesterday. Those who know me personally, know that I created and continue to grow my business based on enabling the present moment as a springboard for living your legacy. So, indulge me here! True, I am asking you to peek into the past, yet it is only in order for you to bring the essence of that past forward into this moment called NOW.
One of the best ways to tap into what's next is to clarify what drives you. To design a new decade, ask yourself this question about the past ten years:
What worked? What were my successes?
Make a list of your achievements big and small. Don't type them, but rather use ink and paper and sit with and savor them. Move your thoughts and your successes from your head, to your heart, to your pen, to the paper. Remember that on the flip side of goals not attained and New Year's resolutions abandoned, there was more than likely some traction and action that moved you forward, even if the end result was not what you expected. Once you have a full list of a decade's worth of personal and professional accomplishments, think about how this makes you feel. Do you remember celebrating all of them? My guess is no. So, celebrate them now. Give them new life by validating them. Circle the successes that resonate with you most right now. Where can you lean into those accomplishments as you power into the decade ahead?
Now comes a tougher question, one that I used myself in my own mid-life reinvention and a question I adore because in a moment's time it provides you with a quick reconnect to your unique inner voice.
If it were 10 years ago and nothing were standing in your way, no fear or excuses to contend with…what would you do?
Don't overthink it. The brilliance of this question is that it refocuses purpose. Whatever first came to mind when you answered this for yourself is at its core a powerful insight into defining and redefining the FUTURE decade. Bring your answer into the light of today and what small piece of it is actionable NOW? Where is this resonating and aligning with a 2019 version of yourself?
Then, based on your success list and your answer to the above question, what is your 2020 vision for your business and for the business of YOU?
Designing a new decade begins as a collection of 3,650 opportunities. 3,650 blank slates of new days ahead in which to pivot and propel yourself forward. Every single one of those days is a window into your legacy. An invitation to be, create, explore, and chip away at this thing we call life. One 24-hour segment at a time.
While you have a decade ahead to work on design improvements, you have the ability to begin manifesting this project of YOU Version 2020 right NOW. Based on exploring the exercises in this post, begin executing your vision. Ask questions. Be present. Let go of 2019 and the past 10 years so that you can embrace the next 10. Position acceptance and self-trust at the forefront of how you lead you. One choice at a time.
Don't get bogged down in the concept of the next 10 years. Instead position clarity and intention into each new day, starting today. Then chase every one of those intentions with an in-the-moment commitment and solution toward living a legendary life!