Could what you are eating be hampering your CFS Recovery?

When you have CFS you are desperate for more energy, so you may find yourself craving high energy foods like bread, energy bars, chocolate bars, basically something to give you a bit more energy to keep you going.

You are likely to have heard the phrase “you are what you eat”. I am sorry to say that this can be so true for CFS sufferers, as eating the wrong foods can make your CFS symptoms worse and prevent you from making the recovery you so desperately want.

In this blog, I am going to show you how you can make 6 easy changes that can help you to gradually stop eating some foods that could be making your CFS symptoms worse and replace them with food that will nourish you and may help to reduce both the inflammation in your body and the distressing CFS symptoms.

I am not going to be telling you that you can never have some foods again, the trick is reducing these gradually from your diet and introducing and replacing them with some tasty alternatives.

The foods that could help you on your recovery journey

Replace sugary treats with fresh fruit and vegetables.

Fruit and vegetables contain fibre, vitamins, minerals and phyto nutrients that support your body’s immune and energy production systems plus natural sugars, which the body is better able to process.

Most fruit and vegetables are ‘alkaline’ to the body and can help to manage/reduce inflammation in the body.

Green vegetables such as broccoli, spinach, rocket, watercress and salad leaves contain numerous vitamins including vitamin C and magnesium, which are important if you are experiencing CFS. Research has shown that stress, often a feature in CFS, reduces the body’s stores of magnesium and can lead to deficiency.

Vitamin C is well known to support immune health which is often impaired in people with CFS.

2. Treat yourself to some real chocolate ….

… yes, I do mean chocolate! However, I mean dark chocolate with a cocoa content of more than 70% and not the milk chocolate, low in cocoa and high in sugar.

I guess this has come as an unexpected surprise to you!

Chocolate should always be eaten in moderation because dark chocolate also contains sugar, but high cocoa content chocolate has some great health benefits for CFS sufferers:

Chocolate can help us to feel happier, more relaxed and content. Whilst the texture and taste can help us to feel great, it is also due to a substance called theobromine.

It has also been shown to help us feel more energised and alert.

Chocolate has also been shown to improve brain health and cognitive function, great news for CFS sufferers who can experience frustrating brain fog and memory challenges.

A study showed that chocolate and cocoa improved the cognitive performance of both young and older people who were experiencing cognitive difficulties.

A word of caution:

Chocolate does contain caffeine, so if you are sensitive to caffeine or have difficulty sleeping, it’s worth being aware of and considering this before indulging. Chocolate can also trigger a migraine in some people.

3. Spice it up!

A great way to help to reduce the inflammation in your body which may be causing your brain fog and aches and pains is to spice up your food with culinary herbs and spices.

There’s been a lot of research into the anti-inflammatory benefits of spices like turmeric and ginger. They are really versatile spices that can be added to soups and stews and fresh ginger tea is a lovely digestive tonic if you suffer with digestive complaints like bloating and nausea.

Don’t forget your Mediterranean herbs, they can be very helpful indeed too. Mint can help with IBS symptoms and soothing stomach upsets and rosemary can help to ease sore throats and has been shown scientifically help with memory.

These can be added to cooked vegetables but also make lovely and refreshing herbal teas.

4. Drink more water and herbal tea

… and ditch the soft drinks and coffee!

I know this might not be what you want to hear, as I know that when you are running on empty, it can be so tempting to reach for a coffee for a caffeine or an energy drink to help you to keep going.

They may give you a temporary energy burst, but it isn’t sustained.

Why caffeine may not be the answer

Caffeine is a neurotransmitter, which has been shown in studies to heighten the feelings of stress, so if you are experiencing stress, you may find it beneficial to reduce your caffeine intake as it could be making things worse.

Water is good for you ….

Water may seem a bit on the boring side, but it plays such a vital role in our health because it is involved in so many of the body’s processes like transporting oxygen to our cells to support the energy process and removing waste from the body.

If we are dehydrated, our body will not be functioning at its optimum and can feel fatigued. Dehydration can also cause headaches and constipation.

How much water?

The prevalent view is that drinking 6 – 8 glasses per day provides optimum hydration, although it is recognised that everyone is different.

Herbal Teas – a delicious alternative

As a herbalist and naturopath I would say that wouldn’t I, but it’s with good reason! It not only helps with your fluid intake, herbs have lots of added benefits too.

There are loads of choice on the market now to choose from, so you can pick a blend that feels right for you.

You could go for a plain tea like chamomile, which has been shown to help with insomnia and soothe an upset stomach. A great tea for anyone experiencing CFS symptoms.

Don’t forget, a qualified herbalist, like me, can make up a bespoke blend to best suit your specific needs. The great thing is that I can provide a personalised herbal tea mix to support your wellbeing and alleviate your symptoms.

5. Boost your good bacteria in your gut

There’s been so much research on the bacteria in your gut and how important it is to supporting both the immune system and mental health.

The great news is that a diet high in natural food helps to support the good bacteria in your gut.

Apples are great for boosting the good bacteria like bifdobacteria in the gut. A great way to eat apples if you have sensitive digestion is to stew them with cinnamon. Cinnamon is a herb that may help with digestion and has been shown in studies to reduce inflammation. I think it is a tasty breakfast alternative to porridge.

6. Could food allergies be contributing to your symptoms?

There have been a number of studies that have identified a link between CFS and food intolerances and sensitivities, particularly intolerances to gluten, lactose, sugar, and alcohol.

An Australian research paper highlighted that whilst some studies have shown mixed results on dietary changes and nutritional supplements, anecdotal reports from patient studies has reported that the changes made have been beneficial. It also highlighted that, as already discussed in this blog, including dark chocolate and herbal teas in the diet may be beneficial in relieving some CFS symptoms.

If you suspect that food allergies and intolerances may be causing some of your symptoms, your GP may be able to arrange blood tests to test for coeliac disease etc.

You may choose to undertake an elimination and re-challenge diet, where you remove foods and then reintroduce them to see if they are causing a problem.

Swaps and alternatives are possible. Dairy milks could be replaced with nut, rice or oat milks. Wheat could be replaced with non-gluten grains like millet or buckwheat. There are healthy alternatives available.

It is always recommended that you undertake this with advice from a health care professional like a naturopath, your doctor or qualified nutritionist to help you and ensure that you don’t exclude foods without finding nutritious alternatives.

We’ve looked at the good stuff, what should you be avoiding?

I am sure this isn’t going to come as too much of a surprise to you, but the top 5 foods to avoid/reduce if you have CFS are:

1. Cakes, pastries, biscuits and sweets

2. White flour and rice

3. Refined breakfast cereals high in sugar

4. Dried fruit

5. Ready meals high in sugar and salt

The message here is to avoid foods that are high in sugar or convert quickly to sugar.

You may be asking – oh why!

I guess you may be thinking, oh why, a sweet treat gives me energy and cheers me up when I am struggling to get through the day. I get it.

When you are tired and feeling miserable, something sweet can give you an energy boost and help to cheer you up, however I am advising you of this for some very good reasons:

1. The energy high from eating these foods is soon replaced by an energy low.

2. They feed the unhelpful microbes in your gut, which can lead to tummy issues

3. They are also quite acidic to your body and can cause or aggravate inflammation in your body, making your CFS symptoms worse.

4. Refined grains and convenience foods are also low in vitamins and minerals that are essential for supporting your immune system and giving you that all important energy to get through the day.

I’m not saying you can never have these again, the trick is reducing these gradually from your diet and introducing and replacing them with some tasty alternatives we have already discussed.

Making some changes to what you eat doesn’t need to feel like you are pulling your hair out, it can be fun trying new and different foods.

Here’s the compromise, why not enjoy your favourite biscuit or cake as an occasional treat and something to look forward to rather than something to grab when you have an energy low?

Help is at hand

I know all this can seem quite overwhelming especially when you are quite frankly exhausted and struggling to think clearly.

This is why having the guidance and support from someone who has recovered from CFS and who knows how it feels can be so important in helping you on your recovery journey. Drawing on my extensive training and from my personal experience, I now help and support women like you to manage their own recovery back to being you again.

It is possible to recover from CFS by changing your diet, having personalised herbal medicine, taking targeted nutritional supplements plus being supported emotionally in an environment where you won’t feel judged, but nurtured and supported.

I help women like you to start their recovery journey in a safe space where you are treated with compassion and understanding. .

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A free resource to help you on your recovery journey

To help people just starting their CFS recovery journey, I have produced a FREE 10 page guide to ‘Reclaiming your natural energetic high without spending a fortune on costly supplements’.

Here I will guide you through 7 easy to do and lower cost ways you can kick start your recovery from CFS.

Download your guide to help you begin the process of feeling like YOU once again.

download your guide here

I’m ready to answer your questions and queries

I know CFS can feel quite overwhelming. The fatigue is debilitating and there’s so much information out there, it’s a struggle to process everything when you feel unwell.

I’ve been there, so I know that it can feel like a relief to talk to someone about your treatment who understands what you are going through.

Get in touch and we can talk about how I can help you with your first steps to recovery.

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This blog is intended for educational purposes only. If you are experiencing CFS symptoms you should always consult your GP to rule out any other underlying health conditions and seek their advice.

You should always consult your doctor or other healthcare professional before making any diet or lifestyle changes to ensure they are right for you.