CFS or chronic fatigue syndrome
CFS (Chronic Fatigue Syndrome) is a chronic multi-system illness in which those affected suffer from long-lasting, paralysing exhaustion with no recognisable cause.
Symptoms of chronic fatigue syndrome
In contrast to burn-out, the symptoms not only affect physical and mental performance, but also manifest themselves in malfunctions of the immune, endocrine and nervous systems. The most common symptoms include
- Physical weakness
- Chronic fatigue
- Sleep disorders
- Tension, muscle and joint pain
- Increased susceptibility to infections
- Digestive disorders
- Poor concentration and memory
- Cardiovascular problems, often with dizziness
CFS is characterised by a pronounced increase in symptoms after minor physical or mental exertion.
Causes of chronic fatigue syndrome
The causes of CFS are still not fully understood, but bacterial and viral infections often play a role. However, operations or hormonal changes can also trigger the illness. What all these causes have in common is that they cause a dysfunction of the mitochondria. Mitochondria, the “power stations” of every cell, are responsible for energy production. If these cellular power stations no longer work sufficiently, typical symptoms such as tiredness, weakness, sleep disorders, susceptibility to infections, etc. occur.
Mitochondria require a large number of nutrients in order to fulfil their functions optimally. If an event such as an operation with anaesthesia, an infection or trauma is added to an existing deficiency of one or more nutrients, this nutrient deficiency increases dramatically and the function and also the number of mitochondria decreases. This dysfunction is the real cause of chronic fatigue syndrome.
Nutrients to help with CFS
But which nutrients are particularly important for improving the function and number of mitochondria?
- B vitamins:
The vitamin B complex is the most important of all micronutrients. The sum of all B vitamins is required for the metabolism of amino acids, carbohydrates and fatty acids, but also directly for the formation of ATP (= energy production) in the mitochondria. - AKG (alpha-ketoglutaric acid):
Alpha ketoglutaric acid is an important intermediate product in energy metabolism that the body produces itself. However, nutrients are consumed in the production of AKG and work has to be done to produce AKG. If alpha-ketoglutaric acid is added directly, it can flow into the energy metabolism immediately and without any preliminary work, comparable to a Christmas bonus, where you suddenly have more in your account without any extra work. - D-ribose:
D-ribose is a simple sugar that has a direct influence on energy production in the cells as a component of ATP (the “energy currency of the body”, so to speak). Studies have shown a positive effect on CFS and fibromyalgia patients in terms of energy, well-being, sleep, mental alertness and pain perception.</li - Combination of vitamin C and arginine:</strong
In a single-blind randomised controlled study, the effect of a combination of L-arginine and vitamin C on performance and long-term fatigue was tested in long COVID patients. There was a significant increase in physical performance and muscle strength as well as a significant improvement in long-term fatigue.</li
Tips for dealing with CFS
- Pacing and energy management: plan enough breaks and set realistic goals to avoid overexertion
- Relaxation: incorporate relaxation techniques into your everyday life to reduce stress
- Socialising: maintain contact with friends and family, but don’t overextend yourself
- Sleep hygiene: Ensure a dark environment and cool temperature in the bedroom
- Structure your daily routine: Schedule fixed times for meals, activities and breaks
- Therapies: Don’t be afraid to make use of doctors and psychologists for support
- Gentle endurance training: Moderate swimming, cycling or walking, in consultation with your doctor, can minimise fatigue
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