Managing Parenthood and a Full-Time Job While Dealing with Chronic Fatigue/ME: Natural Medicine Tips
Parenthood and a full-time job are challenging enough on their own, but when you add the complexities of Chronic Fatigue Syndrome (CFS), also known as Myalgic Encephalomyelitis (ME), it can feel beyond overwhelming. The relentless fatigue, brain fog, physical pain, post-exertion malaise symptoms (PEMS) and post-orthostatic tachycardia syndrome (POTS) associated with CFS/ME require a multifaceted approach to thrive in both your personal and professional life. As always, holistic medicine looks at treating the person, not the symptoms; therefore there is no one-size-fits-all solution and a tailored approach needs to be in place in order to offer the best results. Nevertheless, there are general guidelines that can be followed in order to keep your energy levels even, improve cognition and reduce chronic pain so you can functionally honour your responsibilities without becoming exhausted
Natural Medicine Tips for Energy and Symptom Management
1. Nutritional regulation
Through appropriate nutrition and supplements alone you can improve your symptoms of a solid 25% (this number is based on my personal clinical experience). This is why and how dietary changes can make an impact:
Reduction in inflammation: Chronic inflammation and energy levels are proportionally inverse: the more inflamed is the body, the lower your energy levels. Simple. Reduction in inflammation can be achieved through the elimination of immune/digestive-disrupting foods such as seed oils, processed sugar, processed foods and drinks, processed meats and grains and antinutrients-rich foods (lectin/tannins/oxalates rich foods - see link); conversely, by incorporating organic, locally sourced meat and vegetables, small oily fish, raw dairy, organic berries in combination with supplementing fish oil and antioxidants can strongly reduce the blood inflammatory markers
Blood sugar regulation: Swings in insulin and blood sugar can aggravate brain fog, muscle pain and general feelings of heaviness. To prevent these fluctuations, my suggestion is to invest in a Continuous Glucose Monitor (CGM), a small device that can provide real information on how the food you eat can affect your blood sugars. Then, I suggest to my clients include to progressively move towards a high fat-low carbs diet (animal based, carnivore, paleo, keto etc.); if carbs are still on the menu, always prefer complex carbs from root vegetables (sweet potatoes, cassava, squash, carrots) or gluten-free grains (rice, millet, quinoa) after having ingested fibrous foods (green leafy vegetables, salads etc.) or proteins (meat, dairy, eggs, tofu) in order to slow down the absorption of glucose.
Micronutrient replenishment: This is a controversial topic, as often blood tests might not show minerals or vitamin (collectively called micronutrients) deficiencies and therefore doctors dismiss the necessity of supplementing with micronutrient-dense foods. The truth is that blood test do not show what’s present in cells and in the extracellular matrix, therefore there still might be a deficiency that’s not picked up by conventional tests (hair tests/bio-resonance tests can provide additional info). Functional foods rich in micronutrient include bee pollen, liver and organ meat, eggs, grass-fed organic beef, algae (chlorella/spirulina) while very useful supplements include sea moss, shilajit, moringa leaf and high quality multinutrients
Microbiome support: One of my favourite area of interest when it comes to CFS/ME, fibro and long COVID. You microbiome is your best friend: it protects your gut lining, promotes absorption of nutrient, regulates the immune system and is critical for brain and hormonal health. General tips to cultivate your “inner microbiome garden” include: switching to organic where possible (pesticides destroy microbes), have a daily dose of fermented food (yogurt, sauerkraut, kimchi, kefir), consume prebiotics rich foods (root vegetables are my favourites). In addition, an occasional 4-weeks course of probiotics (alive gut bacteria) can speed up the microbiome recovery process
2. Herbal Remedies for Fatigue Management
Endocrine tonics: Endocrine is a fancy word for hormone-related: the hormones that are especially important in CFS/ME include the one produced by the thyroid, adrenals and genitals. Thyroid hormones are responsible for metabolism and body temperature; herbal remedies that support thyroid include ashwagandha root and kelp. Adrenals activate your mind and body in order to boost alertness and face everyday stressors; there deserve special attention in CFS/ME: herbal remedies that tonify adrenals include Korean ginseng root, schisandra berries and Siberian ginseng. Finally, sex hormones include progesterone and oestrogens (for females) and testosterone (for males) and are also involved in energy regulation and libido and can be supported by shatavari root (oestrogens/progesterone) and he shou wu root (testosterone)
Brain and nervous system tonics: Herbs that support brain function fall under the categories of nootropics and nervines. These include rhodiola root (for cognition and mood), ginkgo leaves (to thin the blood and promote circulation to the brain), gotu kola leaves (to promote clarity of thought) and lion’s mane mushroom (to protect and restore nerve cells).
Digestive boosters: Common in CFS/ME is the inability to properly digest and absorb food, resulting in GI symptoms such as bloating, loose bowels and lethargy after meals. I find that supplementing with digestive enzymes before a large meal can support the breakdown of food in your stomach, reducing bloating and indigestion symptoms. In addition, helpful herbal remedies include bitter and aromatic herbs such as fennel seeds, gentian root, peppermint leaves, cardamon pods and ginger root. These are best taken after meals to promote gastric secretions and gut motility.
Sleep aids: CFS/ME sufferers often are often burdened by the curse of unrestful sleep. Why this happens has a multiplicity of reasons, but the inability to fall or maintain sleep often pays a crucial role. Beside the common supplements such as melatonin and magnesium, great herbal remedies that promote restful sleep include valerian root, hops strobiles, wild lettuce leaves, lavender flowers and passionflower leaves
3. Practical Tips for Balancing Parenthood and Work
Delegate and Share Responsibilities Don’t hesitate to ask for help from your partner, family members, or trusted friends. Sharing the load can reduce stress and free up time for rest and recovery.
Establish Routines Predictable routines help conserve energy by minimizing decision-making fatigue. Set schedules for meals, bedtime, and work tasks to create a sense of order. There’s plenty of apps that can facilitate the process
Journal: Journaling is a powerful tool to boost self-awareness, and can provide powerful insights on the factors that might be maintaining our symptoms
Create Restorative Moments Incorporate small breaks into your day for relaxation or quick meditation. Even five minutes of box-breathwork or yoga nidra can help reset your energy.
Lean on Community Resources Look for local parenting groups, support networks, or childcare options to help lighten your load.
Conclusion
Managing parenthood, a full-time job, and Chronic Fatigue Syndrome/ME is undeniably challenging; this article explored dietary and herbal solutions to optimise your energy levels, support your brain function, boost digestive function and support and promote sleep. Keep in mind that you are an unique individual, and these guidelines discussed are general; to achieve the best outcome in resolving your symptoms and regain energy, motivation and hope a personalised health coaching plan is your best choice. Through my Holistic Vitality Programme, I can support you through your recovery journey. Let’s make contact, drop me a message today!
