Chronic Fatigue Syndrome, Adrenal Fatigue, and Post-Viral Fatigue: Recovery Through Diet, Supplements, Herbs, and Natural Treatments
Chronic Fatigue Syndrome (CFS/ME), adrenal fatigue, and post-viral fatigue are debilitating conditions that leave individuals grappling with overwhelming exhaustion, cognitive difficulties, hopelessness and overall diminished quality of life. These conditions are not fully understood and often blood tests do not show any anomaly, leaving the person experiencing the symptoms frustrated and unsupported; in worst case scenario, medical professionals might even say to their patients that their illness is ‘all in their head’ and they have to ‘push through’.
I agree that there is an inseparable psychological component to these fatigue conditions that needs to be addressed; motivation, will to recovery, attitude, habits etc. play all crucial part in either growing out or sinking deeper into the symptoms that characterize these debilitating diagnosis. This is where counselling, coaching and psychotherapy can become very handy.
Yet, alongside psychological support, the biochemical and bio-energetic aspects of the human body have to be addressed through a holistic approach in order to maximise therapeutic outcomes. This is where diet, supplements and medicinal herbs can play a pivotal role in recovery.
Understanding the Conditions
Chronic Fatigue Syndrome (CFS): Also known as myalgic encephalomyelitis (ME), CFS is a chronic illness characterized by severe fatigue not alleviated by rest, along with symptoms like muscle pain, cognitive impairment, and sleep disturbances. While its exact cause remains elusive, potential triggers include viral infections, immune dysfunction, environmental toxic load, hormonal imbalances and psychological disruption.
Adrenal Fatigue: This controversial condition, often associated with prolonged stress, is thought to occur when the adrenal glands struggle to produce adequate amounts of hormones like cortisol, adrenaline and noradrenaline. Symptoms include fatigue, brain fog, irritability, and low energy levels. While not officially recognized in medical diagnostics, many individuals report benefits from targeted lifestyle and dietary changes.
Post-Viral Fatigue: Post-viral fatigue often follows viral infections like mononucleosis (EBV), influenza, or, more recently, COVID-19. Following the viral infection, the immune system can become over or underactive, leading in the worst cases to the development of autoimmune conditions and leaving individuals feeling depleted, with lingering symptoms mirroring those of CFS.
The Role of Diet in Recovery
Diet plays a foundational role in managing these fatigue-related conditions. Through nutrition and supplements alone you can improve energy production, reduce inflammation (and consequently fatigue and pain) and optimise focus and mental clarity. These are three simple dietary changes that could make a significant impact:
Clear inflammation
Ditch pro-inflammatory foods, gut membrane disruptors and toxin-rich (microplastics, heavy metals, antibiotics etc.) foods such as sugar, seed oils, processed grains, pulses and meats, baked goods and gluten, pasteurised cow’s dairy, non-organic pork, beef and poultry, lectins-rich foods (list available here). Anti-inflammatory supplements include turmeric +black pepper (1000g daily) , ginger and boswellia resin.
Include foods rich in antioxidants, such as organic berries, leafy greens, and cruciferous vegetables. These help repair the potential damage to the cells integrity. Powerful antioxidant supplements include plant flavonoid complexes, alpha-lipoic acid and glutathione-supporting complexes
Top up the healthy fats from sources like avocados, walnuts, macadamia nuts, hemp seeds, flax seeds and small fatty fish (sardines, mackerel). 1000g daily of cold-pressed fish oil can also be extremely helpful.
Stabilize Blood Sugar
Try a high fat, low carbs diet to improve your metabolic flexibility (the ability of the body to use both fat and carbs as fuel. consuming an equal amount of carbs and fats in your might lead to metabolic chaos, so it’s important to choose one or the other as a source of energy!)
Intermittent fasting (fating daily for 12-16h) can be useful to improve insulin sensitivity and blood sugar regulation. Supplementing with coconut oil (or MCT oil) and electrolytes (sodium, magnesium, potassium - or coconut water and lime juice) can support your body in producing good energy during the fasted states
When consuming carbohydrates, choose complex carbohydrates like quinoa, brown rice, and sweet potatoes and pair them with proteins or and fibre rich foods to slow down the rate a which sugar enters the bloodstream. Chromium, berberine and cinnamon consumed after a meal can improve insulin sensitivity and drop your blood sugar spikes reducing post-prandial lethargy
Nourish the microbiome
Go organic where possible. Pesticides, herbicides and antibiotics can negatively affect your gut microbiome. A great resource to consult to know which foods are more at risk at being contaminated is the clean 15 and dirty dozen
Probiotic foods: I am always big on recommending these, as they have been part of the human diet for millennia and nowadays often forgotten. These are foods that promote he colonisation of our microbiome by healthy bacteria and include sauerkraut, yogurt, kefir, kimchi, kombucha etc. Taking regularly probiotic capsules can also be a shortcut to improve your microbiome (I tend to suggest to choose a high strains number formulation)
Prebiotic foods: These include soluble fibres that are aren’t absorbed by the body but constitute a great food source for the gut microbiome, supporting its growth and health. These include vegetables from the lily family (garlic, onions, leek) and daisy family (artichoke, Jerusalem artichoke, dandelion root, burdock root) and seeds such as chia and flax. These can also be consumed as isolated powders.
Extra supplements involved in boosting energy production include:
Vitamin C, D and B complex
NMN and ribose
Magnesium
Vitamin D
Coenzyme Q10 (CoQ10)
5 herbs to support your recovery
Licorice root
Supports adrenal function by modulating cortisol levels. Also helpful at promoting a smooth digestive function, raising blood pressure, clearing viral debris from the body and supporting the hepatic (liver) functions. Can be taken as a tea, tincture or powder. Avoid if suffering with high blood pressure
Siberian ginseng root
Nourishes adrenals, supports the central nervous system and invigorates the immune system. It can boost stamina, physical performance and resilience against pathogens. Can be taken as a decoction (boiled), tincture, powder or tablets.
Ashwagandha root
A wonderful remedy that calms the nervous system, promotes adrenal and thyroid function and boosts libido. Ashwagandha can be used when fatigue is accompanied by anxiety, insomnia and restlesness. Can also be taken as a decoction, powder, tincture or tablets.
Gotu Kola
A nootropic adaptogen (brain boosting), Gotu Kola is phenomenal at clearing the mind, improving memory and cognition and reducing brain fog. I usually suggest to have it as a tea instead of conventional caffeinated drinks.
Cordyceps mushroom
The last remedy is not a herb, but a wonderful mushroom that supports the lungs, sex hormones, immunity and central nervous system. Cordyceps can help your blood in becoming more oxygenated, promote libido, fight off viral debris and make you feel generally stronger.
Final Thoughts
Recovery from CFS, adrenal fatigue, or post-viral fatigue requires patience and a personalized approach. What works for one person may not work for another, so it’s essential to work with a healthcare professional experienced in these conditions.
While fatigue-related conditions can feel insurmountable, recovery is achievable through a comprehensive and holistic approach. Through the combination of dietary adjustments, supplements and medicinal herbs alongside psychological and lifestyle support you can move towards a new you who’s energetic, vital, clear minded and resilient.
