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Many doctors and specialists consider exercise as an important and

effective treatment for chronic fatigue syndrome. People with chronic

fatigue syndrome are trapped in a downward spiral. They suffer from extreme

exhaustion and muscle pains, thus the need to have as much rest as

possible. However, having too much rest leads to a sedentary lifestyle

which has several detrimental effects to the body. Decreased physical

activity leads to muscle wasting and loss of bone mass. But regular

exercise can help stop that downward trend and replace it with more

positive cycle.

Exercise has a number of benefits. Starting a regular exercise routine

leads to increased performance and strengthened muscles. This, in turn

results to a more optimistic outlook. Research has also revealed that

exercise helps combat anxiety and depression. This may be the result of a

combination of the release of endorphins (the body’s natural pain killers)

and the sense of fulfillment at being able to improve the body’s functions.

Exercise also helps strengthen the cardiovascular system.

Individuals with chronic fatigue syndrome should first consult their doctor

to determine if they are fit and ready to perform strenuous physical

activities such as exercise.  To embark on an exercise program without

ascertaining if the patient is ready for it can be very dangerous. A

patient should first get the approval of his/her doctor before attempting

any form of strenuous exercise.

They can then start with gentle exercise routines that will be slowly and

gradually increased in intensity and frequency. A physical therapist can

also be hired to develop an exercise program that is custom-fit for the

patient and his particular condition.

Some good exercise routines for people with chronic fatigue syndrome

include swimming, walking, aerobic exercises, rowing machine, and riding a

stationary bike. Activities that worsen fatigue and the other symptoms of

chronic fatigue syndrome should be avoided. These include weightlifting,

playing basketball, etc. Meanwhile, stretching and other relaxation

exercises such as yoga, tai chi, breathing exercises and more are helpful

in stimulating lymph flow and producing a sense of well-being in the

patient without overexertion.

For an exercise program to be effective, it should become a regular

activity. Ideally, a person should exercise daily. When starting an

exercise program, the duration and frequency can be as little as five

minutes per day or even less. Every week, the duration can be increased by

increments of several minutes. The patient can progress from five minutes

to a full hour or more of exercise per day within a few months.

The patient must exercise caution at all times to prevent overexertion,

which can lead to worsening of the symptoms of chronic fatigue. Overdoing

exercise when the patient isn’t feeling well can lead to an overall

performance decline. If the patient overexerts himself, this will

inevitably result to several days of muscle pain, which necessitates rest.

When this happens, the patient might relapse into that downward trend of

non-activity and sedentary lifestyle.

Recent studies have revealed that people with chronic fatigue syndrome have

a rather distorted perception of muscular activity.  They might not be able

to determine how much exercise they have already done or when it is time to

stop and rest.

If the goal of exercise is to regain muscle strength, it is very important

to get the advice and approval of a doctor or specialist before starting on

an exercise program.

Taking care of one’s health is the best thing that one can do to avoid all

the physical illnesses. It may be painful to some to do it but it is in

fact the simplest way if you don’t want to be affected with health

disturbances. One of the most common illnesses that people complain about

is the CFS, or chronic fatigue syndrome.

It is sometimes called post-viral fatigue, Epstein-Barr or myalgic

encephalomyelitis disease. At other times, this is referred to as the

chronic fatigue and immune dysfunction syndrome, or simply CFIDS. This CFS

illness is often considered yuppie flu, or hypochondriacal behavior.

Recently, health experts agreed that the illness is distinct and has

physical symptoms.

The most common symptom is an unexplained fatigue feeling, in which it can

not be easily relieved by some rest. Other physical symptoms are:

• Muscle or joint pains or weakness
• Unexplained headaches
• Bowel problems
• Poor concentration
• Confusion
• Forgetfulness
• Difficulty in sleeping
• Poor temperature control
• Arthritis
• Fibromyalgia

Some Causes

It was never understood what causes chronic fatigue syndrome. However,

there are conditions which believed to trigger chronic fatigue syndrome

such as toxins and virus infection. In some studies, the disease can be

related to physical inactivity, immune system problems, low blood pressure,

hypoglycemia, overwork, stress, hormonal imbalance, brucellosis, and

colitis. Regardless, chronic fatigue syndrome is not a simple health case

that can be ignored as it can provide major disturbance on the patient’s

quality of life.

Not Easy to Diagnose

It is often hard to detect if one is suffering with chronic fatigue

syndrome. In many cases, it would go for years before a patient is found to

have the illness. The reason is there are not any laboratory tests that can

confirm or diagnose such illness. The diagnosis can only be made if the

patient exhibits no other causes, including drugs’ side effects.

If the patient suffers four from the eight symptoms stated below, they can

be diagnosed with chronic fatigue illness.

• Short-term memory impairment or difficulty in concentration
• Tender lymph node
• Sore throat
• Multi-joint pains
• Muscle pains
• Headaches
• Un-refreshing sleep; and
• Fatigue that lasts more than a day.

If four, or more, of the above symptoms are suffered by the patient for six

consecutive months, they will be officially and medically diagnosed with

the syndrome. Otherwise, the condition will be most diagnosed as another

illness, the idiopathic chronic fatigue. Chronic fatigue syndrome may not

sound serious to others, but this can be frustrating illness to others as

the effects can be so much troublesome to most especially it entails daily

life style. What is worse about is it can affect people of all walks of

life, whether children or adult.

The problem with diagnosis is also the reason why there is no known exact

number of people suffering from the syndrome. Only an estimation of half

million Americans were suffering from chronic fatigue syndrome. Women are

found to suffer more than men, though the statistic is not clear whether

the illness affects more women due to a different condition and lifestyle

or if only that women report their condition more than men do.

Regardless of which, it is always advised that proper health care is

practiced all the time as it is one way to avoid CFS, or any illness, for

that matter.

Are you suffering from unexplained exhaustion that lasts for more than six

months and accompanied by several other symptoms such as sore throat,

muscle and joint aches, lack of energy, short-term memory loss and severe

headache? There’s a high chance you are afflicted with chronic fatigue

syndrome. Doctors have yet to discover the exact cause of chronic fatigue

syndrome or CFS, but it is widely believed that a number of factors help

trigger this debilitating disorder. Immune deficiency is on top of this

list.

The symptoms of chronic fatigue syndrome are also classic symptoms of viral

infections such as flu. And just as viral infections have no known cure

yet, there is also no known cure for CFS. However, there are many ways to

treat the symptoms of chronic fatigue syndrome and help alleviate the

discomfort and illnesses that the patient suffers from.

Since chronic fatigue syndrome is most likely caused by viral infections,

it is thus important to keep the immune system strong. Herbal remedies are

becoming more popular as more people discover the wondrous effects of

natural herbs in promoting health and fighting different types of viruses.

For combating chronic fatigue syndrome, the following herbal treatments are

recommended.

Ginkgo Biloba – This herb is known to improve circulation and brain

function. Taking ginkgo biloba can help with memory and cognitive

impairments that is one of the symptoms associated with chronic fatigue

syndrome.

Korean Ginseng – Long used in the orient to boost energy (and sometimes as

an aphrodisiac), Ginseng also strengthens the immune system and fight viral

infections. It also helps alleviate the harmful effects of stress. Just use

with caution, though, because this herb is quite powerful. If you have high

blood pressure or heart disease, do not use ginseng. Consult an herbalist

first if you are sensitive to the effects of caffeine and similar

stimulants.

Echinacea – This powerful herb prevents pathogens such as bacteria and

viruses from entering the body and causing several disorders. It basically

protects the cells from infections. Recommended dosage is to take about

fifteen to twenty drops in liquid form for thrice daily for two days. This

is approximately 300 – 325 mg taken thrice daily.

Astragalus – One of the most effective herbs to strengthen the immune

system, astragalus encourages the production of white blood cells that help

fight off and get rid of pathogens that have entered the body. Astragalus

is effective in treating flu and head colds but should not be administered

if the individual is also suffering from a fever. Recommened dosage of

Astragalus is 150-250 mg taken three to four times daily.

Licorice root –This herb is known primarily for its efficacy in relieving

cough and as an expectorant. But licorice is also effective in purging out

toxins from the body. Licorice root also supports the endocrine system.

However, it is not advisable to take this herb for more than seven days in

a row. If you have high blood pressure, do not take licorice root. If you

plan on using licorice for extended periods, make sure you also increase

your intake of foods rich in potassium.

Like all other medications, it is important to use proper dosage when using

these herbal remedies to achieve the best effects. It is also best to

consult a doctor and a herbalist to help you identify which herbs works

best and how much dosage you should take.

Chronic fatigue syndrome or CFS is a disorder characterized by extreme and

prolonged exhaustion combined with several other symptoms such as muscle

and joint pains, headache, sore throat and other flu-like symptoms. The

exact cause of chronic fatigue syndrome is yet to be discovered and it may

take years before the individual can recover from the ailment.

Sometimes, the CFS victims suffer recurring bouts with CFS through their

lifetime. Because the exact cause of CFS is yet to be determined, there is

no known cure for this illness yet.  Non-drug treatments and medications

are primarily to relieve the many symptoms of CFS.

One of the non-drug therapies put forward by doctors, as a treatment for

CFS, is exercise. However. Medical opinion is still divided on whether

exercise can actually help improve or worsen the symptoms of chronic

fatigue syndrome. Some doctors believe that mild exercise can be helpful in

overcoming CFS. Others warn against any form of aerobic activity that can

aggravate CFS.

Exercise can be a problem for people with chronic fatigue syndrome because

strenuous physical activity can worsen the symptoms of CFS such as muscle

pain, fatigue and tenderness of the joints. While exercise is important in

maintaining health and wellness, it can become dangerous for people with

chronic fatigue. But a recent study released by the British Medical Journal

has revealed that proper patient education on chronic fatigue syndrome

combined with a supervised exercise program can help improve the symptoms

of CFS.

Still, people with CFS typically find it difficult to perform basic

activities such as walking let alone do rigorous physical activities such

as aerobic exercise. During an onset of chronic fatigue, the patient may be

bedridden. They usually feel better after some time and may attempt to do

regular exercise. However there is danger that the symptoms of chronic

fatigue syndrome may relapse once the individual attempts aerobic activity.

Muscular activity causes lactic acid to be produced in the muscles. This

chemical by-product leads to fatigue. Research says that exercise can

worsen the effects of chronic fatigue syndrome because it sets off

production of excess lactic acid in the muscles. Recent studies reveal that

people with CFS actually produce twice the amount of lactic acid than

people without chronic fatigue syndrome. Researches believe that their

findings suggest a link between chronic fatigue syndrome and an error in

the body’s energy metabolism.

Researchers are also looking at a link between chronic fatigue and low

levels of potassium electrolytes. A deficiency in potassium supply usually

causes chronic fatigue. The bulk of the body’s potassium supply is in the

muscle tissue as well as the brain, blood and internal organs. Studies have

revealed that people with chronic fatigue syndrome have actually less total

body potassium compared to healthy people of the same weight and age.

On the other hand, a sedentary lifestyle can also cause a whole range of

health problems for people with CFS. These include loss of bone mass,

muscle wastage or atrophy, and increased vulnerability to obesity and

cardiovascular disease.  People with chronic fatigue syndrome should have a

gentle approach to physical activity.

There should only be minute increases in the frequency, intensity and

duration of the exercise program to prevent any detrimental effects to the

health and well-being of the chronic fatigue syndrome patient.

Chronic fatigue syndrome is a debilitating disorder that is characterized

by a condition of extreme exhaustion and fatigue that lasts for extended

periods of time – usually six months or more. Doctors have yet to uncover

what exactly causes this disorder but it is widely believed that a number

of factors trigger its onset. These factors include stress, viral

infections, hormone levels and lack of adequate sleep.

Poor diet and lack of exercise are also considered as factors that strongly

contribute to the development of chronic fatigue syndrome. Because there is

no known exact cause of CFS, doctors find it difficult to diagnose if a

patient is indeed suffering from CFS or if the symptoms are actually of

another ailment.

The NIAMS (National Institute of Arthritis and Musculoskeletal and Skin

Diseases) says that in order for a patient to be diagnosed with CFS, he

must be suffering from severe chronic fatigue for six months or beyond and

at the same time, should have four or more of the following symptoms:

impaired short term memory, prolonged feeling of extreme exhaustion, muscle

pains, swelling and tenderness of multiple joints and the lymph nodes,

recurring sore throat, severe headache and un-refreshing sleep.

Since the exact cause of chronic fatigue syndrome is yet to be determined,

there is no known cure for it at present. Treatments for CFS are meant to

relieve the symptoms and improve the patient’s bodily functions. Doctors

recommend a combination of medications and non-drug therapies. Dietary

restrictions and nutritional supplements are also used to help suppress the

symptoms of chronic fatigue syndrome. In addition to therapy, lifestyle

changes are also highly recommended.

Although it might seem contradictory, regular exercise is also a good way

to help treat chronic fatigue syndrome. However, doctors should carefully

supervise any physical activity that the patient does to avoid aggravating

the symptoms. Mild exercise for 10-15 minutes followed by 30 minutes of

rigorous physical activities such as tennis, swimming, brisk walking and

others. Such activities help make the heart stronger and healthier to

promote better circulation.

Aside from these, individuals afflicted with chronic fatigue syndrome can

also do stretching and other relaxation exercises to help manage stress. A

doctor should approve any exercise routine to avoid injury or worsening of

the CFS symptoms.

Many doctors also recommend herbal remedies because they are natural and

effective. There are a number of herbal medicines that CFS victims can

take. Echinacea root is known for its ability to boost the immune system.

Since viral infection is one of the factors that trigger chronic fatigue

syndrome, using Echinacea strengthens the immune system to fight of viruses

and eliminate their harmful effects.

Ginseng root, long used in the orient as a herb to restore vitality and

energy, can be taken in capsule or tablet form to help keep the body active

and strong. Licorice is primarily known for its ability to purge toxins

from the body and can help keep the immune system resistant to attacks by

viruses.

Aside from herbal medications, just living a healthy life and having a

balanced, healthy diet can help the individual overcome the symptoms of

chronic fatigue syndrome. Fruits and vegetables provide the body with the

important vitamins and minerals to keep the immune system strong.