Now that spring is in full swing, complete with its allergy season and extra activities, I thought I would talk about something a little different yet still very near to my. life—managing chronic fatigue. While managing fatigue is still very much a journey in progress for me, I have some tips that could help benefit you this spring!

For me, chronic fatigue is a result of being diagnosed with Lyme disease 7 years ago. Since then, the toll of the infection and chronic symptoms to my body and nervous system has caused pretty significant physical and mental chronic fatigue that I continue to live with daily. While I am thankful to have seen improvements in different areas, chronic fatigue is somewhat of an unwanted companion throughout my days. Because of that, I am always exploring with different supplements, nutrients, therapies and exercises that can help restore more of my natural vitality.

I have learned SO much over the years regarding how the body functions and the role of the nervous system in overall health. This has given me many ideas and leads for different ways to address my body’s deepest needs at a cellular level to combat fatigue and malaise. So I thought I could share some practices, supplements, etc. that have been part of my daily fatigue-management routine these days.

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supplements

1.) Cellfood drops

These are great drops for overall cell hydration and oxygenation. They have been around for a long time and are universally recommended to boost overall vitality and daily functioning. I try to take these daily with purified water and notice a difference when I miss a day.

2.) electrolytes

I feel like it is never a bad idea to consume more electrolytes to help with hydration and balancing body mineral levels. Fortunately there are so many simple ways to get electrolytes on the go. Some of my favorites are hydration IV packets, V8, Pedialyte and these drops. I will link to some of these below!

3.) licorice root

Licorice root is a natural way to raise cortisol levels when they are flatlined—a natural alternative to hydrocortisone (as that can cause other side effects). I prefer these capsules but you can also find them in a tincture.

4.) Quercetin and Pollen drops

If you struggle with allergy-induced fatigue OR have histamine issues (like Mast Cell Activation Syndrome) that trigger a lot of fatigue, you might be a candidate for quercetin. Back in 2020, when my symptoms were extremely flared up due to an intense Lyme treatment and Mast Cell Activation Syndrome responding, I was unable to tolerate quercetin. What I used instead was ketotifen (made from a compounding pharmacy) and that helped stabilize some of the immune response from histamine and especially during seasonal allergies. By God’s amazing grace, I am now able to tolerate quercetin quite well and it is extremely effective at managing histamine and reducing reactions from seasonal allergies. I have even heard that it can be good for long-covid issues!

5.) beta-alanine powder

Every so often I like to experiment with different sports and energy drinks or powders to see if there are any improvements in my mental and or muscle fatigue. Most of the time I do not see much benefit, but beta-alanine powder is an exception. While a potent powder will cause some temporary (and annoying) itching and tingling, it really does help minimize my afternoon crashes. The most popular use is for those who engage in serious exercise and are hoping to maximize muscle growth and recovery, but those with chronic fatigue (in the truest sense) can understand how it might benefit in simply getting through daily tasks!

6.) beet powder

This is something I have only recently added to my list…and I love it! Beets are classified as a superfood for their many health benefits. But they also help oxygenate the body and brain. I have found beet powder to be both gentle and nourishing to my brain health and have allowed some brain fog to lift.

Devices

1.) Rebound trampoline

I talkled about this in my fall morning routine post, and feel it is worth repeating. I do think discernment is important depending on your level of functionality, but rebounding (aka—gently jumping on a mini trampoline) can be such a great way to wake up and drain a stagnant lymphatic system. Lymphatic drainage is hugely important for those with low energy levels, especially due to being overburdened with toxins, as it is essential for detoxing. However, anyone living in this modern world full of toxins and pollutants can benefit from a solid lymphatic detox regimen that is…also quite fun. The model I linked below is pretty special because it folds and has a handle and the design is modified for rebounding in particular, but the one I use is a simple model from Dick’s Sporting Goods.

2.) dry brush

Dry brushing is another simple, natural and inexpensive way to get your lymphatic system moving and stay on top of toxin elimination. I like to dry brush before showering or after I’ve been sedentary for a while. You can read more about the amazing health benefits of dry brushing here.

3.) Grounding mat

If you only were to try one of these “devices,” I would FOR SURE recommend a grounding mat. Seriously! This has probably been one of the top ways I have managed my chronic fatigue over time because of the way it calms my nervous system and helps recharge my body at a cellular level. I use a mat from earthing.com and think it works incredibly. You can read all about grounding and its benefits on their website and browse their diverse product collection.

habits

1.) pacing

Oh, the art of pacing. Just when I think I have it figured out, there is usually need for reassessment and adjustment. The first part of pacing is absolutely mental—and that is you need to accept upfront that you will need to take breaks throughout your day no matter what. With that comes less productivity and less on the to-do list. With that also comes missing out sometimes on other things going on. But the payoff? Sanity, refreshment and gradual healing. So, accept the cost upfront and figure out what pacing looks like for you based on your responsibilities and limits.

2.) 9-10 hours of quality sleep

My happy place is about 9.5 hours of sleep each night. The benefits of sleep are manifold and the cost of sleep deprivation or poor quality sleep is real. As someone who has struggled on and off with insomnia I have some tips that have helped me get better sleep. Those tips include melatonin, Sleepytime tea, magnesium sleep lotion and sufficient wind-down time.

3.) Afternoon naps

I know what you must be thinking, 9+ hours of sleep and you still need a nap? Most definitely. At least, on most days. A lot of times chronic fatigue is tied closely to poorly functioning adrenal glands which means a lack of daytime cortisol throughout the days…which means severe lack of energy. Our bodies tend to follow a pattern and cortisol levels natrually fluctuate throughout a day. For those of us with considerable chronic fatigue, there is usually a pattern or time of the day where we “crash” hardest. For me, it’s late morning and late afternoon. So I make sure to leave at least 30 minutes to an hour for each timeslot for napping or resting. I will usually not truly fall asleep for each, but get in a state of relaxation and snoozing that GREATLY helps recharge my body and mind. Sometimes I can get away with missing a nap, but there is almost always a cummulative stress that causes my symptoms to flare up if I do. So I embrace that time and usually listen to some relaxing music to help me recharge.

4.) sunlight

I talked about the power and benefits of sunlight on a recent post because it has become such a crucial part of my healing regimen. Sunlight and Vitamin D are great natural assets to managing chronic fatigue and are absolutely worth taking advantage of.

5.) protein

When it comes to diet and chronic fatigue, I admit I am NOT the most disciplined or knowledgable out there. I would say I try to eat gluten and dairy free about 75 percent of the time and overall try to cut back on refined sugar and heavily processed foods. However, what I have found works best for me is maintaining a diet heavy in protein. I like to consume lots of peanut butter, chicken, beans and even red meat on a consistent basis. For me, when I go through a day without any meat in a meal I feel MUCH more fatigued and hungry. I also am a huge fan of quality protein bars and my favorite go-to’s are THINK protein bars in either keto or regular.

Final points

When it comes to managing chronic fatigue, it is very much an ongoing learning process and journey. While I have found some staples that have made a noticable impact, I still have a long way to go to get to the energy levels I once had and desire again. My list may change in a few months but for now these above staples are keeping me afloat.

If you personally struggle with low energy or clinical chronic fatigue from an illness, I would LOVE to hear your thoughts on this list and if there is anything else you can share with me that has helped you!