World Chronic Fatigue Day 2025: Smart Ways to Beat Tiredness

Each year on May 12, people around the world observe a dedicated day to bring attention to Chronic Fatigue Syndrome (CFS). This observance aims to shed light on a medical condition that often remains hidden despite having a significant impact on many individuals’ lives. CFS is not merely about feeling tired occasionally - it’s a complex and long-term disorder that brings about deep exhaustion, reduced focus, ongoing muscle discomfort, and interrupted sleep patterns.

These symptoms can seriously disrupt normal routines and responsibilities, making it difficult for affected individuals to function effectively. The disorder tends to affect women more frequently than men, though the reasons for this gender difference are still being explored. Known in medical contexts as Myalgic Encephalomyelitis or ME/CFS, the condition is often misinterpreted or overlooked due to its vague and varied presentation. It lacks a specific diagnostic test and has no known cure, which means patients and doctors must concentrate on managing the condition and enhancing everyday functioning.

Dr. Sandhya Singh, who heads the Clinical Dietetics Department at Apollo Hospitals on Bannerghatta Road in Bengaluru, explains that fatigue can be triggered by several internal factors. She notes that issues such as hormonal shifts, deficiencies in iron, thyroid dysfunctions, and mental health challenges like anxiety or depression can all lead to chronic tiredness. Addressing these underlying problems through thoughtful dietary habits, adequate hydration, and changes in daily lifestyle can bring measurable improvements in energy levels and wellbeing.

For example, consuming a balanced mix of nutrients from colorful vegetables and fruits, whole grains, healthy fats such as those found in nuts and seeds, legumes, and lean protein sources like tofu or poultry can support better health. This dietary variety not only provides essential vitamins and minerals but also helps reduce inflammation, a key factor in fatigue-related conditions.

Fluctuating hormone levels during menstruation, pregnancy, or menopause are also common causes of fatigue among women. Dr. Singh emphasizes that the stress of juggling work and household responsibilities can further drain energy, and persistent tiredness that doesn't resolve with rest might be a sign of deeper concerns such as iron deficiency, chronic inflammation, or mental exhaustion. Since both physical and mental efforts can worsen CFS symptoms, maintaining a steady and supportive routine is critical for recovery.

Dr. Singh offers eight actionable strategies to help manage fatigue associated with CFS. One of the primary recommendations is to include anti-inflammatory foods in your meals. Eating a wide range of brightly colored produce, whole grains, beans, and good fats like olive oil or flaxseed can help calm the body’s inflammatory responses. At the same time, cutting out sugary snacks, fried items, and overly processed foods can prevent added strain on the body.

Another important practice is to maintain stable blood sugar levels throughout the day. Consuming smaller, more frequent meals filled with low-glycemic index options such as oats, lentils, and green leafy vegetables helps sustain energy and avoid sharp drops that can leave one feeling drained. These meals provide a steady release of glucose, which is essential for sustained energy and mental clarity.

Hydration is also vital. Drinking between eight to ten glasses of water every day ensures the body stays energized and all systems function efficiently. Including naturally hydrating foods like cucumbers, oranges, and watermelon can further support this goal, especially in hot climates or during physical activity.

To manage stress, Dr. Singh recommends eating foods rich in stress-fighting nutrients - such as vitamin C from citrus fruits, magnesium from dark leafy greens, B vitamins from whole grains, and omega-3 fatty acids from nuts or fatty fish. Stress-relief practices like yoga, breathing exercises, and short nature walks can complement these dietary efforts by calming the nervous system and improving mental outlook.

Good quality sleep is another foundation of fatigue management. Creating a consistent sleep schedule, avoiding digital screens before bedtime, and keeping the bedroom environment quiet and dark can significantly enhance restfulness. This is particularly important for individuals with ME/CFS, who often experience non-restorative sleep that leaves them feeling unrefreshed in the morning.

Light physical activity can also be helpful if done with care. Gentle movement, such as yoga stretches or short walks, can boost circulation and mood without overloading the body. It's important, however, to listen closely to one’s energy limits, as overexertion can cause setbacks in those with CFS.

When it comes to supplements, Dr. Singh advises speaking with a healthcare provider about which vitamins or minerals may be beneficial. Since nutrients like iron, B12, and magnesium are often linked to energy metabolism, correcting deficiencies with personalized supplements might improve fatigue in some patients.

Maintaining regular social contact is another valuable tool in fighting fatigue. Feeling isolated can increase emotional stress and make physical symptoms worse. By staying connected with loved ones - whether through in-person visits or virtual chats - individuals can build emotional strength, feel supported, and foster a sense of community that promotes healing.

All these recommendations work together to form a holistic approach to managing Chronic Fatigue Syndrome. While there is no one-size-fits-all cure, attention to diet, lifestyle, rest, emotional health, and medical guidance can help those affected regain control over their lives and reduce the burden of fatigue.

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Source: moneycontrol‍