Chronic Fatigue Syndrome (CFS) is quietly affecting the lives of modern people, and you might be one of the sufferers. According to He Hanyi, founder of Taiwan’s Integrative Functional Medicine Education Center and a registered dietitian, chronic fatigue is more common than many think. In a recent interview on the New Tang Dynasty program Her Health, He explained the causes of CFS and shared practical tips for improving the condition through diet, exercise, and mental well-being.
“Many of my patients come in feeling drained, but they have no idea they’re dealing with chronic fatigue,” He said.
Common symptoms of chronic fatigue
Clinically, CFS is identified through a range of symptoms, including:
- Low-grade fever
- Muscle weakness and persistent tiredness
- Dry, sore throat
- Tender lymph nodes
- Elevated body temperature in the afternoon
- Widespread pain, such as migraines or joint aches
- Sleep disturbances, like insomnia, vivid dreams, or excessive sleeping
- Emotional changes, such as difficulty handling stress, irritability, depression, and anxiety
Experts believe chronic fatigue may stem from hormonal imbalances, particularly disruptions in the hypothalamic-pituitary-adrenal (HPA) axis, which is sensitive to stress. It can also be linked to immune system dysfunction, autoimmune conditions, or nervous system imbalances.
Chronic fatigue might involve autonomic nervous system disorders, where some people cannot relax properly, staying overly stimulated at night, scrolling through their phones, or binge-watching shows to numb themselves.
He Hanyi noted that many young people today appear listless and lack energy, which could be related to CFS. These young individuals are not lazy; instead, their mental and physical stress has reached a critical point that their bodies cannot bear.
A study published in 2020 estimated the prevalence of CFS to be about 0.89 percent, with women being 1.5 to 2 times more likely to be affected than men. The prevalence varies depending on the definition of the disease. CFS severely impairs patients’ quality of life, more so than cancer or stroke. Statistics show that over a quarter of patients are confined to their homes or bedridden, more than half are unemployed, and less than one-fifth have full-time jobs.
How stress fuels chronic fatigue
Reflecting on her own experience with CFS, He shared how she struggled with sleep disorders and mental exhaustion from a young age.
“It wasn’t just conscious stress — it was an undercurrent of pressure that made it hard to fall asleep,” she recalled.
According to He, CFS often affects people who overthink and have difficulty setting mental boundaries. Optimistic individuals tend to focus on the present and separate their responsibilities from others. In contrast, those prone to CFS often worry about work, family, and the future, creating chronic mental strain.
External stressors also play a significant role:
- Parental expectations: In many Asian cultures, parents expect children to excel academically and professionally, often overlooking their need for rest.
- Workplace pressure: Employees are frequently pushed to go beyond their job descriptions, sacrificing personal well-being for company success.
- Lack of understanding: When people discuss their symptoms with family, they may be met with skepticism, with loved ones attributing the issues to overthinking, lack of sleep, or simply an overactive imagination.
Reclaiming energy through diet
He Hanyi suggested that to improve CFS symptoms, one must first recognize and acknowledge the problem to take proper care of oneself. Dietary adjustments can be a starting point, as CFS patients often have digestive issues.
Research shows that CFS patients have significantly slower upper gastrointestinal motility than average, feel bloated after eating little, and experience nighttime diarrhea, which exacerbates sleep disorders.
- Consume easily digestible foods: Since CFS patients have sensitive stomachs, He Hanyi recommends adopting traditional Chinese medicine dietary practices. Opt for warm, easily digestible foods, like rice-based meals. For breakfast, a rice ball is a better choice than bread or fried noodles, which can be harder to digest.
- Eat small, frequent meals: Eating heavy meals can worsen fatigue. “If you eat something hard to digest in the morning, you’ll feel sluggish all day,” He warned. She suggests eating small portions throughout the day, including breakfast, lunch, an afternoon snack, and dinner. Modern people often have dinner at 7 or 8 p.m., so having healthy snacks like fruit or nuts at 3 or 4 p.m. is advisable. Prepare snacks in advance to avoid sudden hunger leading to unhealthy choices.
- Avoid fasting: CFS patients should not fast, as their bodies are relatively weak. Prolonged fasting can further weaken the body, increase fatigue, and even lead to anxiety and depression.
- Stick to gentle exercise: While exercise is essential, intense workouts can be counterproductive for those with CFS. He suggests low-impact activities like yoga, stretching, or walking to promote relaxation without overexertion.
A holistic approach to recovery
According to He, chronic fatigue is a complex condition often intertwined with chronic pain and depression. The most effective treatment involves an integrative approach, including counseling, appropriate medication, and nutritional support.
Certain personality traits, such as overthinking or taking on others’ responsibilities, can also heighten vulnerability to CFS.
“When chronic fatigue sets in, it’s often a sign that you need to reassess your lifestyle and mindset,” He advised. “By making thoughtful changes, you can regain your energy and restore your health from the inside out.”
Translated article
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