Chronic fatigue syndrome is related to neuroendocrine disorder, abnormal autoimmune function, oxidative stress, heredity and unhealthy lifestyle. Today, let's talk about the daily health care and diet therapy of chronic fatigue syndrome.
(1) Dietary health care
Eat a light diet, do not eat greasy, heavy-flavored and cold food, quit smoking and drinking, live a regular life, and eat more foods rich in vitamins A, B, C and minerals. Especially foods rich in B group, iron, zinc and selenium, such as whole grains, beans and lean meat, are helpful to relieve fatigue symptoms and promote the recovery of the body. You can eat diet foods such as turtle, honey, pollen and donkey-hide gelatin properly to eliminate fatigue.
Diet:
1. Select high-quality protein including: fish and shrimp, sea cucumber, Monopterus albus, beef, chicken, beans and bean products. Eat marine fish at least twice a week; Often eat sweet almonds, walnuts, pine nuts, black sesame and other foods rich in protein, unsaturated fatty acids, lecithin and minerals.
2, a small number of meals, 4~6 meals a day, a reasonable mix of coarse and fine grains, such as yam, taro, pumpkin, sweet potato, corn and so on. Eat a small portion at a time to avoid overeating at one meal.
3. Eat about 1 kg of fresh vegetables and half a catty of fruit every day, and get enough vitamins, minerals and dietary fiber from appropriate grains, whole grains and nuts to keep the stool smooth every day. Proper consumption of dried beancurd can promote normal bacterial fermentation and gas production in the intestine and promote intestinal peristalsis.
4, often eat iron-rich animal liver, chicken liver, chicken gizzard, chicken blood, duck blood and other animal blood. Eating longan, red dates, cherries, black sesame seeds, sesame paste, black fungus, mushrooms and other foods properly will also help to supplement iron. At the same time, eat more foods rich in vitamin C, such as fresh dates, citrus fruits, strawberries, kiwis and so on. To promote the absorption of iron.
5. Eat more natural foods rich in vitamin A and carotene, such as animal liver, eggs, dairy products, yellow-green vegetables and fruits such as carrots, spinach, mangoes, apricots, papayas, etc. Eat more foods rich in B vitamins, such as coarse grains, yeast and beans.
6. Supplement foods rich in iodine, such as sea fish, kelp, seaweed and other seafood.
7. Supplement Lactobacillus acidophilus, such as drinking a bottle of yogurt or yogurt every day.
(2) Exercise and health care
The prevention and health care exercise of chronic fatigue syndrome is an aerobic exercise that mainly enhances the whole body endurance and cardiopulmonary function, such as walking, jogging, swimming, mountain climbing, Tai Ji Chuan, cycling and other outdoor sports, combined with the exercise methods in gymnasiums such as power bicycles, combined fitness equipment, aerobics and table tennis. What kind of exercise you choose should be decided according to your psychology, physiology and hobbies. On the premise of ensuring the effectiveness and safety of fitness exercise, it has both physical and mental pleasure and mental relaxation, and truly achieves the purpose of strengthening the body through exercise. Generally speaking, it is advisable to exercise for 30-45 minutes at a time and 3-4 times a week.
(3) Mental health care
Psychological factors are closely related to the occurrence of fatigue syndrome. Depression, depression or excessive excitement will have adverse effects on the body. Long-term mood swings and mental depression, fear or pessimism can cause abnormal regulation of the central nervous system, leading to low immune function. First of all, we should adjust our mentality and keep our mood comfortable and calm. Learn some ways to cope with stress, such as mindfulness meditation, clearing psychological barriers in time, venting and resolving exogenous mental stimuli in a short time. Secondly, we should pay attention to self-care, live a regular life and ensure adequate sleep. Combining work and rest, listening to music and watching TV after a hard day can completely relax and effectively prevent fatigue.
Traditional Chinese medicine classifies chronic fatigue as "physical deficiency", and holds that its occurrence is related to deficiency of qi and blood in viscera and imbalance of yin and yang caused by eating disorder, overwork and emotional disorder, and the key to its onset is deficiency of both spleen and kidney. Therefore, the principle of conditioning is to replenish qi and blood and balance yin and yang. In the process of conditioning, on the one hand, we need dialectical diet, on the other hand, dietotherapy needs perseverance. Choose different dietotherapy methods according to different syndromes;
(1) deficiency of both qi and blood:
Syndrome manifestations: fatigue, mental fatigue, laziness in talking, sweating when moving, palpitation and forgetfulness, dizziness, memory loss, inattention, insomnia and dreaminess, decreased diet, abdominal distension, loose stool, sallow complexion, or subcutaneous bleeding. Women can see less or more menstrual flow or light menstrual flow. Some patients also showed low fever, pale tongue and thin white fur. Conditioning principle: benefiting qi and nourishing blood.
Treatment prescription:
1, Shenqi (qí) chicken soup: codonopsis pilosula 30g, astragalus membranaceus 50g, chicken soup 1000g. Remove oil from chicken soup, boil, add Radix Codonopsis and Radix Astragali, and cook for 20 minutes 10, remove residues and take juice, each time 100 ml, several times a day.
2. Shengui Qizhu Chicken: Ginseng 10g, Angelica sinensis, Astragalus membranaceus and Atractylodes macrocephala 15g, hen 1, and appropriate seasoning. Cleaning the above components and wrapping with gauze; Wash the hen, put the medicine bag in the belly of the chicken, put it in a pot, add a proper amount of water, simmer until the chicken is cooked, take out the medicine bag and add seasoning. Cook it once or twice. 2 3 times a week.
(2) Deficiency of both qi and yin:
Syndrome manifestations: mental fatigue, dizziness, shortness of breath, laziness in speaking, spontaneous sweating, increased fatigue during exercise, hyperhidrosis, fever of hands and feet, vexation and fever of five senses, dry throat and thirst, dry cough with little phlegm, short and red urine and constipation.
Conditioning principle: benefiting qi and nourishing yin.
Treatment prescription:
1, American ginseng jujube lean meat porridge: American ginseng 10g, jujube 10g, rice 60g, lean pork 50g. Cleaning and chopping pork; Taomi; Jujube is pitted; Ginseng slices; First take rice to cook porridge, add American ginseng, jujube and pork when the water boils, cook the porridge with slow fire until it is cooked, season it with a little salt, and eat it for breakfast every morning.
2. Pseudostellaria heterophylla soup: tremella15g, Pseudostellaria heterophylla 25g, and proper amount of rock sugar. Soak tremella in clear water and wash it; Select Pseudostellaria heterophylla, grind it, put it in a pot, add a little tremella and crystal sugar, add water to stew until the familiar soup is thick, and eat tremella with soup once a day 1 time.
(3) Liver depression and qi stagnation type:
Syndrome manifestations: fatigue, chest tightness, sadness, want to cry, easy to get angry, chest pain or breast and abdomen pain. Women can see dysmenorrhea, irregular menstruation, or throat obstruction, unable to swallow, unable to vomit, red tongue, thin and white fur.
Conditioning principle: soothing liver and relieving depression, invigorating spleen and benefiting qi.
1, Zaoren Zhugan Decoction: Jujube 10g, Codonopsis pilosula and Angelica sinensis 5g each, Pig liver 10g, and appropriate seasoning. Wash pork liver, slice it, add onion, ginger, salt, starch and cooking wine and mix well for later use. First, all the medicines are selected and decocted in water to remove residues, then the juice is boiled, added into pig liver, and boiled until the liver slices are cooked, and then monosodium glutamate and salt are added for administration, once a day/kloc-0.
2. Shenqi Rabbit Soup: Codonopsis pilosula, Jujube, Yam and Lycium barbarum each 10g, clean rabbit meat 10g, and proper amount of seasoning. Wash all the medicinal materials; Wash and cut the rabbit meat into pieces, put it into the pot with all the medicinal materials, and add a proper amount of clear soup. After the rabbit meat is cooked, add seasoning and cook it once or twice. Eat soup and meat, 2 ~ 3 doses per week.
3. Shenchai Chenpi Lean Broth: Codonopsis pilosula 15g, Bupleurum chinense and Chenpi 6g each, lean meat 100g, and a little seasoning. Wash and shred lean meat; Wash all the medicinal materials, add water and decoct to get juice, add shredded lean meat, cook until the pork is cooked, add salt and monosodium glutamate to taste and eat.
When we need to pay attention to chronic fatigue, we can first adjust our diet and lifestyle and stick to it to maintain long-term vitality.
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