Tips for Coping with ME/CFS
Exercising with ME/CFS is not impossible, but it requires a lot of caution and effort. The major concerns that these patients are facing are overexertion, non-restorative sleep, pain, and cognitive issues. Check out these helpful tips from Doctor Nancy Klimas on coping with ME/CFS.
Avoid Overexertion
The key is to detect your aerobic/anaerobic threshold and respect it. In other words, never push through pain. Instead, try to work within your limitations.Stay within your aerobic threshold while your body uses oxygen and glucose correctly to keep you going.
Simple way to detect your aerobic/anaerobic threshold:
Run in place for 90 seconds and then stop, lie down and wait for your heart to go back to normal. As long as you feel calm, repeat the exercise. If you feel like you will crash, stop immediately. Always respect your limits.
Avoid sedative drugs
Even if your doctor prescribes sedatives to help you sleep, be aware that sedative drugs rob your deep-stage sleep. Quit taking these when possible, and try natural, alternative sleep aids instead.
Maximize Restorative Sleep
Conserve your energy on your good days.
Don’t overdo the rare days when you feel rested. Again, respect your threshold and do as much as you usually do on a bad day. Save your energy and only focus on necessary tasks.
See a sleep specialist physician
Undiagnosed sleep apnea causes non-restorative sleep. Sleep apnea affects 50% of ME/CFS patients, so make sure you check if you have this. It is treatable,and your sleep specialist will provide you with the necessary help.
Cognitive Issues
Your brain builds up oxidative stress, which means there is a disruption in the delivery of oxygen and glucose to your brain cells. This process leads to mental fatigue, which is the main reason why ME/CFS patients stop working.
Antioxidant supplements
Consider taking antioxidant supplements to help your brain get rid of the accumulated toxins and boost your cognitive functions.
Take cognitive breaks
Try not to use your brain as much as you would like to, but only as much as you
can. Respect your limits.