Research shows that PLANT-BASED PROTEINS such as Soya, beans, legumes, nuts and seeds have enormous benefits in the treatment and management of CFS, and all lifestyle diseases
Leg 3 = Protecting Foods
Fruits and Vegetables
Be sure to add in 8-10 glasses of water per day!!
How much should we eat?
The Plate-model gives us a clear guideline
When should we eat?
Three balanced meals (a good healthy breakfast, lunch and a small supper), PLUS 2 small healthy snacks (2-3 Provitas + low fat cheese/fruit/low fat dairy/nuts) per day
BENEFITS of regular exercise
Increases your metabolic rate
Reduces risk of heart disease, diabetes, high blood pressure, colon cancer, osteoporosis
Improves mood, self-esteem and self-image
Increases energy levels
DISADVANTAGES of NOT exercising
in metabolic rate & muscle tone with age
risk of lifestyle diseases
people often tend to eat more
PLAN IN DAILY EXERCISEits
Remember: Short bursts of activity throughout the day are as effective as doing longer periods of exercise. (Shorter, repetitive bursts of high-intensity exercise, e.g. 10min x 3 times/day).
for everyday opportunities:
Use the stairs
Park your car at the far end of parking lot
Take a walk around the building at lunch-time
March, stretch or do squats while watching TV
Pace around the house / garden / complex
Skip, stretch, jog in place, or lift weights at home
Be prepared – keep walking shoes in your car
of lack of sleep:
Term lack of sleep can contribute to the development of chronic diseases, such
as diabetes, hypertension and heart disease.
risk of injury at the work-place.
between lack of sleep and obesity, diabetes and other metabolic disturbances
Studies have found that short-term sleep
restriction (<6hours/night) is associated with impaired glucose metabolism,
dysregulation of appetite, and high blood pressure.
Long-term lack of sleep can contribute
towards causing obesity and diabetes.
Sleep loss has been shown to result in
reduced glucose tolerance, decreased insulin sensitivity, increased evening
concentrations of the hormone cortisol, increased levels of the
appetite-stimulating hormone ghrelin, decreased levels of the satiety (ability
to feel full) hormone leptin, and increased hunger and appetite! Effectively short sleep duration can increase
the risk of becoming obese, because it does not allow the recovery in the body
of the hormonal profile facilitating appetite control.
Another factor to bear in mind is that
lack of sleep could also lead to weight gain and obesity because the time
available for eating increases. Also, the increased fatigue and tiredness
associated with sleeping too little could lessen one’s resolve to follow
Sleep Apnoea and the link with heart disease
apnoea occurs in some morbidly obese individuals. It can cause multiple
night-time awakenings, which can result in raised blood pressure. If this
remains elevated throughout the day, chronic hypertension can be the result.
inadequate sleep can contribute to:
swings, irritability and general mental distress;
4. Manage Stress
is the enemy when you have chronic fatigue syndrome. Most people agree that
stress makes symptoms worse.
may not always realize it when you’re feeling stressed. You need to learn to
recognize the symptoms of stress before you can manage it. These vary from
person to person, but some common ones include:
High frustration levels
10 Emergency Stress-Stoppers
stress stoppers are actions to help you defuse stress in the moment. You may
need different stress stoppers for different situations, and sometimes it helps
to combine them. Here are some ideas:
Count to 10 before you speak or react.
Take a few slow, deep breaths until
you feel your body un-clench a bit.
Go for a walk, even if it’s just to
the restroom and back. It can help break the tension and give you a chance to
think things through.
Try a quick meditation or prayer to
get some perspective.
If it’s not urgent, sleep on it and
respond tomorrow. This works especially well for stressful emails.
Walk away from the situation for a
while and handle it later once things have calmed down.
Break down big problems into smaller parts.
Take one step at a time, instead of trying to tackle everything at once.
Turn on some relaxing music or read an
Take a break to do something that will
distract you from the situation.
Work out or do something active.
Exercise is a great antidote for stress.
5. Smoking: QUIT!
Physical Effects of smoking all cause CHRONIC FATIGUE