Women's Health Matters

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Diet

A healthy diet helps encourage the healing process. Here are some guidelines:

  • Avoid caffeine and alcohol.
  • Make foods that can be easily prepared and frozen in individual servings.
  • Eat smaller meals, at regular times, ideally every three to four hours.
  • Each meal should contain at least three out of the four food groups from Canada's Food Guide: meats and other protein-containing foods, fruits and vegetables, whole grain products (starches) and milk and milk products.
  • Add essential fatty acids to your diet. These are important for the omega-3 fatty acids that help reduce inflammation and pain in the body, and in high doses help control mood, in particular, depression. Foods rich in these nutrients include fish like salmon, mackerel, herring, sardines and halibut; flaxseeds and pumpkin seeds; and canola oil.
  • Eat at least five to 10 servings of fruit and vegetables daily. These servings can be in the form of soup or juice, but whole foods are preferred. Frozen vegetables are great because they are pre-washed and pre-cut.
  • Fish eaten must contain low levels of mercury.
  • If possible, eat organic foods to minimize your exposure to pesticides.
  • Drink six to eight glasses of filtered or spring water daily.
  • Take a multivitamin and mineral supplement daily (with low or no iron if you are post-menopausal). You may need a calcium supplement to prevent osteoporosis and additional vitamin D if your illness is limiting your sun exposure.
  • If you have allergies, intolerances or sensitivities to foods, ask your physician to refer you to an allergist that can help you plan a healthy diet.

 

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Chronic Fatigue Syndrome

Medical description

Diagnosis

Living with CFS/ME

Activity and exercise

Relaxation

Sleep

Diet

Pain relief

Environment

Coping emotionally


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