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Inulin

burnoutnutritionadmwh — Wed, 20 Mar 2024 15:49:02 +0000

Inulin, a type of dietary fiber, can potentially provide benefits to individuals suffering from chronic fatigue syndrome (CFS). Here’s how:

Better Digestion: Inulin fosters healthy gut bacteria, aiding in digestion. Better digestion can help the body to absorb more energy from food, potentially combating the fatigue associated with CFS.
Natural Energy Source: Inulin acts as a slow-release carbohydrate, providing the body with a steady energy source that can be beneficial to those experiencing fatigue.
Boosted Immune System: Inulin has prebiotic qualities, which may help to boost the immune system by enhancing the body’s ability to fight infection and disease.
Improved Nutrient Absorption: Enhanced gut health due to inulin may improve the body’s absorption of essential nutrients, promoting overall health and wellness, thereby helping to manage the symptoms of CFS.

Inulin could restore gut health.
Improve nutrient absorption with Inulin.
Inulin potentially boosts energy levels.
Regulate hormone balance with Inulin.
Inulin might improve sleep quality.

Inulin: Purchase | Dosage | Benefits | Science

Buy Inulin online:

Purchase on Amazon

Important Note: This information serves as a guideline only and should NOT replace specialist advice. Always consult your doctor, pharmacist or a health care professional like a nutritionist before starting any new treatment.

Inulin Dosage for Chronic Fatigue

Presently, there isn’t a standard recommended dosage of Inulin for chronic fatigue syndrome, so it’s not addressed in the scientific literature. Dosages typically can vary based on factors such as age, health status, but overall it may depend on your existing dietary fiber intake.

However, In general, the following dosages are usually recommended for overall health and digestive benefits:

Adults: 10-30 grams daily, evenly divided between meals.
Children (ages 2-11): No more than 4 grams per day unless directed by a healthcare provider.

It’s advisable to start with a lower dose (1g per day) and gradually increase it based on tolerance, given that high doses may cause gas, bloating, or change in bowel movements. As ever, always seek professional advice before getting started.

Inulin Benefits for Chronic Fatigue

Boosts beneficial gut bacteria growth.
Improves nutrient absorption.
Supports immune system function.
Increases energy production.
Regulates blood sugar levels.

Improved Digestive Health: Inulin serves as a prebiotic, feeding beneficial bacteria in your gut, improving overall gut health which plays a pivotal role in your energy levels and mood.
Better Nutrient Absorption: Healthy gut flora promoted by inulin can improve the absorption of nutrients from food, which can ultimately supply your body with the energy it needs.
Blood Sugar Regulation: Inulin can help regulate blood sugar levels, reducing energy crashes and associated fatigue symptoms.
Boosts Immune System: Inulin aids in strengthening the immune system, lessening the likelihood of further draining infections or illnesses.
Increases Energy Levels: By improving gut health and nutrient absorption, regulating sugar levels, and boosting the immune system, inulin can overall enhance energy levels and combat chronic fatigue.

Recommended: Primal Trust: CFS Course & Community

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Science on Inulin in CFS/ME/Burnout Recovery

Potential role of microbiome in Chronic Fatigue Syndrome/Myalgic Encephalomyelits (CFS/ME) | ⏍

This study explores the role of the microbiome in CFS/ME. It includes an analysis of the diversity within the intestinal bacterial community in patients, examining differences in various bacterial taxa and discussing their potential implications for CFS/ME.

Immunomodulatory effects of inulin and its intestinal metabolites | ⏍

This research investigates the immunomodulatory effects of inulin and its metabolites, focusing on their role in regulating energy metabolism and immune function. The findings could provide valuable insights into the management of conditions like CFS/ME.

Health Effects and Sources of Prebiotic Dietary Fiber | ⏍

This paper summarizes the health benefits of prebiotic dietary fibers, including inulin. It discusses their role in supporting digestive health and the potential implications for conditions like CFS/ME.

Natural sources of Inulin

Seeing as Inulin is dietary fibre, any food with a lot of fibre will be a good natural source:

Chicory Root
Jerusalem Artichoke
Garlic
Onions
Leeks
Asparagus
Bananas
Barley
Wheat
Rye

Our favourite Inulin brand

There are a variety of Inulin Daily supplements available, we’re yet to choose our favourite, but if you have any experience you’d like to share, please do share on this page.

Available from Organic Agriculture
Available as 100% inulin, or with common extras such as FOS

Purchase on Amazon

Organic Inulin options

There are Organically certified inulin options, such as those here.

Vegan Inulin options

All Inulin powders should be vegan, unless something unwanted has been added. Always check the label!

Recommended: Primal Trust: CFS Course & Community

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The post Inulin first appeared on BurnoutNutrition.com.

Ashwagandha

burnoutnutritionadmwh — Tue, 19 Mar 2024 15:15:53 +0000

People suffering from CFS may benefit from Ashwagandha, a medicinal herb used in Ayurveda.How Ashwagandha Might Help:

Boosts Energy: Ashwagandha may help manage fatigue by boosting energy levels. It boosts the function of the adrenal glands, which are responsible for releasing stress hormones and energy-providing adrenal hormones.

Reduces Stress and Anxiety: As an adaptogen, Ashwagandha helps the body manage stress by balancing cortisol levels, the stress hormone. By reducing stress and anxiety, it may also indirectly contribute to the reduction of fatigue.

Improves Sleep: Ashwagandha aids in supporting healthy sleep due to its calming, rejuvenating qualities. Good sleep is crucial for combating fatigue and managing the symptoms of CFS.

Boosts energy and reduces fatigue.
Enhances cognitive function and focus.
Improves body’s stress response system.
Encourages better sleep quality.
Strengthens immune system function.

Ashwagandha: Purchase | Dosage | Benefits | Science

Buy Ashwagandha online:

Purchase on Amazon

Ashwagandha Dosage for Chronic Fatigue

For chronic fatigue syndrome, the typical dosage of Ashwagandha is about 300-500 milligrams one to two times per day. However, it’s important to consult with a healthcare provider or a qualified herbalist to determine the most appropriate dose for your individual needs.

Please note that while Ashwagandha is generally safe for most people, certain individuals should not take it. This includes pregnant and breastfeeding women, people with autoimmune diseases, and those with specific medical conditions or taking certain medications.

Always consult with your healthcare provider before starting any new supplement regimen.

Ashwagandha Benefits for Chronic Fatigue

Boosts energy and reduces fatigue
Enhances brain function and focus
Stabilizes blood sugar levels
Reduces stress and anxiety
Improves sleep and relaxation

Increases Energy Levels: Ashwagandha has been associated with increased energy and endurance, something that can be beneficial for someone suffering from chronic fatigue syndrome.
Reduces Stress and Anxiety: One of the major benefits of Ashwagandha is its ability to reduce stress and anxiety, which often exacerbate chronic fatigue symptoms.
Improves Sleep Quality and Patterns: Ashwagandha also helps in improving sleep quality, and better sleep often means reduced symptoms of chronic fatigue.
Boosts Immune System: Chronic fatigue syndrome often coexists with a weakened immune system. Ashwagandha is known to enhance the body’s immune response, making you less susceptible to illnesses.
Regulates Hormonal Balance: Ashwagandha can help regulate hormones, including those related to stress and energy. Stable hormone levels can help manage chronic fatigue syndrome symptoms.

Ashwagandha & CFS/Burnout Science

There are no current scientific papers published on using Ashwagandha to treat CFS, ME, or burnout, however there is much anecdotal evidence online. We’re including several general papers on Ashwagandha here, however if you’re interested it’s worth reading about Ayurvedic medicine, which has a long history of using Ashwagandha for it’s adaptogenic / anti-stress properties.

Pharmacological evaluation of Ashwagandha highlighting its healthcare claims, safety, and toxicity aspects | ⏍

This comprehensive review presents the pharmacological aspects of Ashwagandha (Withania somnifera), covering its diverse therapeutic properties including anti-cancer, anti-inflammatory, anti-diabetic, and neuro-protective effects. The review also delves into the safety and toxicity profile of Ashwagandha, providing a detailed insight into its clinical applications and health benefits.

An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda | ⏍

This article offers an in-depth look at Ashwagandha as an essential herb in Ayurvedic medicine. The paper discusses its adaptogenic and anti-stress activities, effects on neurodegenerative diseases, anti-inflammatory properties, and its role as a nervine tonic. The study underscores the importance of Ashwagandha in traditional medicine and highlights the need for large-scale studies to validate its efficacy in various disorders.

Natural sources of Ashwagandha

Ashwagandha is a plant, also known as Withania Somnifera or Indian Ginseng. The plant itself, especially its roots and berries, is the natural source of Ashwagandha and is most often consumed as a supplement or herbal tea.

Our favourite Ashwagandha brand

There are lots of available brand name Ashwagandha capsules and powders, we’re yet to choose our favourite, but if you have any experience you’d like to share on taking Ashwagandha for CFS or ME, please do share on this page.

Available from Organic Agriculture
Available as capsules or powder
Works well in smoothies, or with honey

Purchase on Amazon

Organic Ashwagandha options

There are reliable sources of organic Ashwagandha powders and capsules.

Vegan Ashwagandha options

Any Ashwagandha supplements you buy should be vegan by definition, as it’s just a dried plant; but always check the label!

Recommended: Primal Trust: CFS Course & Community

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The post Ashwagandha first appeared on BurnoutNutrition.com.

Flaxseed

burnoutnutritionadmwh — Tue, 19 Mar 2024 09:49:39 +0000

Flaxseed might be beneficial for people with Chronic Fatigue Syndrome (CFS) due to its high nutritional content. It is a great source of Omega-3 fatty acids, which are crucial for optimal brain function and can help in combating fatigue and improving cognitive performance.

The presence of dietary fiber in flaxseed can also aid digestion and prevent constipation, a condition often reported by people suffering from CFS. Hence, a smooth digestive process can help in boosting energy levels.

Furthermore, flaxseed is rich in magnesium which aids muscle recovery and reduces the feeling of tiredness. In addition, it contains B-vitamins which are essential for energy production in the body.

By integrating flaxseed into their diet, people with CFS may receive some relief from their symptoms.

Rich in Omega-3 fatty acids.
Boosts immune system response.
Improves cognitive function.
Helps balance hormone levels.
Promotes better sleep patterns.

Flaxseed: Purchase | Dosage | Benefits | Science

Buy Flaxseed online:

Purchase on Amazon

Flaxseed Dosage for Chronic Fatigue

While there aren’t specific dosage recommendations for Flaxseed in relation to Chronic Fatigue Syndrome, it is generally advised to consume 1-2 tablespoons of ground flaxseed per day for general health benefits. However, it’s recommended to consult with a nutritionist or other healthcare provider before starting any new supplement regimen.

Flaxseed Benefits for Chronic Fatigue

Rich in energy-boosting Omega-3 fats.
Improves digestion and nutrient absorption.
Contains stress-reducing B vitamins.
Promotes sleep with Tryptophan content.
Fights inflammation causing fatigue symptoms.

Rich in Dietary Fiber: Flaxseed is high in dietary fiber, which helps in improving digestion and reducing fatigue caused by indigestive issues.
Boosts Energy Levels: Flaxseeds contain protein and healthy fats that provide sustained energy, thus helping to combat fatigue.
Anti-inflammatory Properties: Flaxseeds contain Omega-3 fatty acids which have anti-inflammatory effects. These can help reduce inflammation, a common symptom in chronic fatigue syndrome.
Improves Cognitive Function: The Omega-3 fatty acids in flaxseeds helps to improve cognitive functions including attention, concentration and memory, thus enhancing overall mental performance and reducing fatigue.
Rich in Antioxidants: Flaxseeds are rich in antioxidants, particularly lignans, which help in boosting the immune system and fighting off fatigue.

Science on Flaxseed for CFS recovery

The effect of flaxseed on physical and mental fatigue in children and adolescents with overweight/obesity: a randomised controlled trial | ⏍

This study, published in the British Journal of Nutrition, investigates the impact of flaxseed consumption on mental and physical fatigue in overweight or obese children and adolescents. It highlights that flaxseed may have a beneficial effect on mental fatigue, though its influence on physical fatigue and overall fatigue reduction is less clear.

Natural sources of Flaxseed

Flaxseeds are not naturally found in other food sources as they are a seed themselves. Rather, they are often included or added to various foods. Some sources where you can find them include:

Flaxseed bread
Flaxseed muffins
Smoothies with added flaxseeds
Oatmeal with added flaxseeds
Granola bars with flaxseeds
Flaxseed oil can be used in salads

Remember that to gain the most health benefits, flaxseeds should be ground as our bodies cannot access the nutritious content within whole flaxseeds.

Ground flaxseeds

Flaxseed oil

Flaxseed meal

Our favourite Flaxseed brand

We recommend Linwoods brand Flaxseed (ground and whole) because it’s:

Available from Organic Agriculture
Reliably high quality
Easily available
Relatively inexpensive

Available in several formats and in bulk. Where purchasing capsules or oils, look for ‘cold-pressed’:

Purchase on Amazon

Organic Flaxseed options

There are several brands offering Organic Flaxseed, our favourite being Linwoods. Click here for organic options.

Vegan Flaxseed options

By the nature of flaxseed being the seed of the flax plant, all flaxseed products should be vegan.

The post Flaxseed first appeared on BurnoutNutrition.com.

DHEA

burnoutnutritionadmwh — Mon, 18 Mar 2024 11:33:57 +0000

How DHEA Might Help People with Chronic Fatigue Syndrome

Chronic Fatigue Syndrome (CFS) is a complex disease characterized by extreme fatigue that cannot be explained by any underlying medical condition. Among the strategies to alleviate symptoms of CFS, the use of Dehydroepiandrosterone (DHEA) is one of them.

DHEA is a hormone produced naturally in the body by the adrenal glands. It can be converted into other important hormones like testosterone and estrogen. Despite the exact mechanism being unclear, here are potential ways DHEA may be beneficial to people with CFS:

1. Reduction of fatigue: Some research suggests that DHEA may help alleviate symptoms of chronic fatigue. As a precursor to essential hormones, DHEA may help improve energy levels.

2. Improvement of mental function: DHEA could enhance mood and cognition, improving the mental fog that often accompanies CFS.

3. Boosting the immune system: Some evidence implies that DHEA might have an immune-enhancing effect, which could be beneficial for people with CFS, as they often have weakened immune function.

However, it’s important to mention that although DHEA might have potential benefits, it still requires further research.

Enhances energy, combats fatigue.
Boosts body’s immune response.
Improves mental and physical performance.
Helps regulate stress response.
Promotes hormonal balance.

DHEA: Purchase | Dosage | Benefits | Science

Buy DHEA online:

We do not currently recommend any sources for buying DHEA online.

DHEA Dosage for Chronic Fatigue

Recommended Doses for DHEA for Chronic Fatigue Syndrome:

For adult males (around ages 19-50): 50-100 mg per day.
For adult females (around ages 19-50): 25-50 mg per day.
For seniors (folks over age 50): Dosage can vary widely, often recommended to start low at 10-25 mg per day, and adjust based on response and tolerance.

The recommended doses for DHEA (dehydroepiandrosterone) for chronic fatigue syndrome can vary based on individual’s health condition. However, some studies suggest a dose of 25 to 200 mg per day. Remember, always consult with a healthcare provider before starting any new supplement regimen.

DHEA Benefits for Chronic Fatigue

Improves overall energy levels.
Boosts immune system function.
Enhances mental clarity and focus.
Supports adrenal gland function.
Helps regulate stress responses.

1. Boosts Energy Levels: DHEA supplements are well-known for their ability to increase energy levels which people with chronic fatigue syndrome often struggle with. These nutrients energize the body by enhancing metabolic functions.

2. Improves Mood and Mental Clarity: Low DHEA levels are linked to depression and cognitive decline. DHEA supplementation enhances mood, reduces depression, and increases mental focus and clarity, enhancing overall well-being.

3. Restores Hormonal Balance: DHEA is a precursor to male and female sex hormones (testosterone and estrogen). People with chronic fatigue syndrome often have a hormonal imbalance, and DHEA supplementation helps to restore this balance.

4. Enhances Immune System: Research shows that DHEA can boost the immune system’s response by promoting the production and function of white blood cells. This is critically beneficial for those suffering from chronic fatigue syndrome as the disease often compromises the immune system.

5. Reduces Inflammation: Chronic inflammation contributes to fatigue and numerous other health problems. DHEA supplementation has been proven to help reduce inflammation, thus, potentially help counter the effects of chronic fatigue syndrome.

DHEA Science for Burnout recovery

A pilot study employing Dehydroepiandrosterone (DHEA) in the treatment of chronic fatigue syndrome | ⏍

This study looks into DHEA supplementation in CFS patients, finding significant reduction in symptoms like pain, fatigue, and anxiety.

Levels of DHEA and DHEAS and responses to CRH stimulation and hydrocortisone treatment in chronic fatigue syndrome | ⏍

This paper explores the levels of DHEA and its sulfate form in persons with CFS, offering insights into hormonal imbalances associated with the condition.

A preliminary study of dehydroepiandrosterone response to low-dose ACTH in chronic fatigue syndrome and in healthy subjects | ⏍

Research assessing the response of DHEA to ACTH stimulation in CFS patients compared to healthy individuals.

Dehydroepiandrosterone sulfate deficiency in chronic fatigue syndrome | ⏍

Investigates the potential deficiency of DHEA sulfate in patients with chronic fatigue syndrome.

Replacement therapy with DHEA plus corticosteroids in patients with chronic inflammatory diseases–substitutes of adrenal and sex hormones | ⏍

A review discussing the therapeutic effects of combining DHEA with corticosteroids in the treatment of chronic inflammatory diseases.

Natural sources of DHEA

Dehydroepiandrosterone (DHEA) is a hormone produced by the body’s adrenal glands and cannot be sourced directly from the foods we eat. However, you can include certain foods in your diet that may stimulate the body to produce DHEA naturally. These include:

Beans and legumes
Meat and poultry
Dairy products
Eggs
Fish
Nuts and seeds
Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts
Healthy fats like avocados and olive oil

Regular exercise and maintaining a healthy lifestyle can also help the body to produce optimal levels of DHEA.

Remember that it’s important to consult with a healthcare professional before making significant changes to your diet or exercise regimen.

Our favourite DHEA brand

We do not currently recommend any sources for buying DHEA online.

The post DHEA first appeared on BurnoutNutrition.com.