With the tight work schedules, and having to juggle many other responsibilities, it is common to feel tired and stressed too. According to health experts, it’s recommended that one gets enough rest to allow their body to function well again when they feel this kind of exhaustion.

They add that a special diet is recommended when one is experiencing a condition known as chronic fatigue syndrome.

According to Private Kamanzi, a nutritionist and dietician at Amazon Complimentary Therapy in Remera, Kigali, chronic fatigue syndrome sets in because of some disorders in the body that cause malfunctioning of the body, which later manifests as fatigue, muscle pains, headaches and even mental confusion.

He says its diagnosis usually begins with ruling out possible underlying diseases and chronic conditions, and that if left untreated, it decreases stamina, memory and concentration.

Kamanzi says in order to treat it; the patient should be assessed first, by testing their blood sugar, blood pressure and other conditions to rule out the underlying problem.

He adds that eating a healthy diet and getting the best nutrition can help one manage chronic fatigue syndrome.

Kamanzi also notes that as with any chronic illness, nutrition always plays an important role in keeping energy levels up and allows bodies to heal themselves.

For this reason, Erick Musengimana, a nutritionist working with Rwanda Diabetes Association, says one should go for nutrition that will help their cells, muscles and brain to function well.

He notes that complex carbohydrates such as high-fiber cereals, whole-grain breads and pastas, dried beans, and starchy vegetables are the best type of foods for prolonged energy. This is because they are digested at a slow, consistent rate.

Also important in a healthy, energy-producing diet is protein, says Musengimana.

"Examples of these foods include chicken, fish, legumes (lentils and beans) and a moderate amount of healthy monounsaturated and polyunsaturated fats, such as avocados and nuts,” he says.

On the other hand, Kamanzi points out that it’s also important for one with chronic fatigue syndrome to drink more water because dehydration can make the condition worse. "Making sure that one is hydrated is vital as far as improving and maintaining good health is concerned.”

Trying out smaller meals more frequently is also important as it helps keep the energy levels up, according to Musengimana.

He explains that most of the time people with chronic fatigue syndrome always get tired and don’t feel hungry; this makes them to skip meals. "However, taking meals in small quantities but frequently enhances their appetite as well as energy.”

What to avoid

According to Joseph Uwaragiye, the head of the nutrition department at University Teaching Hospital, Kigali, not all foods provide the long lasting energy that one needs.

"A healthy diet and regular exercise routine is important for everyone. However, when one is having chronic fatigue syndrome, it’s important to look at what they shouldn’t include in their diet,” he says.

Uwaragiye explains that this is so because some foods can worsen the symptoms of the condition. The best way out, he says, is to keep away from such foods.

Simple carbohydrates, on the other hand, Uwiragiye says should be limited. They include candy, chocolate and cookies, as well as sugary beverages and juices.

He explains that this is because simple carbohydrates are broken down and absorbed quickly by the body. They provide an initial burst of energy for only a few minutes, yet get digested so quickly resulting into tiredness afterward.

Uwiragiye further warns that one should also avoid alcohol and caffeine, noting that alcohol is a depressant and can reduce one’s energy levels.

For chronic fatigue patients, he says they should stay away from processed, refined carbohydrates, such as sugar or white flour found in foods such as white bread, crackers, cookies, cakes and soda. All these, he says, contributes to fatigue.

He points out that sugar suppresses the immune system, increases inflammation and stimulates yeast overgrowth in the intestines. It also causes a rapid rise in blood sugar and hypoglycemia (not enough sugar which is needed for energy conversion in the blood).

Uwiragiye adds that hypoglycemia causes fatigue, anxiety and sugar cravings. Instead consuming foods such as vegetables, eggs and full-fat cheeses, fruits such as all types of berries are essential to keep chronic fatigue syndrome at bay.