Managing Neurasthenia: Dietary and Lifestyle Tips for Recovery

Regarding cerebral neurasthenia?

Hello, I have a friend who visited a traditional Chinese medicine practitioner due to gastrointestinal discomfort.
The doctor mentioned that he is experiencing mild neurosis due to excessive work stress, which is also causing his gastrointestinal issues.
I would like to ask what dietary and lifestyle changes could help him.
Additionally, can excessive fatigue really lead to such conditions? Thank you for taking the time to respond to this inquiry.
Thank you!

Ling Ling, 20~29 year old female. Ask Date: 2002/08/15

Dr. Zhuang Yihui reply Traditional Chinese Medicine

"The doctor said that he has mild neurosis due to excessive work fatigue, and gastrointestinal discomfort is also a result of this." From the perspective of Traditional Chinese Medicine (TCM) and its organ system classification, this condition can be categorized as "Liver Wood overacting on Spleen Earth type" gastrointestinal discomfort.
In TCM, the term "Liver" encompasses a broad meaning, not limited to the liver organ alone; here, it refers to the situation where psychological and stress factors lead to autonomic nervous system dysregulation, known as "Liver Qi stagnation," which subsequently causes gastrointestinal discomfort.
Patients with this condition often experience more severe symptoms during times of tension and stress.

Dietary recommendations include:
- Avoid overeating, as it can trigger stomach pain.

- Limit the intake of carbonated drinks, ice products, and cold fruits such as watermelon and pineapple, as they can also provoke stomach pain.

- Reduce consumption of coffee and tea (especially raw tea).

- Patients with ulcers should avoid hard foods; those with excessive gastric acid should refrain from eating congee and acidic beverages like lemon juice and sour plum juice.

- Spicy seasonings are contraindicated for patients with gastric issues, as they can irritate the gastric mucosa and increase gastric acid secretion, especially when consumed on an empty stomach or in large quantities.
Smoking can also elevate gastric acid secretion, worsening ulcers.
Dietary therapy recommendations:
1.
Buddha's Hand Citrus and Glutinous Rice Congee: 20 grams of Buddha's Hand Citrus and 100 grams of white rice.
Boil the Buddha's Hand Citrus to extract the juice, then add an appropriate amount of water to the rice to cook congee.
After cooking, add a small amount of rock sugar and the Buddha's Hand Citrus broth.
Consume twice daily.

- Efficacy: Treats stomach pain, indigestion, and bloating; also suitable for the elderly with weak stomachs.
2.
Fox Nut and Poria Congee: 60 grams of fox nut powder, 20 grams of poria powder, and 100 grams of white rice.
First, cook the white rice into a thin congee.
Then, mix the fox nut powder and poria powder with water to form a paste, and stir it into the congee.
Season with salt or sugar to taste, and boil for 2-3 minutes.
This can be consumed as a snack regularly and has the effect of strengthening the spleen and stopping diarrhea.

- Efficacy: Treats chronic diarrhea.
3.
Yam and White Rice Congee: 120 grams of fresh yam and 100 grams of white rice.
Cook both ingredients together into congee and consume twice daily.

- Efficacy: Suitable for chronic gastroenteritis with spleen and stomach deficiency.

Reply Date: 2002/08/15

More Info

Managing neurasthenia, often characterized by fatigue, anxiety, and various physical symptoms, can indeed be influenced by dietary and lifestyle choices. Your friend's experience with gastrointestinal discomfort and the diagnosis of mild neurasthenia highlights the interconnectedness of mental and physical health. Here are some dietary and lifestyle tips that can help in recovery, along with insights into how fatigue can contribute to such conditions.

Dietary Recommendations
1. Balanced Diet: Encourage your friend to consume a well-rounded diet rich in whole foods. This includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. A balanced diet provides essential nutrients that support brain health and overall well-being.

2. Increase B Vitamins: B vitamins, particularly B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin), play a crucial role in energy metabolism and neurological function. Foods such as whole grains, legumes, nuts, seeds, and green leafy vegetables are excellent sources of B vitamins.

3. Omega-3 Fatty Acids: These healthy fats are known to support brain health and may help alleviate symptoms of anxiety and depression. Foods rich in omega-3s include fatty fish (like salmon and mackerel), flaxseeds, chia seeds, and walnuts.

4. Hydration: Dehydration can exacerbate feelings of fatigue and cognitive decline. Encourage your friend to drink plenty of water throughout the day. Herbal teas can also be soothing and beneficial.

5. Limit Caffeine and Sugar: While caffeine can provide a temporary boost in energy, excessive consumption can lead to crashes and increased anxiety. Similarly, high sugar intake can lead to energy spikes followed by crashes. Encourage moderation in these areas.

6. Probiotics and Gut Health: Since your friend is experiencing gastrointestinal discomfort, incorporating probiotics through yogurt, kefir, or fermented foods can help improve gut health. A healthy gut microbiome is linked to better mental health.

7. Avoid Processed Foods: Processed foods often contain additives and preservatives that can negatively impact mood and energy levels. Encourage your friend to focus on whole, unprocessed foods.

Lifestyle Recommendations
1. Regular Exercise: Physical activity is a powerful tool for managing stress and improving mood. Encourage your friend to engage in regular, moderate exercise, such as walking, yoga, or swimming. Exercise releases endorphins, which can enhance mood and reduce feelings of fatigue.

2. Stress Management Techniques: Practices such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help manage stress levels. These techniques can be particularly beneficial for someone experiencing neurasthenia.

3. Adequate Sleep: Quality sleep is essential for recovery. Encourage your friend to establish a regular sleep schedule, create a restful environment, and practice good sleep hygiene. This includes limiting screen time before bed and avoiding stimulants in the evening.

4. Work-Life Balance: If work-related stress is a contributing factor, it’s important for your friend to find ways to manage workload and take regular breaks. Setting boundaries and prioritizing self-care can help prevent burnout.

5. Social Support: Encourage your friend to connect with friends and family. Social support can provide emotional relief and reduce feelings of isolation.

Understanding the Connection Between Fatigue and Neurasthenia
Fatigue can indeed lead to or exacerbate conditions like neurasthenia. Chronic stress and overwork can deplete the body's resources, leading to a state of physical and mental exhaustion. This can manifest as anxiety, irritability, and various physical symptoms, including gastrointestinal issues. The body's stress response can disrupt normal functioning, making it crucial to address both mental and physical health through lifestyle changes.

In conclusion, managing neurasthenia involves a holistic approach that includes dietary adjustments, lifestyle changes, and stress management techniques. By focusing on a balanced diet, regular exercise, and adequate rest, your friend can work towards recovery and improved well-being. If symptoms persist, it may be beneficial for your friend to consult with a healthcare professional for further evaluation and support.

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