If you have chronic fatigue syndrome (CFS), you may be familiar with the frustrating and often debilitating symptoms of dysautonomia, which is a dysfunction of the autonomic nervous system (ANS). Dysautonomia can affect essential functions like heart rate, blood pressure, digestion, and temperature regulation. When combined with the chronic fatigue and brain fog of CFS, it can make daily life feel overwhelming.

In this blog, we’ll explore 5 practical tips to help you live better with both dysautonomia and CFS, and improve your overall quality of life. These tips will focus on strategies that can be adapted to your energy levels and designed to make managing these conditions more manageable.

1. Focus on Small, Frequent Meals

When living with dysautonomia, especially in combination with CFS, eating smaller, more frequent meals throughout the day can help prevent blood sugar fluctuations and maintain steady energy levels. Large meals can lead to blood pooling in the stomach, making you feel weak or dizzy.

💡 Try This:

• Eat 5–6 small meals a day instead of 3 large meals to avoid overstimulation. 
• Include high-protein foods and complex carbohydrates to stabilize blood sugar. 
• Drink plenty of water during meals to keep your body hydrated and support digestion. 

Video to Watch: This video on balancing meals for dysautonomia offers useful tips on meal timing and food choices to help manage symptoms.

2. Optimize Your Sleep and Resting Environment

Sleep disturbances are common in both CFS and dysautonomia. Creating an environment that promotes quality sleep can help reset your autonomic nervous system and improve recovery. It’s essential to prioritize sleep hygiene and ensure your environment is as restful as possible.

💡 Try This:

• Create a dark, quiet sleep environment by using blackout curtains and white noise machines. 
• Stick to a consistent sleep schedule, going to bed and waking up at the same time each day. 
• Use pillows or wedges to support your body in a comfortable position, reducing strain on your circulatory system. 

Video to Watch: This video on sleep hygiene for CFS and dysautonomia provides helpful tips for improving your sleep environment and routine.

3. Incorporate Gentle Movement and Stretching

It may seem counterintuitive, but gentle movement is an excellent way to manage both CFS and dysautonomia symptoms. Seated exercises and stretching improve circulation, reduce muscle stiffness, and help avoid blood pooling, all while preventing excessive fatigue.

💡 Try This:

• Gentle yoga or tai chi routines that focus on relaxation and slow movement. 
• Seated stretches for your legs, arms, neck, and back to promote blood flow without triggering a flare-up. 
• Avoid overexertion by taking breaks and monitoring your body’s response to movement. 

Video to Watch: Watch this video on gentle exercises and stretching that promote circulation and mobility without pushing your limits.

4. Use Compression Garments for Better Blood Flow

When standing or sitting for long periods, blood can pool in your legs, contributing to symptoms of dysautonomia like dizziness and fatigue. Compression garments, such as compression socks, sleeves, or abdominal binders, help improve blood circulation, preventing blood from pooling and supporting blood pressure regulation.

💡 Try This:

• Wear compression socks or an abdominal binder when sitting or standing for extended periods. 
• Gradually increase the amount of time you wear compression garments based on how your body responds. 
• Make sure your compression garments fit comfortably without restricting circulation. 

Video to Watch: For a deeper understanding of how compression can help with dysautonomia, check out this video on improving circulation with compression.

5. Calm the Nervous System with Relaxation Techniques

A hypersensitive nervous system is a hallmark of both CFS and dysautonomia. Relaxation techniques can help reduce the overactivation of the autonomic nervous system, easing symptoms like dizziness, palpitations, and anxiety. Practices like deep breathing and mindfulness can be used to activate the parasympathetic nervous system, which promotes healing and relaxation.

💡 Try This:

• Practice deep breathing exercises like 4-7-8 breathing to calm the nervous system. 
• Use guided meditations or mindfulness techniques to reduce stress and stay grounded. 
• Implement progressive muscle relaxation (PMR) to reduce physical tension. 

Video to Watch: This video on nervous system regulation provides simple relaxation techniques for calming the body.

Final Thoughts

Living with both dysautonomia and CFS can feel like navigating a complex maze of symptoms. However, with the right tools and techniques, you can improve your quality of life and manage your symptoms more effectively. By hydrating properly, optimizing your sleep, incorporating gentle movement, using compression garments, and practicing relaxation, you can create a more comfortable and sustainable approach to daily living.