M.E/CFS Relapse Action Plan

This guide has been made by me from my own experiences whilst suffering with this disease.
I am not a professional/Qualified Doctor - Please consult your doctor before changing any routine, or before taking any new supplements. 

Relapse plans are never easy 

(you've just had a relapse, what is easy?!)

Here is a list of things I do when I am having a relapse, I try to be as strict as possible, so I can get back on track to being as well as possible, as soon as possible. 

Diaphragm Deep breathing for 10minutes, 3x a day (upon waking, afternoon, and before sleep)

Water:
Whilst sleeping our bodies don't produce saliva  - So our bodies will want us to drink about 8 hours after sleeping, which can be a problem for someone who could easily sleep for 12 hours straight!

This is the most important rule - to drink a medium to large glass of spring/mineral water
after 8-9 hours of sleep. Sit up for a little while after and start the deep breathing exercise. After this you can choose whether to get up or to sleep a little longer.

Second most important rule
Fresh air! - Getting fresh air is really difficult when enduring a relapse, but no matter how hot or cold it is outside, stepping into the garden for 5 minutes will really help clear your head. Even better if you can walk/sit on some grass bare foot as this will help drain away any excess electricity that can build up from technology use (which can make us feel rather unwell) If you feel that you really cannot leave your room, open a window for a good 20 minutes in a couple of rooms to air the house (and you) out.

Supplements:

Lots of supplement aren't always best with a relapse.

Here are the basic ones I take (to reduce risk of detox)

Bcomplex liquid 1-2 times a day

Milk Thistle by Viridian - 2-3 times a day

Liquid magnesium 50% rda before bed

Evening primrose oil - 1000mg - 2-3x a day

Our lymphatic system needs movement to circulate properly.
The easiest way to do this is to body massage with an oil of your choice (I like coconut oil as it's anti viral) Massaging in circular motions moving up towards your heart.

Stretches in bed will help keep joints from stiffening up and also help the lymphatic system. Choose whatever gentle yoga stretches you feel you can do. 

Raw juices
Obviously eating healthy is always going to help!
I find drinking raw juices made from fruits I'm not intolerant to can help ease my brainfog and that horrible sluggish feeling. Make sure you only use organic fruits and veg, if you haven't got the energy to make juices, there are lots of places these days that will make them for you, it's a service worth paying for!

It's very easy to munch on junk food, but that's the last thing your body needs whilst relapsing. I hope you find this Vegan Food craving guide useful!