How to deal with fatigue
How to deal with fatigue with auto-immune diseases? This is a common problem with rheumatic diseases. Most patients want a pill but did you know there are ways to improve fatigue without adding medicine?
Here are some strategies that may help you reduce your fatigue:
1. identify the triggers- common examples include- diet, environment, mood, stress levels, and sleeping patterns. Start keeping a written or electronic record of your fatigue level each day. Record what you ate, when you woke up, and when you went to bed, along with any activities
you did that day. You can then use that information to avoid doing the things that tend to make you more tired
2. Exercise regularly- exercise has been shown to significantly reduced symptoms of pain, sleep, fatigue, tender points, and depression. If you’re unsure of where to begin, try starting with just 30 minutes of walking per day and then slowly increase the pace and duration over time
3. Change your diet- try to follow a balanced diet, avoid processed, fried, salty, and sugary foods, and try to maintain a healthy weight.
4. Create a relaxing bedtime routine- Here are a few tips for a healthy sleep routine:
• go to bed and get up at the same time every day
• avoid alcohol, nicotine, and caffeine
• invest in a good quality mattress
• keep your bedroom cool and dark
• turn off screens (computer, cell phone, and TV) at least an hour before bedtime
• keep electronics out of the bedroom
• avoid having a large meal before bedtime
• take a warm bath before bed
5. Reduce stress- Living in constant pain can cause stress. Stress, in turn, can make your fatigue worse. Yoga, qigong, tai chi, meditation, and other mind-body activities are excellent ways to reduce stress. There’s evidence that these types of movement therapies may significantly
reduce sleep disturbances, fatigue, and depression in people with fibromyalgia. These activities may also lead to an increase in quality of life.
6. Schedule in your rest time-A good way to manage fatigue caused by fibromyalgia is to schedule rest into your day. A quick nap or just lying down at some point could be what you need. Try to plan your most rigorous tasks for times when you think you’ll have the most