Chronic fatigue is a problem for many people with rheumatic diseases. Learn what steps you can take to fight fatigue and feel more energized.
f you suffer from a chronic disease like rheumatoid arthritis, chronic fatigue syndrome, fibromyalgia, or depression, you may be sick and tired of feeling tired. Fatigue may also be due to a lack of exercise, too much stress, or trouble sleeping. In any case, if you find yourself fighting fatigue, you are not alone. Fatigue is one of the most common complaints that bring people to their doctor’s office. Here's how to fight fatigue with some simple lifestyle changes.
Your doctor will evaluate your condition and order tests, as necessary. "If you suffer from chronic fatigue, the first step is to see a doctor to rule out a treatable medical problem such as anemia,” advises Elizabeth Araujo, MD, arheumatologist at the University of Cincinnati. “If you have a chronic condition like fibromyalgia or rheumatoid arthritis, work with your doctor to make sure your disease is being treated and controlled properly.” Get the appropriate blood work and make sure you are not having any reaction to a medication.
Fatigue can be one of the most difficult aspects of living with a chronic illness. “Sleep that is deep and restorative and in the range of seven to eight hours a night is ideal to help replenish important neurochemicals like natural endorphins [pain modulators] and serotonins.Sleep also allows joints and muscle to heal and rest," explains Rochelle Rosian, MD, a rheumatologist at the Cleveland Clinic in Ohio.
If you want to get refreshing sleep that helps you feel less tired when you wake up, plan your evenings carefully. "Avoid big meals, caffeine, alcohol, and television before bedtime," suggests Dr. Araujo. You should also avoid caffeine late in the day. And keep in mind that while a nightcap may help you fall asleep, it’s likely to cause you to wake up later and distract you from a restful night. Finally, consider going to bed earlier so that you can wake up earlier and ease into your day at a more leisurely pace.
Regular exercise not only boosts your energy, it makes it easier for you to fall asleep at night. "Engage in daily low-level exercise, such as gentle stretching and walking. Exercise will help with stress and improve sleep, as well as help maintain strength, balance, and flexibility," says Dr. Rosian. The best time to exercise to fight fatigue is early in the day. Avoid exercising in the evening because the stimulation of exercise can interfere with sleep.
A nutritious diet can help energize you throughout the day. A diet high in fruit, vegetables, and grains is best, with moderation in other food groups including dairy, meat, and oils. “It's important to remember that an ideal body weight is best for the weight-bearing joints, especially the knees, feet, and ankles,” says Rosian. "I’m not a big fan of fad diets. I believe that moderation is critical when it comes to diet and exercise."
One way to fight fatigue is to pay attention to your internal clock. Sunlight tells your brain and body when to get active. For some people the winter months can be the hardest time to fight fatigue due to short days and lack of sunshine. Besides bundling up and getting outside, fight winter fatigue by arranging your home and office environment to allow for maximum sun exposure. Aim for at least 30 minutes of sunlight every day.
Obesity has been called an epidemic in America, and it’s affecting young people as well as adults — one-third of children between 2 and 19 are overweight or obese. Being overweight is not just bad for your body and your self-esteem, it’s also bad for sleeping patterns. Being overweight has been shown to contribute to sleep disorders and to low energy levels. Fight fatigue by cutting back on calories, especially sugary beverages and other sweets, and increasing your exercise level. If you’re concerned about your — or your child’s — weight, talk to your doctor about creating a weight-loss plan.
One of the most common causes of fatigue is stress. The way you respond to stress can make a difference in the effect it has on you. Even if you can't avoid stress in your life, try to deal with it in a constructive way. Learningrelaxation techniques such as progressive muscle relaxation, meditation, tai chi, and self-hypnosis will lessen stress and keep those tired feeling at bay. "A daily walk or a yoga class can also help you reduce your stress, control your weight, and fight fatigue," advises Araujo
Aromatherapy uses the essential oils from plants and other sources to lessen the effects of stress and promote well-being. The oil is usually either rubbed into your skin or inhaled. Some laboratory studies performed on animals support the effectiveness of essential oils in promoting energy. Essential oils, such as those made from geranium, lavender, and cedarwood, may send chemical messages to your brain that improve your mood and cause you to feel more relaxed and energized.
f you have a debilitating disease like rheumatoid arthritis or chronic fatigue syndrome, or if you have just been pushing yourself too hard, you need to accept feeling a certain amount of fatigue. Getting frustrated and angry about being tired only worsens fatigue. Consider making accommodations in your work schedule, or at least counter some of the time spent at work with activities that bring you joy and satisfaction — compromise and balance are necessary. "People who stick to a sensible schedule and a regular regimen do better at fighting fatigue in the long run," says Rosian.
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