6 Tips to Help Fight Fatigue in Rare Disease
How to spot and manage this common side effect of rare disease.
Many patients managing rare diseases and conditions will be familiar with fatigue. Though it might seem like a common annoyance, fatigue is a debilitating symptom that can sap physical energy and reduce mental clarity and alertness.
Fatigue may be physical and psychological. Physical fatigue causes feelings of low energy, tiredness, lethargy, and lack of motivation, whereas psychological fatigue can provoke a low or depressed mood and make it difficult for a person to think clearly or concentrate. Both physical and psychological fatigue can significantly affect quality of life and make it hard to carry out activities of daily living.
There are different ways fatigue might show up in your life. Some of the ways it can manifest include:
Psychologically: you might experience difficulty concentrating, feel tired even after resting, experience a lack of motivation, or face depression.
Physically: physical exhaustion, weakness, a frequent need to take naps, and an inability to complete routine tasks without assistance are some of the physical effects of fatigue.
To find out if you’re affected by fatigue, take the Fatigue Survey.
“Though it might seem like a common annoyance, fatigue is a debilitating symptom that can sap physical energy and reduce mental clarity and alertness.”
Tips for dealing with fatigue
Fatigue can have a severe impact on your body’s physical functions and your ability to keep up with day-to-day activities. Even mild cases of illnesses can negatively impact your energy level and quality of life. Here are some strategies that have helped people with chronic conditions fight back against fatigue.
Get Moving
While rest is important, too much inactivity can add to feelings of fatigue. Moderate exercise can help elevate your energy level, mood, and sense of general well being. It can also help you get a better night’s sleep. If you haven’t exercised in a while, talk to your doctor before getting started.
Sleep Well
Getting enough sleep (experts recommend 7-9 hours nightly for adults) can be easier said than done. A few simple changes can help improve your sleep hygiene. Try to go to bed and get up at the same time every day. Turn off your computer, phone, and television at least an hour before you go to bed. Avoid caffeine and alcohol, which can both interfere with healthy sleep. Seek your doctor’s advice if you have persistent insomnia or other sleep problems.
Eat For Energy
Eat a nutritious diet that includes plenty of vegetables, fruits, whole grains, healthy fats, and lean protein. Stock your kitchen with a selection of healthy, easy-to-prepare foods. A high-carb breakfast can help improve your energy level. Try to eat some protein at every meal, and avoid sweets and junk food. Don’t overeat. Eating too much can add to feelings of lethargy and sleepiness.
Stay Hydrated
Drink plenty of water throughout the day. Even mild dehydration can increase feelings of fatigue.
Manage Stress
Find a relaxation technique that works for you and that you enjoy. Schedule relaxing activities into your day. Some suggestions: Listen to music, go for a walk, read, see a friend, take a bath, stretch, do yoga, meditate.
Plan Ahead
Figure out what time of day you feel most energetic, and arrange your activities to take advantage of the extra energy. Prepare meals when you are feeling energetic and freeze portions for later. But don’t overdo it! Plan shorter days, and try to stop your activity before you start to feel tired.
