Managing Fatigue with a Chronic Illness
Fatigue is one of the most common symptoms with chronic conditions, especially those where inflammation plays a key role, such as endometriosis, adenomyosis or PCOS (Ramin-Wright et al., 2018). This can be due to the immune response which is activated within the body, using significant energy and leading to fatigue (Ramin-Wright et al., 2018). Here are six ways to manage fatigue when living with a chronic illness.
Check underlying causes
Checking if there’s no underlying causes for your fatigue initially, is a good idea. Chatting with your GP or healthcare provider, and looking into any other reasons which may be contributing to fatigue such as; anaemia, low blood sugar, thyroid issues or mental health conditions like depression. Then working to correct these through the use of diet and lifestyle, supplements or medications, as needed.
Keep hydrated
Even slight dehydration can contribute to feeling fatigued. Our blood pressure can drop when we are not hydrated enough, which can lead to feelings of fatigue. If you are already feeling thirsty, then you could already be experiencing dehydration, so it’s important to continually consume fluids throughout the day.
Know your limits
Be realistic and know that fatigue is a genuine symptom of your chronic condition. If you know there are certain points throughout the day or month where you experience a dip in energy, try to work your schedule around it, if possible. When fatigue comes out of nowhere, it can be challenging, so prioritising the tasks that are important to get done, and leaving the rest for another time can help.
Check your sleep hygiene
Work towards meeting a sleep goal. We need between seven to eight hours per night and sometimes, even more! The key to quality sleep is planning ahead. Set a regular time you want to go to sleep, and work backwards. Avoiding screens at least one hour prior, blocking out blue light and engaging in activities which are relaxing can promote quality sleep. These could be gentle stretching, a warm bath, a cup of herbal tea orr a meditation. Make sure your sleep space is a dark and a comfortable temperature, so you can fall asleep easier. Also extras such as eye masks, essential oils, room sprays oro pillow mists can assist in creating a calming, sleepy state.
Reduce inflammation
Inflammation in our body can contribute to fatigue, as our body is using energy creating an immune response. Including foods which are anti-inflammatory can assist in reducing oxidative stress. These include: cruciferous veggies, wholegrains, nuts, seeds, oily fish, lean protein, good quality oils and fats, and some dark chocolate! It’s also important to consider any food intolerances or dietary conditions which may be contributing to fatigue, such as; celiac disease, lactose intolerance or sensitivities to foods. Working with an accredited health professional, such as a dietitian, naturopath or nutritionist can assist you with this.
Mindfulness
Keeping yourself grounded in the present and letting thoughts flow without attaching to them is all that mindfulness is. There are many benefits to mindfulness, such as improved sleep and and increased pain tolerance, both of which can improve fatigue levels (Hilton et al., 2017). You can practise mindfulness through listening to music, focusing on breath, or using a guided meditation such as the Calm app, KIC app or Insight timer.
References
Hilton, L., Hempel, S., Ewing, B.A., Apaaydin, E., Xenakis, L., Newberry, S., Colaiaco, B., Maher, A.R., Shanman, R.M., Sorbero, M.E. & Maglione, M.A. (2017). Mindfulness meditation for chronic pain: systematic review and meta-analysis. Annals of Behavioural Medicine, 51(2), 199-213. https://doi.org/10.1007/s12160-016-9844-2
Ramin-Wright, A., Schwartz, A.S.K., Geraedts, K., Rauchfuss, M., Wolfler, M.M., Haeberlin, F., von Orelli, S., Eberhard, M., Imthurn, B., Imesch, P., Fink, D. & Leeners, B. (2018). Fatigue - a symptom in endometriosis. Human Reproduction, 33(8), 1459-1465. https://doi.org/10.1093/humrep/dey115
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