5 ways to help with fatigue
13 April 2022
To those familiar with fatigue, the idea that it’s simply ‘feeling a bit tired’ is something of an understatement.
The extreme exhaustion that characterises fatigue is particularly common inrheumatoid arthritis和is thought to be partly caused by the chemicals that are released most intensely by the body when the condition is in the inflammation stage. This is known as a flare-up and can cause flu-like symptoms – one of which is fatigue.
“Fatigue is a feeling of overwhelming tiredness, lack of energy and weakness,” says rheumatologist Dr Sarah Rae, ofBMI The Manor Hospital.
“这极大地影响了患有关节炎的人，影响了他们生活方式的各个方面，从家人和朋友到工作和职业。也就是说，它可以管理 - 诀窍是取得小小的胜利。如果您做出良好的生活方式选择，例如饮食良好并保持身体活跃，则可以更成功和可持续。”
通过采取这五个简单的步骤，可以更好地管理您的疲劳。
1. Get tested for other conditions
Anaemia is often found alongside arthritis and is a common cause of fatigue. Anaemia can be caused by lack of iron in your diet, and this means your red blood cells can’t carry enough oxygen to the parts of your body that need it.
Rae博士说：“全科医生通常非常擅长诊断和治疗贫血。”
“However, thyroid disease remains a major concern, because it can masquerade as so many other conditions. Dry skin and thinning hair are common symptoms, alongside thefatigue和aching joints that people put down to arthritis. Your rheumatologist or GP should offer tests to check your thyroid function.”
If thyroid disease is diagnosed, it’s reasonably easy to manage with the right medication.
2. Check for vitamin deficiencies
“Vitamin Ddeficiency affects most of the population. If you haven’t topped up your levels during the summer because of work or fatigue making you stay inside, you may be lacking come winter,” says Dr Rae.
“This can lead to weakness of muscles, low mood and lethargy – all typical symptoms of fatigue. Vitamin D levels are often low in forms of inflammatory arthritis, such asfibromyalgia,rheumatoid arthritis和狼疮.
I recommend using a vitamin D spray under the tongue each morning – this gets straight into the blood stream.”
B-group vitamins and folate are essential for good energy levels and optimal nerve function, which are both important in fighting fatigue. Folic acid also seems to reduce the chance of heart attacks and strokes. Vitamin K is vital for bone health, which can improve muscle function and fitness.
3. Eat a healthy diet
While it’s tempting to tuck into comfort foods, your mind and body will thank you for giving the creamy pasta dishes a miss.
Rae博士解释说：“富含植物性食物的低碳水化合物饮食，例如坚果，橄榄，豆类，发酵产品和绿叶蔬菜，增强肠道健康并增强免疫力。”“这是因为一个更多样化的微生物组（收集了三亿微生物，它们生活在肠道中并帮助食物的发酵或分解]改善了肠道屏障并防止“漏水肠综合症”。”
这不是公认的条件，但一些专业人员声称这是许多长期疾病的原因，包括慢性疲劳综合症。
Health Supporters claim that many symptoms and conditions are caused by the immune system reacting to germs or other substances absorbed into the bloodstream through a leaky bowel. “It’s estimated that we need 30 different plant-based foods per week, so challenge yourself to see how many you can eat over seven days,” says Dr Rae.
4. Practice good sleep hygiene
It’s ironic that those with fatigue often find their sleep is disturbed and unsatisfying. “Sleep hygiene techniques can be very helpful,” says Dr Rae.
“Simple things such as establishing consistent times for going to bed and getting up, and sleep rituals such as screen shutdown followed by slow, deep breathing and stretching, can help.
“Japanese researchers found that a routine of holding and releasing tension throughout the body in a systematic way is effective in preparing the body for sleep. Start by stretching the hands for the count of several deep breaths and then gradually relaxing them. Next, clench a fist and release. Progress slowly down the body, extending out the spine while clenching and releasing the glute muscles in the bottom.
最后，伸展腿部，释放膝盖，紧张并伸展脚趾，每次在四到五个深呼吸的过程中释放紧张局势。”
5. Use the four Ps
These ‘Ps’ are problem-solving, planning, prioritising and pacing. Use problem-solving to pinpoint activities that cause you to become most fatigued. This means you can plan your day around them, and rest before and after. That allows you to prioritise and save your energy for the things you enjoy, and activities you’ll be able to sustain for longer if you pace yourself.
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