Rheumatoid arthritis (RA) is a chronic inflammatory disease that causes a lot of fatigue in people with arthritis. Coping with it can be challenging. If you struggle with RA fatigue, you are not alone. For many people with arthritis, this type of fatigue is one of the primary symptoms. The inflammation caused by RA can affect your energy levels. The good news is that there are many ways to help relieve fatigue and feel more energetic. Let’s look at some of the best strategies and lifestyle changes to regain your strength and flexibility during Rheumatoid arthritis fatigue. By making some thoughtful adjustments, you can begin to regain a sense of vitality.
Some key things to know about Rheumatoid Arthritis fatigue
- It is a nearly constant symptom for over 80% of people with RA.
- It can range from mild to severe, often described as an “unrelenting exhaustion.”
- It can come and go but rarely fully goes away, even during periods of low disease activity.
- It can make it hard to get up in the morning and carry out daily tasks.
- The fatigue is not relieved by sleep and often worsens by the afternoon.
- The exact causes are not fully understood but involve inflammation, pain, poor sleep, anaemia, medication side effects, and other factors.
In summary, RA fatigue refers to an overwhelming lack of energy that is one of the most common and challenging symptoms for people living with rheumatoid arthritis. Understanding the nature of RA fatigue is key to finding ways to manage it.
Causes of Rheumatoid Arthritis Fatigue
- Inflammation – It is a fact that the inflammation caused by rheumatoid arthritis increases cytokines, which are proteins that signal the brain to feel tired and lethargic.
- Pain – Dealing with chronic pain from rheumatoid arthritis can be mentally and physically exhausting. It can disrupt sleep and make even simple tasks require extra effort.
- Poor Sleep – Many individuals who have rheumatoid arthritis struggle with sleep due to joint stiffness and pain, which can lead to fatigue during the day from a lack of deep, restorative sleep.
Lifestyle Changes To Reduce Fatigue
Fatigue is a common symptom for those with rheumatoid arthritis (RA). While RA fatigue can feel overwhelming, there are lifestyle changes you can make to help regain your energy.
- Light Exercise- It may seem paradoxical, but engaging in modest physical activity can help reduce fatigue. Low-impact exercises like walking, swimming, and yoga can boost your energy levels without putting too much stress on your joints. It’s important to start slowly, with just ten to fifteen minutes of exercise each day, and gradually increase your endurance over time. The key is to avoid pushing yourself too hard and stick to a moderate exercise routine.
- Balanced Diet- To fight off weariness, it’s helpful to maintain a healthy and balanced diet. Make sure to include plenty of fruits, vegetables, whole grains, and lean proteins in your meals. Staying hydrated is also important, so be sure to drink lots of water throughout the day. Avoid consuming processed foods and sugary snacks, as they can cause energy crashes. To maintain stable energy levels, try eating smaller, more frequent meals throughout the day.
- Stress Management- Managing stress is crucial for your long-term well-being as it affects both your mental and physical health, leading to exhaustion and other issues. Make sure to take some time out of your day to care for yourself and practice relaxation techniques such as yoga, meditation, deep breathing, and listening to music. It is also important to get enough sleep. Aim for 7-9 hours each night and maintain a consistent sleep schedule. Reducing stress can help you conserve your energy.
Manage Energy Levels
Managing your energy levels is crucial when dealing with rheumatoid arthritis fatigue. Try incorporating some of these energy conservation techniques into your daily routine:
- Plan and pace activities – It’s best to plan activities that require more energy during times when you have the most energy, such as in the mornings.
- Prioritize tasks – Determine which tasks are most important to complete each day and prioritize them. Save less important tasks for when you have more energy.
- Alternate activities – It’s important to switch between high-energy tasks, such as vacuuming, and low-energy tasks, such as folding laundry, to prevent overexertion.
- Take frequent breaks – Make sure to take regular short breaks to recharge, whether you’re at home or work. Even a 10-15 minute break can boost your energy levels.
- Listen to your body – Don’t push yourself to exhaustion. Stop and rest when you start feeling tired. Respect your limits.
- Ask for help – Don’t be afraid to delegate tasks to family and friends when needed. Most people are happy to lend a hand.
- Modify your environment – Declutter your home and keep frequently used items within easy reach to minimize unnecessary motions.
Get Enough Sleep
Those with rheumatoid arthritis must get adequate sleep. One common symptom of this illness is fatigue, which can be efficiently managed with the right amount of rest.
Aim for 7-9 hours of sleep per night by adhering to a regular sleep pattern. Establish a relaxing sleeping atmosphere by keeping the space quiet, dark, and cold. To encourage higher-quality sleep, practice relaxation methods like deep breathing or meditation before bed.
Beware of caffeine and heavy meals right before bed, as these might cause sleep disturbances. Consult your healthcare practitioner about medication or therapy choices if pain or discomfort prevents you from sleeping.