Effective Strategies to Manage Fatigue in Multiple Sclerosis (MS)
Fatigue is one of the most common and debilitating symptoms of MS. Managing fatigue well can significantly improve your quality of life and help you maintain a more fulfilling lifestyle.
1. Prioritise Sleep Hygiene for Better Energy Getting good quality sleep is crucial. Establishing a consistent sleep schedule can help regulate your body’s internal clock, leading to more restful sleep. Here’s how to improve your sleep hygiene.
Stick to a routine: Go to bed and wake up at the same time every day, even weekends.
Create a calming environment: Develop a bedtime routine that signals your body it’s time to wind down, such as reading a book.
Limit distractions: Avoid caffeine and screen time in the evening as they can interfere with your sleep.
Address snoring issues: If snoring disrupts your sleep, consider earplugs, sleeping in separate rooms or consulting your GP to check for any health issues.
Woman gardening and resting by Yolanda Barker
2. Manage Your Energy Wisely to Combat MS Fatigue Energy management is key to reducing fatigue in MS. By pacing yourself throughout the day, you can prevent exhaustion and maintain a steady energy level.
Break tasks into steps: Divide larger tasks into smaller, manageable steps and take regular breaks to avoid burnout.
Set a timer for naps: If you need a nap during the day, set a timer to avoid oversleeping which can disrupt night-time sleep.
Use energy-saving tools: Use tools like mobility aids or sitting when doing tasks to conserve energy.
A seated tai-chi class by Yolanda Barker
3. Exercise Regularly to Boost Energy Level Regular, moderate exercise can boost your energy levels and help reduce fatigue whilst improving your overall fitness.
Start with low impact activities: Engage in activities like swimming, yoga or walking. If you are less mobile then perhaps a seated or an online class.
Gradually increase intensity: As your stamina improves, gradually increase the intensity of your workout but always listen to your body and avoid overexertion.
Keep your brain active: Mental exercises like word games or puzzles can help maintain cognitive function and provide a mental distraction from fatigue.
A healthy meal and drink by Yolanda Barker
4. Stay Hydrated and Eat Well to Reduce Fatigue Proper nutrition and hydration are essential for managing fatigue in MS. A well-balanced diet and adequate water intake can make a difference to your energy levels.
Focus on a balanced diet: Incorporate plenty of fruit, vegetables, whole grains and lean proteins into your meals whilst avoiding processed food, high fat and excessive sugar/salt.
Plan and Prep Meals: Batch cooking healthy meals in advance can save you time and energy throughout the week.
Staying Hydrated: Dehydration can worsen fatigue, so aim to drink plenty of water throughout the day. Keeping refillable bottles in the fridge, helps you keep track of intake.
Speak to your MS Nurse/Consultant by Yolanda Barker
5. Consult your MS Nurse/GP/Consultant If fatigue is becoming overwhelming, consult your MS Nurse. They can help you explore options like medication, occupational therapy or cognitive behavioural therapy (CBT) to manage your symptoms.
By implementing these strategies, you can take control of your fatigue and improve your overall well-being, allowing you to live a fuller, more active life living with MS.
