Give your Health energy levels a boost Heres how to increase your energy and help beat fatigue in five steps! words: GeorGina WinterSGill T he overwhelming fatigue often experienced by people with inflammatory arthritis is of a different magnitude to regular tiredness. And as it cant be seen, this debilitating symptom may be misunderstood, underestimated or ignored by others. Dr Hasan Tahir, consultant rheumatologist at Spire Bushey Hospital, Hertfordshire, says: Fatigue is recognised as a predominant symptom in most rheumatological conditions. It can be caused by the condition being active; it can be caused by pain. Lack of physical activity and depression can also be factors. We asked top experts and readers for their fatigue-busting strategies. Pace yourself Do you tend to find yourself overdoing things one day, then suffering the next? Angela Jacklin, a specialist occupational therapist in orthopaedics at Macclesfield District General Hospital, says: Its a vicious circle that can be difficult to break, but there are things that will help. 1. pace yourself break down activities into manageable pieces and do one bit at a time. 2. plan your day using a diary or to-do list. 3. prioritise look through the days activities and identify which have to be done, which can be delegated, and which dropped. Judith Dawson, 45, from Blyth, Northumberland, who was diagnosed with juvenile idiopathic arthritis in her teens, makes a full assessment of her pain and fatigue as soon as she wakes up. I then make decisions such as whether I can wash my hair. I plan my day as well as possible, making sure anything I need is on the right floor of the house, so I only have to use the stairs once. I buy clothes that dont need ironing and use lightweight appliances so that everyday tasks arent too exhausting. And I dont get too het up about housework! Its better to prioritise the essentials. Keep moving Exercise may seem like a challenge with arthritis, but it can actually reduce fatigue. A 2015 American study found that using a pedometer and a diary to record the number of steps taken each day was linked to significant drops in fatigue in people with rheumatoid arthritis. Fitness expert and Pilates instructor Julia Willmott says: Pilates is great for increasing energy levels as it focuses on breathing technique. Breathing more fully helps your body perform physical activities better, as well as helping with sleep and stress management. Eat right Eating a good diet can help to regulate your weight, which is known to alleviate osteoarthritis symptoms. And eating an assortment of brightly-coloured fruit and veg increases your antioxidant intake, which may help to reduce inflammation. Mark Rickaby, 40, from Calne, Wiltshire, believes diet helps to control his ankylosing spondylitis symptoms. He says: Eating healthily gives me more energy and greater mobility, so I can take short breaks from anti-inflammatory drugs. I eat lots of fish and vegetables and superfoods such as salmon, spinach and blueberries. I also use a juicer. Sleep tight Sleep can be elusive when youre in pain, but good sleep habits can help. Sarah Dillingham says: My husband and I have made our bedroom into a little oasis its really calm. I always try to go to bed at 10pm and get up at 6am. That way I can take a bit more time in the morning if I need to. Liz Lindsay, 38, from Dorking, Surrey, has rheumatoid arthritis. She adds: Gentle exercise and fresh air help me get a better nights sleep, so I go for a walk or do Pilates after work. Seek advice Self-help strategies can be useful, but you should also talk to your health practitioner. Dr Christine Haseler, a GP with a special interest in musculoskeletal health, says: A health professional can offer treatment for things like depression, and can also advise on referrals, such as to an orthopaedic surgeon or a pain clinic. For more information on fatigue, check out arthritis Cares factsheet here: arthritiscare.org.uk/fatigue or call our free helpline on 0808 800 4050 for a copy. i was low in iron and vitamin d Sarah dillingham, 43, from London, is the founder of software start-up company Case Study ninja. She was diagnosed with rheumatoid arthritis (Ra) 15 years ago. She says: Two years ago I had a flare up that lasted nearly a year I was barely able to walk. another Ra patient mentioned that his rheumatologist tested patients for anaemia and vitamin d. I requested a test and discovered I was low in both. I started taking iron pills and spending 30 minutes a day outside to increase my vitamin d levels. I saw results within weeks. I still get flares every few weeks, but my body copes much better, and the fatigue is much more manageable. an added bonus is that I now have the energy to eat healthily and exercise. Regular exercise means less joint pain, so I can be more active and I get less tired. Its like little building blocks it all i was low in iron find out more
