Chemo fatigue, which is the feeling of being tired and lacking energy, is a common side effect of chemotherapy for cancer treatments. Unlike normal tiredness, fatigue is daily whole-body tiredness that doesn’t decrease even after rest or sleep. It can appear suddenly and last for days, weeks, or months for different people. There are several steps you can take to manage chemo fatigue and reduce the feelings of tiredness.
- Schedule rest time. Give your body time to rest and recover by taking regular breaks during the day. Take regular short naps less than an hour each during the day instead of sleeping once for a long time. Maintain a schedule and stick to it so your body knows when it's time to sleep and wake up.
- Pace yourself. Schedule work or activities for when you feel the most energetic during the day. Ask for help from friends, family members, neighbors, or coworkers. They can help with tasks like driving, shopping, or gardening. Work at a pace that isn’t too slow or too fast to avoid wearing yourself out.
- Include exercise or yoga. Exercise and yoga have been shown to help reduce feelings of fatigue and improve sleep in cancer patients. Staying active is one of the best ways to fight chemo fatigue. Simply going for walks outdoors can be a great way to boost your energy. Start slowly and give your body time to adjust before increasing the intensity or time you spend exercising. Talk to your health care team if you need help finding physical therapists who specialize in exercise programs modified for chemo fatigue. Avoid exercising late in the evening, as this can get in the way of sleep.
- Making changes to your diet. Sometimes, your diet may be lacking in calories and important nutrients. Your health care practitioner or dietician will review your current diet and suggest changes that can help reduce chemo fatigue. You may be asked to take vitamins or electrolytes, which are minerals like sodium and potassium. Avoid caffeine, as it can get in the way of sleep.
- Complementary therapies or practices are an option. Aside from yoga, some cancer patients have found that meditation, mindfulness practices, and massage therapy help them relax their body and sleep better. Mental health counseling and stress management techniques can also help reduce feelings of tiredness.
Chemo fatigue can be overwhelming to deal with, but making these changes can help you better manage the feelings of tiredness. Always talk to your doctor if you feel tiredness or any other side effects from chemotherapy or any other form of cancer treatment.
