Tips to Manage MS Fatigue

Extreme tiredness is a common symptom in MS. It affects more than 4 out of 5 people with the condition. But it’s worth a little digging to figure out if something else could be behind your lack of energy. Talk to your doctor about whether undiagnosed depression, a vitamin deficiency, infection, or sleep disturbances may be at the root of your problem.

You won’t always know when fatigue will strike. Energy levels can be unpredictable from one day to the next or even throughout the day. Learn to recognize the physical and mental signs that you’re flagging so you can adopt the mindset you need to care for yourself.

The best way to get familiar with the symptoms and triggers of your fatigue is to track them. Keep a log of your daily activities, general health, sleep patterns, and food. You may see patterns that arise when you start to feel depleted. This can help you plan your days to maximize energy.

Sleep troubles are also common when you have MS.  Bladder control problems and muscle spasms can make it hard to get your ZZZs. If you often wake up tired, talk to your doctor about how you can improve your sleep.

It can be taxing to always explain to people how you’re feeling when fatigue sets in. Come up with a vocabulary that others can understand. Compare your energy level to a phone battery: fully charged, running low, completely out. Or try a traffic light analogy: green, can go ahead; yellow, need to think about slowing down to stop; red, time to stop.

Physical and occupational therapists can help you come up with energy-saving ways to move through your day. They may suggest rearranging your living space so everything you need is in easy reach. Physical therapists can also recommend daily exercises you can do to improve your energy level.

Assistive devices like a cane, walker, or wheelchair can help you conserve energy and get around with less effort. You may not need to use them all the time, but they can be a crucial aid when your reserves are low. That’ll leave more fuel in your tank for other times when you want or need to walk unaided.

Getting hot can make fatigue and other MS symptoms worse. Be proactive about temperature regulation so you don’t overheat. When you can, stay indoors where there’s A/C, stay hydrated, and wear layers you can remove in case of a sudden change in temperature.

Remember: Your energy is finite. Be intentional about where and when you’ll use it. Plan ahead and think through the details of your day. At what points in time, for example, will you need to be on your feet or use your muscles the most? Save some steam for those hours. Don’t come out of the gate running as soon as your feet hit the floor.

Regular exercise is not only crucial for wellness, but it can give your body an extra boost to combat fatigue. Talk to your doctor about the intensity and type of workouts you can do. A nutritious diet helps, too. Avoid large, heavy meals, too much sugar, and caffeine. Stress-reduction methods like mindfulness and meditation help regulate your mind and body.