So for Manual Monday the topic was Fatigue and that got me thinking about it.
For my fatigue I mentioned I take Rhodiola which helps me a lot. Twice a day. As soon as the fatigue hit me again I take another. It helps me managed it. I can’t recommend it enough but talk to your doctor of course. It is also a nootropic, so in improves cognition. The studies show it improves it in relation to the fatigue… so when you are fatigued you are also mentally fatigued, and it will likewise help with that. I recently increased by dose to 200mg a day, and at that level it helps with FM fatigue all day, unless it is extreme.
And here I wrote about it The brain fog, cognitive dysfunction, and fibromyalgia
and this one Fatigue and fibromyalgia
Basic tips for fatigue are:
- Planning rest times- because we literally need to build up energy to do anything.
- Change routines- to fit your fatigue, if you can, in fact, do this. So plan down times. Plan rest times. Plan recovery times. Pacing in the extreme, people, pacing, pacing, pacing.
- Exercise- is a big one. Not major exercise. Mild exercise. Whatever you can literally manage. Start real slow. Like a ten-minute walk sort of exercise. But it can be stimulating.
- Short naps- like power naps. Not late in the day. 90 minutes being the longest because that is a sleep cycle.
- Sleep hygiene- well we have serious issues with sleep as is, so always a go idea to have good sleep hygiene.
- Stress reduction- I think this is always on the list and likely because the fatigue is caused by a lot of other factors including pain, so reducing stress can sometimes help manage our other symptoms.
I find it a pretty endless problem though. Like thick heavy weight wants to pull me into a nap. Like sleep sucked the energy out of me instead of giving me some. I got nothing when I get up. You have to wade through the fatigue to get anything done with a 1/4 full tank dropping to empty withing seconds. Soon coasting on fumes.
There isn’t an easy way to deal with this if you have a semblance of a life. Fatigue is substantially worse than other people thing it is. Just a wee bit tired are you? No, I am so fatigued my body craves a thousand year nap. Exercise does make me fatigued, not sure how it makes it better. Immediately after I have exercise fatigue, where I can barely walk from ten minutes of exercise. I would say it is better at help me sleep than anything, so I do that at night.
I would say the most important tips on that list are giving yourself recovery time, for anything. Go out on a Saturday, not a Sunday if you work, you need the Sunday for recovery time. And pacing, because pacing is the only thing we can do with extreme fatigue, we cannot push ourselves.