Feeling Fatigued?

Lately, I’ve had quite a few clients ask me how I deal with chronic fatigue. Most people who have autoimmune disease suffer from fatigue. It is one of the most common complaints. It can be a minor annoyance, a daily issue, or so debilitating that it effects everyday life. 

Autoimmune fatigue is the kind of tired that does not get better with rest. It can also come with brain fog and headaches. 

This kind of fatigue can come up for many reasons. The root cause of my fatigue has ranged from anemia, vitamin and mineral deficiency, adrenal fatigue from increased stress, and lack of protein. Sometimes it was all of these at the same time. 

Dealing with fatigue is one of the hardest parts of having autoimmune disease for me. Waking up in the morning feeling completely exhausted is not my favorite way to start the day. 

While fatigue may be a part of life for those with autoimmune disease, it doesn't have to control your life. There are plenty of things you can do to help you deal with fatigue.

Get plenty of sleep. You want to average 7-9 hours a night. Creating healthy sleep habits is so important. Create a bedtime ritual. For example, I shut off my phone an hour before bed, I take a shower or bath, and then crawl in bed to read my book. When it is time to close the book and go to sleep my body is ready to rest.

Eat well. Cut out high-sugar, high-starch, and ultra processed foods. These foods may give you a burst of energy but end up making you feel even more depleted and fatigued. You want to focus on eating lots of fruits and veggies, whole grains, as well as high quality protein and good fats.

Drink water, lots of it. Often when we feel fatigued the first thing we reach for is caffeine. Caffeine will give you a temporary boost of energy but it doesn’t last. Drinking plenty of water eliminates the potential of fatigue being increased because you are dehydrated. Water helps to detoxify and decreases inflammation.

Move your body. Often when you are feeling fatigued moving your body may be the last thing you feel like doing. Regular, consistent exercise is a natural anti-inflammatory. Anything you can do to decrease inflammation will decrease fatigue. Make sure you adjust your activity to meet your needs on that particular day. Don’t overdo it, just do it. ;)

Make sure you are not deficient in essential vitamins and minerals. You can ask your doctor or naturopath to test you to see if you are deficient in things like vitamin D, C, and B, magnesium, and zinc. These are just a few deficiencies that can contribute to your fatigue. 

Destress everyday. Stress causes inflammation in the body. Taking time for things like meditation, deep breathing exercises, or a bath can help you with fatigue. You cannot avoid stress in your life but you can learn how to deal with it in a constructive way so it does not deplete you.

Be nice to yourself. If you find that you are constantly trying to push through your fatigue and end up getting frustrated or angry you will only end up feeing worse. Make adjustments to your schedule if possible but also make sure you create time in your day for things that bring you joy. Give yourself some grace. You are doing the best you can and learning as you go. 

The key to dealing with autoimmune fatigue is creating healthy habits. It is a reminder for us to take better care of ourselves and to find more balance in our lives. 

Have you been dealing with autoimmune fatigue? I’d love to hear what works for you!