12 Ways to Fight It

by


How to Reduce Your MS Fatigue

Is there anything you can do to reduce your fatigue? Experts say yes. Here are some tips for preserving your energy so you can get the most out of each day:

1. Work Closely With Your MS Healthcare Providers

Make and keep regular appointments with your doctor to assess whether your disease is under the best control possible and you’re receiving optimal MS treatment.

“In many cases, when MS is well-controlled, it can help in terms of fatigue levels,” says Devon Conway, MD, a neurologist at Cleveland Clinic’s Mellen Center for Multiple Sclerosis Treatment and Research in Ohio.

2. Get Plenty of Sleep

Practice good sleep hygiene, which includes going to bed and getting up at around the same time every day, suggests Conway. “If you sleep a lot but you still feel fatigued, you should be screened for a potential sleeping disorder,” he says.

Sleep disorders are common among people with MS but are often overlooked.

Research has found that people with MS are at an increased risk for sleep disorders like insomnia and restless legs syndrome, which are related to daytime fatigue.

3. Avoid Heat Exposure

Getting overheated is a surefire way to increase fatigue, so staying cool is a must. To survive summers in Texas, Wentink does plenty of advance planning.

“When it gets really hot, I know that if I’m going to do an activity, it has to be before the sun rises or after the sun sets,” he says. “If I’m going to one of my kids’ sporting events, I make sure I bring plenty of water.”

Seeking out shade and wearing an ice pack around his neck also help Wentink from getting overheated.

4. Take Good Care of Your Overall Health

Maintaining a healthy weight and optimal blood pressure and cholesterol levels, and avoiding type 2 diabetes can all help with MS fatigue, says Dr. Conway.

“A healthy diet and a regular exercise program can really help,” says Cohen. “If you are physically out of shape and overweight, everything you do requires more energy.”

5. Fuel Your Body With High-Quality Foods

There’s no specific diet for MS, but the National Multiple Sclerosis Society recommends following a healthy diet that prioritizes colorful fruits and vegetables, lean protein, whole grains, and healthy fats while minimizing processed foods, refined grains, and added sugars.

“Consuming simple carbohydrates such as sugary foods and highly refined foods such as white bread, white rice, or pasta can cause blood sugar levels to spike and crash. The ‘crash’ can exacerbate preexisting fatigue in persons with MS,” explains Barbara Giesser, MD, neurologist and MS specialist at Pacific Brain Health Center in Santa Monica, California, and medical reviewer for Everyday Health.

How can you avoid this? Regularly choosing high-quality foods can help, says Dr. Giesser. Good options include:

  • Protein-packed options, like beans, nuts, and lean animal proteins
  • Fiber-rich foods, like oatmeal, brown rice, and high-fiber breakfast cereals
  • Fresh fruit and leafy green vegetables
  • Fat-free or low-fat yogurt
  • Omega-3-containing foods, like salmon and walnuts

6. Practice Mindful Movement, Such as Yoga or Tai Chi

Forms of exercise that include meditation and a mind-body connection, such as tai chi and yoga, may be helpful for MS fatigue. A review of research found that mind–body exercise had the most significant effect on reducing fatigue versus other exercise in people with MS.

“Yoga can be beneficial, as it incorporates mindfulness, stretching, and low-impact exercise,” says Conway.

7. Take Breaks and Pace Yourself

Pacing yourself and taking breaks during the day can help you stay healthy, says Wentink.

“When I’m drained and continue to push, I think I’m putting myself at risk for getting sick,” he says. “When I feel fatigued, I take it as a sign that I need to step back and take a break.”

Symptoms tend to get worse when severe fatigue sets in, says Wentink. “I try to slow down before that happens because I don’t want to bring on a relapse,” he adds.

8. Discuss Energy-Boosting Medication With Your Doctor

Modafinil (Provigil) is a wakefulness-promoting medication that works for some people with MS. The antiviral medication amantadine (Symmetrel) and dalfampridine (Ampyra), a drug approved to help with walking in people with MS, are also used to counter fatigue in people with MS. Using these medications for fatigue is an off-label use. The research on how much these drugs help with MS fatigue is conflicting, with some studies concluding that they offer therapeutic benefits while other studies suggest that they’re not more effective at reducing fatigue than a placebo and more research is needed.

9. Get Help for Depression

Depression is treatable, so if you think you might be depressed, tell your healthcare provider right away.

10. Engage in Regular Physical Activity

“I encourage exercise for my patients,” says Conway. “In my experience, it can make fatigue worse at first, but if a person can get over the initial hump, it can actually improve fatigue,” he says.

If you’re not sure how to get started with exercise or need some help identifying exercises that will improve your fitness without wearing you out, try working with a physical therapist or a personal trainer who is knowledgeable about MS.

Consulting with a physical therapist or occupational therapist about specific energy conservation strategies may also be helpful.

11. Simplify Your Life

“I have to resist being overcommitted, especially during the holidays,” says Wentink. Even though the chaos can be “beautiful chaos” with friends and loved ones, it can still cause health issues, he says. “I’ve experienced relapses in January or February, and I believe it’s because I pushed myself too hard during the holidays,” says Wentink.

Simplifying and choosing commitments carefully helps preserve energy, he says. “I feel at peace letting some things go to improve my quality of life in the long term,” he says. “I’m hoping that my overall state of health 20 or 30 years down the road will be better because of how I’m managing my life now.”

12. Manage Your Stress

Stress can make MS symptoms feel worse, and long-term stress that goes unresolved can lead to depression, anxiety, and sleep problems.

That makes it crucial to identify the sources of stress in your life and find ways to manage it.

What’s your best bet for stress reduction? “Some useful stress management techniques include getting enough restorative sleep, physical exercise, meditation, and yoga,” says Giesser.