MS Fatigue: 9 Tips to Help You Feel Better

Fatigue is the most prominent symptom of Multiple Sclerosis (MS), researchers say. Multiple sclerosis is an autoimmune disease which affects your central nervous system. MS Fatigue also affects your ability to live energetically. Studies proved that the majority of people living with multiple sclerosis complain about experiencing extraordinary fatigue throughout the day. So experiencing any energy level drop, talk to your doctor, immediately. They can recommend some therapeutic strategies to make you feel better. Implementing such strategies may help you feel more energetic by regaining your lost energy levels. 

Research showed that every person living with MS  experiences fatigue. The National Institute of Mental Health has explained thoroughly that hoe MS causes fatigue in most of the MS patients. Their team claimed that around 75 to 80% people living with MS experience high levels of fatigue. 

Overview

According to studies, multiple sclerosis is characterized by several symptoms but the most prevailing is fatigue. The other symptoms may come and go, but fatigue is the constant source of worry for the MS patients. It affects all individuals, no matter at what stage of MS you’re. People living with MS do not take the word similar as quite depleted. Often people get confused by the term fatigue. It is not necessary that every person who feel tired is also affected by MS, those who are affected by MS surely will experience fatigue. So, this means feeling tired or experiencing fatigue are two different phenomena. The fatigue that comes with MS is not similar to fatigue that comes from exertion. For example, a normal person feels fresh and energetic after having a sound sleep but a person with MS Fatigue experiences tiredness after waking up. 

In addition, the exact cause of Multiple Sclerosis Fatigue is still unknown. Keep on reading to learn about some effective tips to reduce your MS Fatigue and regain your dropped energy levels due to Multiple Sclerosis.

What Causes MS Fatigue?

Researchers and medical experts are trying hard to find out the exact and actual cause of Multiple Sclerosis Fatigue but till date they have not succeeded. However, some triggers are associated with harsh conditions, some are directly and the others are indirectly. Experts say that Multiple Sclerosis Fatigue may be caused due to muscular issues or problems in the nervous system. More studies found that the disruption in neurotransmitters u your brain or circadian rhythm can be the major reason of developing this condition. 

In addition, disturbed sleep and certain chronic pains also lead to complications in your body systems that result in MS Fatigue. However, studies a;so suggest that many reasons are associated to Fatigue. Some are directly linked to MS, but some have no relation with it.

Well-known types of fatigue that affect individuals especially living with MS, include:

Autoimmune Fatigue: Several autoimmune diseases are directly associated with lassitude or persistent tiredness, which are the most common type of Multiple Sclerosis Fatigue. This symptoms are much similar to the type of fatigue experienced in chronic fatigue syndrome.

Indirect Fatigue: Multiple Sclerosis Fatigue can also be caused by side effects of certain medications, depression, stress, and trouble sleeping due to muscle spasm. These factors may lead to chronic illnesses including Multiple Sclerosis. Experts also suggested that anemia and thyroid diseases are also related to this condition.

Neurological Fatigue: Multiple Sclerosis have severe symptoms like muscle spasms, tremors and muscle weakness. These symptoms use a lot of energy and lead to fatigue. Some other factors like heat exposure, fever or strenuous physical activity can also lead to neurological fatigue. 

MS Fatigue and General Tiredness

If you are eager to learn the methods to beat fatigue caused by MS, it’s necessary to learn the types of fatigue you experience when you have MS. researchers have concluded through analytical study of the symptoms of MS that MS Fatigue has distinct characteristics which make it different from general tiredness. This means, every type of tiredness is not MS Fatigue. Studies support the idea that MS Fatigue is quite different from general types of tiredness. The following characteristics can help you to identify if you have MS Fatigue or a general tiredness caused by other factors:

Occurrence: It occurs suddenly and symptoms appear at once.

Progression: It gets worse as the day passes.

Severity: Its pain and symptoms are more severe than general tiredness.

Effects on Routine Activities: It can disrupt your ability to perform routine chores more severely than regular fatigue.

Frequency: It occurs daily.

Sensitivity to Heat: It may be aggravated by humidity and heat.

Time of the Day: It usually starts in the morning and remains throughout the day.

Tips to Beat Multiple Sclerosis Fatigue

Taking Exercise Regularly

Research confirmed that taking regular exercise can help reduce fatigue. You can perform both types of exercise whether resistance training or aerobic exercise to achieve the goal. Other studies suggested that when you try hard to stick with a consistent exercise program, you can improve your body balance, weight, muscular endurance and general well-being. All these factors play a key role in fighting with MS Fatigue.

A 2023 study found that exercising often can also be the cause of fatigue, sometimes, when you are living with MS. so it’s recommended to do experiments to find out what kind of exercise makes you feel relaxed and less fatigued. You also should explore the bed time of the day when exercise impacts your fatigue more effectively. For example, it is a common practice to do exercise in the morning, but if morning exercise incapacitated you for the entire day, you can exercise close to your bedtime. 

Moreover, you can take advice from your physical trainer or doctor before starting a new fitness program. This can help you to avoid the side effects of exercise. It is important to remember that your goal of exercise is to get rid of fatigue, not feel more tired. 

Conserving your Energy

People living with MS can better understand the role of energy in their lives. You may think that energy conservation is just important for the environment, no bro, it is very important to beat MS Fatigue too. You surely complete your important task at that time of day when you feel more energetic and fresh. Similarly, less fatigue is related to energy. Whenever you feel less fatigue, it ensures that you have more energy at that time. Take advantage of the conserved energy and try to complete your tasks including cleaning, studying or shopping. When you feel fatigued, stop every work and take rest for a longer period of time to conserve energy for remaining tasks.  This clarification may help you understand that you must identify the time and amount of exercise necessary to beat MS Fatigue. Research shows that conserving your energy while doing some exercise may be the most effective way to reduce MS Fatigue. However, more research is needed.

Practicing Mindful Movements

Mindful exercises include the exercises in the form of meditation that connect your body to your body. Such mind-body connections can be achieved by yoga and Tai chi. These types of mindful exercises or meditation yoga practices can reduce Multiple Sclerosis Fatigue. Several studies show that people living with MS can benefit from tai chi, but more research is needed. 

According to studies, yoga incapacitated mindfulness, low-impact exercises, and muscle stretching to your workout routine. So yoga can help beat your MS-related fatigue. 

Pace Yourself and Take Breaks

If you want to stay healthy for a longer period of time, try to take some breaks and pace yourself. Taking breaks can help you beat stress and fatigue. When you feel drained and continue to push yourself, you in fact, are putting yourself at risk of getting seriously ill. Thus, feeling fatigued is the indication that you need a break from your busy schedule. 

Staying Cool

People living with MS are sensitive to heat. Thus, they feel more fatigued when they stay in a hot environment or become overheated. If you’re a patient of MS, you can try the following techniques to cool down:

• Jump in a swimming pool.
• Wear light weight and light colored clothes.
• Use air conditioning when you need it, especially in the hot months of year.
• Wear a cooling vest.
• Drink icy beverages.
• Take a cool shower frequently.

Trying Physical or Occupational Therapies

People living with MS, must try occupational therapy. Such therapies teach you to simplify your activities in your home or work places. Your therapist teaches you how to change your environment. To help to increase your mental and physical energy.

In addition, physical therapy also helps you perform daily tasks more effectively. So you can conserve your energy while walking or doping different physical activities by using certain techniques and devices. However, experts suggest that occupational therapy can reduce fatigue more effectively when combined with other strategies. 

Keeping your Circadian Rhythm Regular

Disturbed circadian rhythm or sleep problems can cause fatigue in people with MS. If you have trouble falling asleep or cannot get a good sleep at night, you may get fatigued soon and don’t feel refreshed after awakening in the morning. Disrupted or interrupted sleep due to irregular circadian rhythm results in feeling tiredness. Regulating your circadian rhythm and main good sleep hygiene can help beat MS-related Fatigue. 

However, experts suggested that before applying techniques to treat your sleep problems, identify the other MS symptoms that are causing sleep problems, like urinary dysfunction or hypertension. 

Moreover, some simple lifestyle changes like maintaining a cool and calm environment in the bedroom near bed time, avoiding alcoholic or caffeinated drinks while going to sleep and limiting screen time near bedtime can help manage sleep problems. Certain medications also help relieve pains distracting your sleep schedule, also help treat sleep problems.

Eating Food that Beat Fatigue

Unhealthy and imbalanced diet can easily make you feel tired. Poor nutrition is the major cause of inducing fatigue in people with MS. The food you eat affects your overall health and can increase the progression speed of the disease. Eating fresh fruits and vegetables with a balanced amount of whole grains and lean proteins can help reduce your MS-related Fatigue. People with MS-related Fatigue adopt some diet plans containing essential nutrients like vitamin D and healthy fats especially important for reducing fatigue. Visit your dietitian to get complete information about what you should eat that can help you beat fatigue. Your doctor may refers you a nutritionist to help create an effective and personalized diet plan specifically working for you.

Keeping Stress in Check

Stress is just like your eating habits affects the overall health of people living  with MS. Stress causes fatigue and tiredness in MS patients. Effects of stress vary person to person. So it’s not necessary that the strategy working for your friend can also be good for you. 

Studies showed that stress also causes insomnia which results in fatigue. This means having stress while affected from MS can worsen your fatigue. Thus it is proved that stress causes worsening  of MS-related Fatigue. Worsening of symptoms like fatigue can increase the speed of disease progression. So take exercise, eat good food and stay cool to avoid stress. Mindful meditation and mindful movements also help you ease stress. Talk to your doctor to learn about more ways to reduce stress. 

Remember that stress is a part of routine life. So your aim is to manage it, not get rid of it entirely. Managing stress can lead to reduction in MS-related Fatigue.

Conclusion

MS Fatigue can affect your daily life and overall health. Your work life is also affected with Multiple Sclerosis related fatigue. Limiting some life activities and following simple lifestyle changes can result in reducing MS-related Fatigue. Learning techniques to beat fatigue can help both types of fatigue, whether it is MS related fatigue or just general tiredness. 

Ask questions from your healthcare provider about your fatigue and energy levels to have a complete guidance about reducing fatigue. They can help you to find ways to manage your fatigue symptoms while you’re living with MS.