How to Beat Fatigue

Fatigue is something we all experience, and it may become a major barrier to daily life. It drains our energy, hinders our focus, and withholds our ability. This article will explore what fatigue is, what causes it, how it especially impacts people with lupus, and steps to take to manage it and feel better.

*Disclaimer:

The information provided in this article is for general informational purposes only and is not intended as medical advice. It should not be used as a substitute for professional diagnosis, treatment, or advice from a qualified healthcare provider. Reliance on any information provided in this article is solely at your own risk.

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Fatigue on the surface level appears as feeling sleepy after a long day however, it’s deeper and harder to manage. Fatigue is that heavy, drained feeling that lingers even after a full night’s rest. You might wake up already tired, struggle to focus, or feel like even the smallest tasks require mountains of effort. Fatigue can weigh on your body and mind, showing up as physical weakness, brain fog, mood swings, or the sense that you’re always running on empty. It may manifest through physical weakness, slower reflexes, poor concentration, and emotional instability.

Signs of fatigue include:

• Having slower reflexes or poor concentration

• Feeling physically weak

• Feeling easily frustrated/overly emotional

Fatigue can be triggered by lifestyle choices (e.g., lack of sleep or poor nutrition), emotional struggles (e.g., depression or stress), medical conditions (e.g., infections, anemia, or chronic diseases), or even medications.

People living with lupus are vulnerable to fatigue. According to the Lupus Foundation of America, about 80% of lupus patients experience chronic fatigue, ranking it as their most disabling symptom. Factors like inflammation, medication side effects, sleep disturbances, and emotional stress all contribute to the heavy fatigue seen in lupus patients. Fatigue is often called an "invisible struggle" because although it significantly affects their quality of life, it is not obvious to others.

A variety of factors can cause fatigue, many of which overlap, such as:

• Aging: According to the National Institute on Aging, aging naturally reduces energy levels due to bodily changes and multiple health conditions.

• Poor Sleep Habits: Inconsistent sleep patterns, insomnia, or restless nights

• Lifestyle Factors: Poor nutrition, dehydration, lack of exercise, and excessive alcohol use.

• Physical Health: Conditions like lupus, diabetes, heart disease, anemia, or thyroid issues.

• Mental Health: Depression, anxiety, and high levels of chronic stress can all lead to fatigue.

• Medications: Some medications, especially those for chronic illnesses, list fatigue as a side effect.

Identifying the root causes is crucial for finding the right strategies to manage fatigue.

Beating fatigue doesn’t always require a major life overhaul. It begins with small but powerful changes in everyday life:

• Establish Healthy Sleep Habits: Go to bed and wake up consistently every day, even on weekends. Make sure your bedroom is quiet, cool, and dark.

• Eat Balanced Meals: A healthy diet fuels your body. Focus on eating fruits, vegetables, lean proteins, and whole grains.

• Stay Active: Light to moderate exercise, like walking or stretching, can boost energy levels. It’s important to balance movement with adequate rest.

• Manage Stress: Practice mindfulness, meditation, or breathing exercises. Stress management reduces the emotional and physical drain that worsens fatigue.

• Pace Yourself: Practicing mindfulness, journaling, or even taking a few deep breaths during the day can help you stay grounded. You don’t have to do everything at once. Break up tasks and rest when your body tells you to.

• Communicate Your Needs: Let people around you know what you’re dealing with, it can make a huge difference in how supported (and less alone) you feel.

Some fatigue is normal, but if it lingers, worsens, or starts interfering with your daily life, it might be time to talk to a doctor.

Reach out to a healthcare provider if:

• You’re constantly exhausted, even after resting.

• Fatigue is keeping you from doing things you normally enjoy.

• You notice other symptoms, like weight loss, emotional changes, or fever.

Doctors can help by running tests, reviewing your medications, and suggesting targeted treatments or therapies to figure out what’s going on—whether it’s a health condition, a side effect of medication, or something else and guide you toward the right treatment or support.

Understanding where fatigue arises, especially in chronic conditions like lupus, is the first step in regaining control over your life. With better habits, a support system, and medical guidance when needed, it’s possible to manage fatigue and start feeling awake.

Fatigue | Better Health Channel

Fatigue in Older Adults | National Institute of Aging

Strategies for managing fatigue | Lupus Foundation of America

The Invisible Struggle: Fatigue Associated with Lupus | The Hibbs Lupus Trust