Joint pain is not the only symptom of psoriatic arthritis. In fact, it may not be your most pressing concern. “Many people say fatigue is a bigger problem than pain,” says Dr. Hayes Wilson, a rheumatologist at Piedmont Rheumatology Consultants in Atlanta.
Fatigue is more than the fatigue we all experience from time to time. According to the Arthritis Foundation, this is a feeling of extreme fatigue that interferes with daily life and does not go away even after a night’s rest. The inflammation and pain associated with psoriatic arthritis can contribute to fatigue.
To combat fatigue, experts suggest that people with inflammatory diseases conserve energy, the same way some people spend money and calories. This strategy is known as the “spoon theory.” Getting out of bed, taking a shower, walking, driving a car — all tasks use “spoonfuls” of energy, says Dr. Wilson. And as the days go by, the number of spoons becomes less and less.
Another problem? To replenish these energy stores, you need to get enough sleep. This is not always easy to do with psoriatic arthritis, as symptoms such as joint pain can keep you up at night.
Finding ways to conserve energy levels can help fight fatigue. Here are six of his strategies you should try.
1. Prioritize what you need to do
No matter how long you’ve lived with psoriatic arthritis, it’s important to have a plan. Plan to do your most important or arduous tasks during the times of the day when you have the most energy. “It moves slower in the morning than in the afternoon, so I’m careful not to overdo it.” [it] “When you prepare,” says John Latella, 79, of Connecticut, who has lived with psoriatic arthritis for more than half his life.
If there’s something important to do on the calendar, Latera can wake up early enough to get everything done before heading out the door. Writing out your schedule at night can also help you prioritize important tasks for the next day.
2. Don’t stop taking power naps
Simply put, some people need more sleep than others. that’s ok. Jodi Quinn, 62, of Plymouth, Massachusetts, was diagnosed with psoriatic arthritis in 2003. If there’s one thing she’s learned during that time, it’s that she needs to keep her eyes closed a little longer.
But what if you can’t get the recommended seven or more hours a night? That’s where naps can help. According to the Sleep Foundation, to reap the restorative benefits of sleep without feeling groggy afterward, keep it short, around 20 to 30 minutes. Also, try to schedule naps earlier in the day to avoid disrupting your night’s sleep.
3. Prepare meals in advance
It’s no secret that hunger can make you tired, but cooking and preparing meals requires a lot of energy. Therefore, it makes sense to use some of your energy on Saturday or Sunday to prepare multiple meals for the week. Quinn prepares meals and freezes them to use throughout the week. On high-energy days, eat double the amount of soups, stews, and sauces.
Bonus: Preparing your own food also allows you to use healthier ingredients and eat the right portions.
4. Set reasonable fitness goals
Regular exercise can help boost your energy levels, but too much can be ineffective. In fact, exercising too quickly can cause muscle soreness and excess pain and inflammation.
Start slowly with low-impact activities that don’t put stress on your joints, such as walking, swimming, or yoga. Gradually increase your physical activity until you reach the recommended 30 minutes a day, at least 5 times a week (or as much as your body allows).
5. Take breaks between activities
Amber Porash, 41, of Alma, Michigan, has lived with psoriatic arthritis and fatigue for more than 20 years. Her energy saving tips: at her own pace. If you have to do chores that require more effort, stick with easier chores and take breaks as needed. I also try to save my energy for special events and get plenty of rest before the big day.
“Also, when people ask me for something, I make sure they understand that it may take a little longer depending on how tired they are that day,” Polash says.
6. Make everything more accessible
“Energy conservation is primarily a skill based on organization,” Wilson says. For example, if you want to do laundry, you can gather everything you need in a basket and carry it to the washing machine in one trip. Pack less so you don’t feel burdened by too much lifting and folding.
Another idea: Arrange your workspace so that everything is within reach. For example, if you purchase a front-loading appliance and mount it high up, you won’t have to bend over or reach as much. Alternatively, you can iron while sitting in a high chair instead of standing. “Organizing your tasks so that they require the least amount of energy will help you work at peak efficiency,” Wilson says.
