Fatigue is more than the tiredness everyone experiences from time to time. It’s an overwhelming feeling of exhaustion that can interfere with daily activities and doesn’t go away after a good night’s rest, according to the Arthritis Foundation. The inflammation and pain associated with psoriatic arthritis can contribute to fatigue. In order to deal with fatigue, experts suggest that people with inflammatory diseases budget their energy, almost like some people do with money or calories. This strategy is known as the “spoon theory.” Every task you do — getting out of bed, showering, walking, driving — uses a “spoon” of energy, Dr. Wilson says. And as the day goes on, you’ll have fewer and fewer of those spoons. Another problem? In order to help refill those energy stores, you need to get a good night’s sleep — which isn’t always easy to do if you have psoriatic arthritis, as symptoms such as joint pain can keep you up at night. Finding ways to conserve your energy levels can help fight fatigue. Here are six strategies to try.
1. Prioritize Your “Must-Dos”
Planning is key, no matter how long you’ve been living with psoriatic arthritis. Plan to do your most important or strenuous tasks for the time of day you have the most energy. “I move a lot slower in the morning than later in the day, so I make sure not to overdo [it] when getting ready," John Latella, 79, a Connecticut resident who’s lived with psoriatic arthritis for more than half his life. If he has something important on his calendar, he gets up well ahead of time so he can finish everything he needs to do before heading out the door. Writing out a schedule at night can also help you prioritize important tasks for the next day.
2. Don’t Knock the Power Nap
Simply put, some people need more sleep than others. And that’s okay. Jody Quinn, 62, of Plymouth, Massachusetts, was diagnosed with psoriatic arthritis in 2003, and if there’s one thing she’s learned during that time, it’s that she needs some extra shut-eye. But what if you can’t seem to hit those recommend seven to eight hours a night? That’s where the power nap comes in. A power nap is defined as a nap that lasts for 10 to 20 minutes, which is the ideal amount of time to get the recovery benefits of sleep without feeling groggy afterward, according to the Sleep Foundation. Or you could just close your eyes for 10 or 15 minutes to rejuvenate.
3. Meal Prep Ahead of Time
It’s no secret that hunger can cause fatigue, but cooking and meal prepping can require a lot of energy. So it makes sense to use some of your energy on Saturday or Sunday to prepare multiple meals for the week. It works for Quinn, who cooks meals and freezes them for use during the week. On high-energy days, she doubles up on soups, stews, and sauces. Bonus: By cooking food yourself, you can also make sure that you’re using healthy ingredients and smart portion sizes.
4. Set Reasonable Fitness Goals
Regular exercise can help boost your energy levels — but not if you overdo it. In fact, taking on too much exercise too quickly can lead to muscle soreness and extra pain and inflammation. Start slow, with low-impact activities that won’t tax your joints, then gradually increase your physical activity until you reach the recommended 30 minutes a day, five times a week minimum (or as much as your body will allow).
5. Take Breaks Between Activities
Amber Polash, 41, of Alma, Michigan, has been living with psoriatic arthritis and fatigue for more than 20 years. Her energy-saving tip: pace yourself. If she has to do a chore that requires more effort, she follows it up with an easier one and takes breaks as needed. She also conserves her energy for special events and makes sure she gets plenty of rest before the big day. “I also make sure that when people ask me to do something, they are aware that it might take me a little longer, depending on my fatigue that day,” she says.
6. Make Everything More Accessible
“Energy conservation is largely a skill that is based on organization,” Wilson says. If you’re doing laundry, for instance, gather everything you need in the basket and carry it to the washer so you only have to make one trip. Keep your loads small so you aren’t overwhelmed with a lot of lifting and folding. Another idea: Arrange your workspace so that everything is within reach. For example, purchase front-loading appliances and mount them high so you don’t have to do a lot of bending and reaching. Or iron while sitting on a high chair rather than standing. “When you organize tasks so they require the least amount of energy, you can operate at peak efficiency,” Wilson says.
