While the most common symptom of Sjogren’s syndrome is dryness, many people live with other issues caused by the condition. One symptom that doesn’t get talked about enough is chronic fatigue. And yet, when the Sjogren’s Foundation surveyed over 3,600 people living with the condition, almost 80 percent reported that fatigue had the greatest impact on their quality of life in the past year. That’s why it’s essential to know how to manage it effectively.
Saying you’re tired can almost feel inadequate when dealing with Sjorgen’s. That happens because the fatigue associated with this condition is more complex than that experienced by those without an autoimmune condition.
Like many autoimmune diseases, Sjögren’s causes inflammation in your body. With your immune system attacking your cells all the time, it’s no wonder that you constantly feel drained of energy. Your immune system is also in a dysregulated state, where your T and B-cells aren’t communicating in the way that they should. The result is that the immune system never seems to wind down, and there’s always inflammation.
To complicate things further, Sjogren’s can often co-occur with other autoimmune conditions. The list can include lupus, autoimmune thyroid diseases, rheumatoid arthritis, and scleroderma. On top of dealing with separate symptoms, you have to contend with fatigue from different conditions.
Another issue that can affect persons who are living with Sjogren’s is Dysautonomia or autonomic dysfunction. When this happens, your nervous system doesn’t function properly and can’t control your body’s automatic processes as well as it should. These processes usually include your heart rate, blood pressure, digestion, sweating, and breathing. One common symptom of dysautonomia is fatigue. Additionally, people with this condition often do not sleep well.
You also can’t discount how your condition affects your sleep. If you’re not sleeping well, the fatigue only gets worse. Poor sleep can also exacerbate the conditions that messed with your ability to fall asleep in the first place.
RELATED: Living With Sjögren’s: 7 Daily Habits That Make a Real Difference
Proper hydration isn’t just the key to managing your other symptoms; it can help with fatigue, too. For someone with Sjögren’s, this can mean drinking at least two liters of water every day. Doctors also say that adopting an anti-inflammatory diet can boost your body’s energy. The right foods help fight inflammation while giving your body the energy it needs to keep going.
Some of the foods you should add to your meals include fatty fish such as salmon, herring, mackerel, sardines, and tuna; striped bass and anchovies; citrus fruits; whole grains; olive oil; probiotics; prebiotics; and fresh vegetables. On the other hand, you need to avoid processed foods, red meat, processed meats, foods that are high in added sugar, deep-fried foods, and refined carbohydrates like white bread.
Regular exercise is another way to reduce fatigue and improve sleep. While you may be tempted to take on something challenging, it’s best to start slow and listen to your body daily. Your chosen form of exercise doesn’t need to be strenuous to be effective. Joint-friendly activities like tai chi and swimming can also be good options if you’re dealing with joint pain.
Stress can take its toll on your mental and physical health. Although avoiding stress is always the best option, it’s not always possible. In that case, finding ways to manage stress can be helpful. Effective stress management can look like taking a short walk, breathing exercises, or spending some time in nature. Meditation, yoga, and other forms of exercise can help fight stress.
Finally, you have to do everything you can to get your full eight hours every night. Of course, depending on what you’re dealing with, that may not be easy. However, a good bedtime routine where you wake up and go to bed at the same time is a great start. You should also ensure that your bedroom is cool and dimly lit so you’re comfortable.
It may seem like a good idea to drink coffee or another caffeinated beverage to stay alert. Unfortunately, it will dehydrate you further, interfere with your sleep, and worsen any brain fog you may be experiencing.
Even when you’re working on boosting your energy, you shouldn’t push yourself more than necessary. Instead, it’s better to work with your energy levels. That can mean scheduling tasks that require a lot of physical work or focus at the time of day when you’re most likely to feel up to it. It can also mean asking loved ones for help when necessary.
Another issue you have to pay attention to is how your job may affect your fatigue. Ignoring that can negate your hard work for managing your fatigue. This may be related to your workload or the level of stress associated with it. Both of these can significantly worsen your fatigue. In this case, it’s best to talk to your employer about the accommodations that can be made for your condition.
For example, you may be able to get a reduced workload or more time to complete your tasks. You may also ask about changes to your environment, such as using a humidifier, getting a chair to sit on regularly, or changing fluorescent lightbulbs, which may affect your eyes.
Although you may expect to feel tired, you should talk to your doctor if it’s only getting worse. Worsening fatigue may be a sign that your current prescribed treatment program isn’t working anymore. It could also mean that your diagnosis is more complicated than originally thought. As mentioned previously, Sjogren’s syndrome doesn’t always occur alone, and several other conditions can cause chronic fatigue.
When going to the doctor, it’s best to write down any new symptoms as well as anything you’ve been doing differently to fight your fatigue. This information can help your doctor to get a clearer picture of what’s happening with you. Depending on your symptoms, they may adjust your medications or suggest additional tests.
A recent survey shows that a large percentage of people with Sjogren’s syndrome live with chronic fatigue. While the cause of this constant tiredness can be complex, there are ways you can manage it and boost your energy levels. Of course, if nothing works or your symptoms get worse, you should talk to your doctor as soon as possible.
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