For people experiencing an ulcerative colitis (UC) flare, fatigue is one of the most common side effects outside of the gastrointestinal (GI) tract. And it doesn’t necessarily go away when the flare is over.
Although fatigue can seriously deplete your energy reserves, certain lifestyle changes can help you fight back. Here are eight strategies you can try.
1. Catch Some Z’s
A good night’s sleep can help you feel more rested throughout the day. “I try to sleep for at least 10 hours,” says Brooke Bogdan, 28, a public relations professional from Cleveland who was diagnosed with ulcerative colitis in 2013. ”If I get less than nine hours,” she says, “I don’t feel well.”
2. Stay Active
Although exercise can boost your energy, going for a run or lifting weights can be challenging when you already feel exhausted. Bogdan tries to remedy this problem by going to the gym first thing in the morning, before a long workday tires her out.
Exercising with other people can also be a good motivator, says Effie Siamalekas, 25, a videographer in Oakville, Ontario, Canada, who was diagnosed with ulcerative colitis in 2015. Although she’s been in remission since July 2016, she occasionally feels tired and tries to stay active by playing soccer, hitting balls at a driving range, or going rock climbing with friends.
3. Eat a Healthy Diet
When you’re tired, you may be tempted to eat something sweet for an instant energy boost. But that’s a bad idea, because that brief sugar high will inevitably turn into a sugar crash. Choose foods such as bananas, eggs, oatmeal (if you can tolerate fiber) and peanut butter instead, says Neilanjan Nandi, MD, a gastroenterologist and associate professor of clinical medicine at the University of Pennsylvania in Philadelphia.
Staying hydrated is also important when you’re battling fatigue, says Emily Parris, 22, who was diagnosed with ulcerative colitis in 2013 and had her colon removed. “Drinking a lot of water is a challenge,” she says, “but it makes me feel much better.”
4. Open Up to Friends and Family
If you’re feeling too tired to go to a relative’s birthday party or an outing with friends, be honest about it. Parris says she hid her fatigue from family and friends for a long time, because she was embarrassed. “But after I shared what I was going through, they were really supportive,” she says. “Plus, it made me stop looking like a flake when I couldn’t go out.”
5. Address Emotional Fatigue
Living with ulcerative colitis can be emotionally exhausting, especially during flares. Even when you’re in remission, you can feel as if you’re walking on eggshells, Parris says, because you’re constantly worried about another flare.
6. Plan Your Day Carefully
If you’re experiencing an ulcerative colitis flare, you have only a limited amount of energy to spare. If you usually feel more energetic in the morning, plan to tackle your most demanding tasks at that time. Don’t overcommit when it comes to your social calendar. “Be realistic with yourself and know your limits,” says Parris. She suggests picking one or two events a week and planning for them. For example, if you have an upcoming dinner on a Saturday night, she says, spend that morning and afternoon relaxing instead of running errands.
7. Monitor Your Iron Levels
8. Give Yourself a Break
The fatigue you feel because of ulcerative colitis is much more severe than the tiredness a healthy person feels after a long day. Plus, it’s usually accompanied by other symptoms. “If I’m really tired,” says Bogdan, “I will also get nauseated.” Parris adds that “Going to the bathroom multiple times a day is tiring for anybody. It’s basically like having the stomach flu 24/7.”
Bogdan recommends listening to your body and resting when you need to. “Don’t push yourself,” she says. If you sense a flare coming on, taking a break or a nap is a good idea, especially because it might help you feel better later. “Don’t feel that you have to keep up with everyone else,” Bogdan says. “You have a chronic illness that you have to manage.”
The Takeaway
Living with ulcerative colitis often comes with the challenge of managing fatigue, a common symptom experienced even in remission. By making thoughtful lifestyle changes, such as eating nutritious meals, paying attention to your emotional well-being, prioritizing sleep, and staying physically active when manageable, you can help ease this tiredness. Remember, it’s all about listening to your body and giving yourself the breaks you need.
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