Fatigue may feel overwhelming, but a combination of lifestyle changes and practical strategies can help preserve energy.
“It’s about setting expectations,” says Lee. “What are good days? What are bad days? What can you manage?”
Implementing these strategies can help:
Practice Good Sleep Hygiene
Try these healthy sleep habits:
- Go to bed and wake up at the same times every day.
- Keep your bedroom comfortable, cool, and dark.
- Avoid alcohol, caffeine, and large meals close to bedtime.
- Shut off devices, such as your TV, phone, and computer, at least 30 minutes before you go to bed.
- Unwind with a relaxing bedtime routine, which may include taking a bath, reading, or meditating.
Conserve Your Energy
Energy conservation involves finding ways to use less energy to do daily tasks. Focus on planning ahead, prioritizing tasks, and pacing yourself:
- Space out tasks, such as grocery shopping and laundry, so you’re not doing them all in one day.
- Prioritize tasks and plan to do the most important ones when you have the most energy.
- Take breaks between tasks or rest as often as you need.
- Use adaptive devices, such as a shower chair, reacher, mobility aid, or electric can opener, to help make tasks easier.
Ask for Help When You Need It
Remember, you don’t need to do everything yourself. It’s okay to ask trusted family members or friends for help when you’re feeling fatigued. Be specific about what you need, whether it’s help cleaning your house, doing your grocery shopping, or driving your children to school.
If fatigue significantly affects your ability to work, you may also be able to ask your employer for accommodations under the Americans With Disabilities Act. These may include longer break times, the option to work from home, or an ergonomic workspace.
Eat Smart to Fuel Your Body
A well-balanced diet can help provide the nutrients and energy your body needs to function. There’s no one diet that’s right for everyone with PBC, but in general you should aim to:
- Include a variety of anti-inflammatory foods, such as fruits and veggies, fatty fish, whole grains, and nuts and seeds.
- Eat smaller meals every three to four hours to help keep blood sugar steady.
- Drink plenty of water to help prevent dehydration, which zaps energy.
- Cut back on foods high in sugar, which can cause energy levels to crash.
- Limit alcohol, as it can disrupt your sleep (and have a negative impact on your liver).
Strategies such as preparing and freezing meals, buying vegetables that have already been chopped, or using a grocery delivery service can help make cooking easier when you’re fatigued.
Your doctor or a registered dietitian can help you develop a meal plan to manage PBC and maintain your energy.
Exercise Regularly
If you’re new to exercise, start with just a few minutes at a time, and gradually increase the duration as you become more comfortable. Gentle activities such as walking, tai chi, or cycling are all good options when you have PBC.
Try Mind-Body Practices
Mind-body therapies, such as acupuncture, deep breathing exercises, meditation, mindfulness, and yoga, can help reduce stress, improve sleep, and boost mood.
Some research shows that engaging in a mind-body practice can help people with PBC manage fatigue and improve their mental health.
Take Medication as Prescribed
Ursodiol, the first-line treatment for PBC, does not directly help with fatigue. Still, treating the condition can help improve your overall health.
“There are people who feel tired, and then they get started on the correct medication, and they feel better,” says Lee.
Also be sure to talk to your doctor about whether other medications you’re taking may be making fatigue worse. If so, your doctor may recommend adjusting the dose, changing when you take it, or switching to an alternative medication to help reduce fatigue.
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