Joint pain isn’t the only symptom of psoriatic arthritis. In fact, it might not even be your most pressing concern. “Many people with psoriatic arthritis say their fatigue is an even bigger problem than the pain,” says Hayes Wilson, MD, a rheumatologist at Piedmont Rheumatology Consultants in Atlanta.
To deal with fatigue, experts suggest that people with an inflammatory disease budget their energy, 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, says Dr. Wilson. And as the day goes on, you’ll have fewer and fewer spoons.
Another problem? To help refill those energy stores, you need to get a good night’s sleep. This isn’t always easy to do if you have psoriatic arthritis, because symptoms such as joint pain can keep you up at night.
Finding ways to conserve energy 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 and strenuous tasks during the time of day you have the most energy. For example, it’s common for people with psoriatic arthritis to have morning stiffness and need extra time to get going when they first wake up, so that may not be the best time to get things done. Or if you have a task that must get done in the morning, make sure you give yourself plenty of time to get up and get moving first.
Writing out a schedule at night can also help you prioritize important tasks for the next day.
2. Take Breaks Between Activities
While it may be tempting to push yourself when you’re feeling well, it’s best to pace yourself instead, says Wilson. For example, if you complete a task that requires more effort, follow it up with an easier one. It’s all about listening to your body and taking breaks as needed.
And don’t forget to conserve your energy for special events and get plenty of rest the night before.
3. Don’t Knock the Power Nap
Simply put, some people need more sleep than others, and psoriatic arthritis fatigue can certainly contribute to daytime sleepiness.
That’s where a quick daytime nap can help. Just keep it short — around 20 to 30 minutes — to get the recovery benefits of sleep without feeling groggy afterward. And try to schedule naps for earlier in the day, so they don’t interfere with nighttime sleep.
4. Prep Meals Ahead of Time
It’s no secret that hunger can cause fatigue, but cooking and meal prep require a lot of energy. So it makes sense to use some of your energy on Saturday or Sunday to prepare multiple meals and freeze them for easy use during the week. On high-energy days, you can even double up on soups, stews, and sauces to build a freezer stash — as long as you remember to pace yourself.
Bonus: By cooking food yourself, you can also make sure you’re using healthy ingredients and sticking to smart portion sizes.
5. Set Reasonable Fitness Goals
Regular exercise can help boost your energy levels — but not if you overdo it. 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, such as swimming, walking, or yoga. Gradually increase your physical activity until you reach the recommended minimum of 30 minutes a day, five times a week (or as much as your body will allow).
6. Get Organized to 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 by a lot of lifting and folding.
Another idea: Arrange your workspace so that everything is within reach. For example, buy 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.
The Takeaway
- Fatigue is a common psoriatic arthritis symptom that can interfere with your daily activities.
- Taking steps to conserve your energy throughout the day with strategies such as getting organized, taking breaks between activities, and fitting in a power nap can help you stay on top of life’s demands.
- At the end of the day, you have to listen to your body and adjust your days accordingly when psoriatic arthritis fatigue strikes.
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