7 Ways to Combat Fatigue with Inflammatory Bowel Disease

Fatigue can stem from a variety of underlying causes, such as chronic inflammation, malnutrition, pain, anemia, stress, or the side effects of medications. When your body is managing these issues, it uses a significant amount of energy, leaving you feeling drained. 

Here are Seven Practical Ways to Combat Fatigue while Dealing with IBD: 

1. Prioritize Rest and Sleep

Ensuring adequate rest and quality sleep is crucial for managing fatigue in IBD.  Exposure to morning sunlight can help regulate your sleep hormones which has positive effects on helping you achieve quality sleep at night. Aim for a consistent sleep schedule throughout the week to help your body achieve healthy sleep patterns. Create a calming bedtime routine and aim to limit exposure to blue light within an hour of bedtime. Consider relaxation techniques such as meditation or deep breathing exercises before bedtime to promote better sleep quality.  

2. Make healthy eating a priority

Nutrition plays a vital role in managing IBD symptoms and combating fatigue. Undernutrition can lead to weight loss and nutrient deficiencies which can further contribute to fatigue. Staying hydrated can also help reduce fatigue, as even mild dehydration can cause a noticeable drop in energy levels.Consider consulting a dietitian for personalized dietary recommendations tailored to meet your specific needs and read our "What is nutritional therapy" page to get more informed about nutrition and IBD.

3. Engage in Gentle Exercise 

While fatigue may make physical activity challenging, engaging in light exercises such as gentle yoga, walking, or swimming can help boost energy levels and improve overall well-being. Start with low-impact activities and gradually increase intensity based on your comfort level. Consider breaking up the exercise into 5-10 minute segments to make it more manageable for your body.

4. Manage Stress Effectively 

High levels of stress can worsen fatigue and IBD symptoms. Practice stress-reducing techniques like mindfulness, journaling, or talking to a therapist. Finding healthy ways to cope with stress can significantly enhance your energy levels and emotional resilience. 

5. Get Outdoors 

Fresh air and sunshine can be very beneficial for lifting your mood and improving your energy levels. Being outdoors in nature can make physical activity more interesting and enjoyable.

6. Listen to Your Body 

Recognize your body's signals and honor its limitations. Overexerting yourself can lead to increased fatigue and worsened IBD symptoms. Learn to pace yourself, prioritize tasks, and practice self-care to avoid burnout and preserve energy reserves. Don’t be afraid to ask for help.

7. Talk to Your Doctor 

If you have persistent fatigue symptoms, it is important to talk with your healthcare provider to see if they can help determine the underlying cause.

By implementing these seven strategies into your daily routine, you can take proactive steps to combat fatigue and improve your overall quality of life while managing IBD. Remember, managing fatigue is a journey, and finding the right balance of lifestyle modifications and support is key to thriving despite the challenges posed by IBD.