Chronic fatigue and IBD are commonly seen together, with almost 50% of patients experiencing it in some way, according to a 2019 study. To put it into perspective, 800,000 Americans alone have chronic fatigue and IBD. Chronic fatigue is also something I have personally dealt with over the course of my UC, and something I fight whether in flare or remission. With this in mind, I wanted to share the top things that have helped me fight this constant battle, and helped me regain energy and strength as I imagine some of you deal with this beast as well.
- Eliminate refined sugar, caffeine, and alcohol.
When I started the SCD (specific carbohydrate diet) there were several things I had been consuming that I thought were ‘healthy’ that were not, raw sugar included. A few weeks after eliminating all refined sugar I noticed I had more energy, as my blood sugar levels evened out. Another thing that changed was caffeine consumption. On the SCD diet you can have coffee but it should be watered down. Again a few weeks after lowering my caffeine intake I didn’t feel as tired! Lastly, alcohol consumption. I had only been consuming red wine prior to SCD, but I had not been checking how they were manufactured, if they had added extra sugars after fermenting. This made a big difference in how I felt after having a glass of wine. Also, don’t forget about moderation. If you are having an IBD flare, or really struggling with chronic fatigue I recommend not drinking at all until things are better controlled.
2. Stay hydrated and keep moving with Graded Exercise Therapy.
Remember to stay hydrated as dehydration is known to worsen fatigue. Do your best to get your eight, 8-ounce glasses a day, your energy is depending on it! Being hydrated also makes movement easier. With chronic fatigue, exercise may seem out of the question, maybe even a distant dream. However, we know how important it is for the brain, muscular system, and overall body function. This is where Graded Exercise Therapy comes in. This is a special type of therapy that is often used in those with CFS (chronic Fatigue Syndrome) that promotes physical activity. You start out with small movements and stretches at first, and gradually increase overtime. This type of movement therapy has been found successful for CFS patients, and is worth a try!
3. Check your Vitamin D and B12 levels.
Believe it or not, almost half the American population is deficient in Vitamin D! Even before I started SCD I was taking a Vitamin D supplement. For people with IBD, bone loss and osteoporosis are real problems because of the steroids we commonly take when having a flare up. Vitamin D also helps with energy and even pain relief. B12 is another big hitter in the energy giving department. Many IBD patients lack sufficient levels. After a routine blood screening, my gastroenterologist noticed my B12 was pretty low. He wrote a script for B12 shots every two weeks, and it made all the difference in the world! Next time you see your doctor, ask if they can add these levels to be checked, you might be surprised by the results!
Chronic fatigue can feel devastating especially in correlation with other IBD symptoms. However, by eliminating refined sugar, caffeine, and alcohol, staying hydrated and moving, along with proper Vitamin D and B12 levels you can get a great head start in reducing your chronic fatigue. Be sure to speak to your health care provider about any changes in diet or supplements to make sure they are right for you. I hope this helps you start your journey to more energy and a better quality of life. I know chronic fatigue is draining, but don’t give up! We will get through it together!
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