8 consejos para minimizar la fatiga con fibromialgia

La fatiga asociada con la fibromialgia y otras enfermedades crónicas es mucho más que solo fatiga. Este no es un caso donde solo tomas café y empujas. La fatiga por fibromialgia está muy extendida, y tratar de presionarlo solo causará más fatiga. Sin embargo, hay cosas que puede hacer para minimizar la fatiga asociada con la fibromialgia, tanto al reducir la duración de los brotes de fatiga como al reducir su frecuencia.

1. Planifique días de descanso regulares para ayudar a reducir la fatiga debido a la fibromialgia.

A menudo, puedes evitar los ataques de fatiga dándote descansos preventivos. Esto significa tomar tiempo para descansar durante todo el día, ya sea para una siesta o tomar tiempo durante el día para hacer una pausa y meditar. Trate de planear un día de descanso a la semana en el que hacer nada más que centrarse en su cuidado personal: dormir hasta tarde, tomar un baño caliente y relajarse con su manta favorita y un libro o un programa de televisión favorito . Al programar el tiempo de inactividad regular, puede reservar su fuerza y ​​tener más energía para las actividades del resto de la semana.

2. Escuche a su cuerpo y estimule su ritmo para limitar los brotes de fatiga de la fibromialgia.

La estimulación es el proceso de escuchar a su cuerpo y detener las actividades antes de que esté completamente agotado. Aprender a comprender cuándo está cansado su cuerpo es un paso clave para minimizar la fatiga por fibromialgia. No siempre podrás atraparlo y no siempre podrás parar cuando sientas la necesidad. Pero haciendo todo lo posible para calmarse durante el día, puede limitar la fatiga de la fibromialgia y mantener el control de su energía.

3. Rehidrata para mejorar tu energía cuando la fatiga toma el control.

La hidratación es una de las primeras cosas que puede hacer para ayudar a reducir la fatiga asociada con la fibromialgia. La deshidratación se ha asociado con un aumento de la fatiga en personas con enfermedades crónicas, así como con muchos otros síntomas comunes de la fibromialgia, como debilidad y confusión. La hidratación no se trata solo de beber agua o líquidos. se trata de mantener niveles adecuados de electrolitos. Muchas tiendas en línea o tiendas de salud venden polvos electrolíticos, que puede agregar al agua o a cualquier bebida favorita para mejorar su hidratación. Si experimenta deshidratación frecuente, hable con su médico sobre otras formas de equilibrar sus electrolitos y mantenerse bien hidratado.

4. Mantenga buenos hábitos de sueño para mejorar la energía y reducir la fatiga.

La falta de calidad del sueño se ha asociado con muchos síntomas de la fibromialgia, incluida la fatiga. Cuando vive con fibromialgia, a menudo siente que siempre está cansado durante el día, pero se despierta por la noche, lo que dificulta mantener un horario de sueño constante. Sin embargo, como en muchas enfermedades, los síntomas de la fibromialgia se ven agravados por la falta de sueño. Siga buenos hábitos de sueño, como irse a la cama y despertarse regularmente, manteniendo su habitación fría y oscura y limitando el tiempo que pasa delante de la pantalla. Si aún no duerme bien, hable con su médico sobre posibles trastornos del sueño y cómo encontrar alivio.

5. Reduzca las interacciones cuando se sienta cansado para mantener la energía que tiene.

En los días en que la fatiga es abrumadora, incluso las interacciones simples con otras personas pueden agotar la poca energía que tiene. Cuando la fatiga toma el control, tu humor puede empeorar. reaccionas más rápido y tienes menos paciencia con las personas. En estos días, trate de quedarse en casa y descansar, y limitar sus interacciones con las personas, incluso en línea. Puede encontrar energía para encontrar un lugar tranquilo y agradable en su hogar donde pueda descansar y concentrarse en su bienestar.

6. No te rindas a los antojos de azúcar y carbohidratos cuando te sientas cansado.

En los días en que la fatiga de la fibromialgia toma el control, puede encontrar comodidad en los alimentos, especialmente los ricos en carbohidratos, grasas y azúcar. Puede que tengan buen sabor en el momento, pero estos alimentos son más propensos a causar un accidente, lo que agrava su fatiga. En cambio, una dieta saludable, rica en proteínas y vitaminas, ayuda a mantener los niveles de azúcar en la sangre incluso evitando picos y accidentes que lo cansan. Llene su plato con carnes magras, frutas con alto contenido de fibra y vegetales ricos en nutrientes para alimentar su cuerpo y darle la mayor cantidad de energía para pasar el día.

7. Concéntrese únicamente en el presente y no en cómo la fatiga lo limita.

Cuando la fatiga se apodera de ti y sientes que no puedes hacer nada, tu mente puede quedarse atascada pensando en todas las cosas que no haces. Sin embargo, al reflexionar sobre lo que debe hacer o lo que la fatiga le impide hacer, se sentirá peor. Tu lista de tareas siempre estará allí mañana. Por ahora, concéntrese solo en lo que debe hacerse, descanse y cuídese en la parte superior de la lista.

8. Tome el día un paso a la vez: cada paso es una victoria cuando la fatiga se hace cargo.

En los días cuando estás cansado, recuerda que no eres perezoso. Cuídate. Es importante poner un pie delante del otro y realizar una tarea simple a la vez. No hagas nada que no deba hacerse. En cambio, premíese con lo que es capaz de hacer. Por la mañana, cuando te despiertas sin energía, simplemente salir de la cama es una victoria. Coloque una serie de pequeñas victorias juntas hasta que su cansancio desaparezca y se sienta listo para volver a ponerse de pie, tanto literal como figuradamente.

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