A common symptom

Almost everyone who has multiple sclerosis (MS) also has fatigue.

According to the National Multiple Sclerosis Society (NMSS), around 80 percent of those diagnosed with the condition will experience fatigue at some point during the course of the disease.

However, the exact cause of MS-related fatigue remains unknown.

Read on for nine tips that can help you increase your energy and reduce your fatigue.

A different kind of tired

Before learning how to beat fatigue, it’s useful to understand the types of fatigue you may face when you have MS.

Researchers have started to identify a number of distinct characteristics specifically associated with MS. They define it as quite different from garden-variety tiredness:

• Onset: It can begin suddenly.
• Frequency: It often occurs every day.
• Time of day: It can occur in the morning, despite having slept the night before.
• Progression: It commonly worsens throughout the day.
• Sensitivity to heat: Heat and humidity may aggravate it.
• Severity: It tends to be more severe than other types of fatigue.
• Effect on activities: It’s more likely than regular fatigue to disrupt your ability to perform everyday tasks.

Tip 1: Exercise often

According to the Cleveland Clinic, regular physical activity can help fight fatigue related to MS.

Sticking with a consistent exercise program can help with endurance, balance, weight loss, and general well-being — all important for people with MS.

However, there’s one caveat: While exercise helps some people with MS, there are others who won’t experience the same benefit.

If in doubt, talk to your doctor before starting any kind of new fitness program. Also remember that the goal of exercise is to give you more energy, not make you feel more tired.

Tip 2: Conserve your energy

Energy conservation isn’t just important for the environment. It’s also a key principle for those with MS.

What’s your best time of day to get things done (i.e., the time when you feel the most energetic)?

If you notice that you feel less fatigue in the morning, take advantage of your extra energy to complete tasks such as shopping and cleaning. You can then conserve your energy later when you feel more fatigued, knowing you’ve already accomplished key tasks for the day.

Tip 3: Stay cool

People with MS may be especially sensitive to heat. As a result, they may experience more fatigue when they become overheated or are in a warmer environment. Try these techniques to cool down:

• Use air conditioning as needed, especially in the summer months.
• Wear a cooling vest.
• Wear lightweight clothes.
• Take a cool shower.
• Jump in a swimming pool.
• Drink icy beverages.

Tip 4: Try therapy

If lifestyle changes don’t give you the energy boost you need, you may want to try occupational or physical therapy.

With occupational therapy, a trained specialist helps you simplify activities in your work or home environments. This may involve using adaptive equipment or changing your environment to help increase your physical and mental energy.

With physical therapy, a trained professional helps you perform daily physical tasks more effectively. For instance, you may use techniques or devices that can help you conserve energy while walking.

Tip 5: Regulate your sleep

Sleep problems are often behind the fatigue that people with MS experience.

Whether you have trouble falling asleep, staying asleep, or getting the amount and type of sleep you need to awaken feeling refreshed, the result is the same: You feel tired.

To help prevent these problems, it’s important to regulate your sleep. This might involve identifying and treating other MS symptoms that cause sleep problems — for example, urinary dysfunction.

If all else fails, you can talk with your doctor about using sleep medications for a short period of time.

Tip 6: Limit certain drinks

Certain behaviors may seem to help with fatigue, but in the end, they may cause more problems than they solve.

Drinking a hot beverage may sound like a good way to wind down if you’re having trouble sleeping, but coffee and tea typically contain caffeine.

Be sure to check whether your drink contains caffeine. It can prevent you from falling asleep, leading to fatigue the next day.

Similarly, while alcohol may help you feel sleepy after you first drink it, it can make it harder to get a restful night’s sleep later.

Consider behaviors that may be contributing to poor sleep habits and fatigue and try to take steps to adjust them.

Tip 7: Eat right

Poor nutrition can make anyone feel tired or fatigued, and the same may be even more true for people with MS.

Studies show that your diet can affect your symptoms and how you feel. It may even affect the progression of your disease.

Good nutrition advice for most people includes eating lots of fruits and vegetables, lean protein, and whole grains. This advice holds true for people with MS too.

Some tips, such as making sure you consume enough healthy fats and vitamin D, may be especially important if you have MS.

If you have questions about what you should be eating, talk to your doctor. They can help advise you. They can also refer you to a nutritionist who can help create a personalized healthy eating plan.