Manage Chronic Fatigue with Hypermobility: 7 Effective Strategies To Improve

July 5, 2024by The Line Method
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Living with hypermobility means navigating through days where low energy and exhaustion often feel like constant companions. I understand firsthand how draining it can be to wake up feeling tired, no matter how much sleep I’ve had. Over time, I’ve discovered certain strategies that have helped me manage these challenges and find moments of relief. I want to share these insights with you, hoping they bring some comfort and practical solutions to your daily life.

One of the most important lessons I’ve learned is the value of pacing myself. It’s easy to feel frustrated by limitations from living with hypermobility, but pushing too hard only leads to burnout. I’ve found that breaking tasks into smaller, manageable chunks and taking breaks between activities helps conserve energy. Whether it’s household chores or work tasks, pacing allows me to accomplish more without overwhelming my body.

Understanding my body’s signals has also been crucial. I’ve learned to listen carefully to what my body is telling me and to respect its limits. Ignoring signs of fatigue often leads to worse symptoms later on. When I feel my energy levels dropping, I try to rest before pushing through. Sometimes, a short nap or simply sitting quietly for a few minutes can recharge me enough to continue with my day.

Sleep hygiene plays a significant role in managing energy levels. Establishing a consistent sleep schedule and creating a relaxing bedtime routine has helped improve the quality of my rest. I aim to go to bed and wake up at the same time every day, even on weekends. Activities like reading a book, taking an epsom salt bath (and yes, I really do have 5 lb buckets of salt laying around), or practicing relaxation techniques before bed signal to my body that it’s time to wind down. 

Nutrition and hydration are fundamental to maintaining energy levels throughout the day. I’ve noticed that eating balanced meals and staying hydrated help prevent energy crashes. A few years ago, I started incorporating liquid electrolytes into my diet, especially on days that I was feeling fatigued or suffering from headaches. This practice, on top of incorporating plenty of fruits, vegetables, lean proteins, and healthy fats into my diet provides me with more sustained energy. I try to avoid sugary snacks and drinks, as they can lead to spikes and crashes in energy levels and can cause inflammation.

Gentle exercise has surprisingly helped alleviate fatigue related to hypermobility. While intense workouts might not be suitable, activities like walking, deep breathing, or basic calisthenics can boost energy and improve overall well-being. These exercises increase circulation, release endorphins, and combat the lethargy that often accompanies chronic conditions. Finding activities that are enjoyable and manageable has been key for me.

Managing stress is another important aspect of maintaining energy levels. Stress can exacerbate symptoms of hypermobility and drain our energy reserves. I’ve found that practicing mindfulness, deep breathing exercises, or engaging in hobbies that bring joy and relaxation helps reduce stress levels. Taking regular breaks throughout the day to practice these techniques can prevent stress from building up.

Lastly, seeking support from loved ones and healthcare professionals has been invaluable. Having a support system that understands and respects my challenges provides emotional relief and practical assistance. Discussing concerns with my doctor has led to adjustments in my treatment plan that have positively impacted my energy levels. Sometimes, a fresh perspective or new treatment approach can make a significant difference.

Managing low energy and exhaustion with chronic hypermobility requires patience, self-awareness, and a willingness to adapt. These life strategies and more have helped me immensely on my own journey with a hypermobility spectrum disorder. By pacing yourself, listening to your body, prioritizing sleep hygiene, maintaining a balanced diet, incorporating gentle exercise, managing stress, and seeking support, you can better manage your energy levels and improve your quality of life. Remember, small changes can lead to significant improvements over time. Be kind to yourself and celebrate each achievement, no matter how small.