| Fatigue
GMHC'S Nutrition & Wellness Program
WHAT IS FATIGUE?
Fatigue is a feeling of exhaustion and chronic tiredness that does
not go away when you rest.
Fatigue can have many different causes. It may also be a warning
sign of other problems. It's important to deal with symptoms of
fatigue early and to find out what's causing them.
Taking care of yourself by managing stress, seeing your doctor
regularly, eating a healthy diet, drinking enough water, being physically
active and managing fatigue can significantly improve your quality
of life!
WHAT CAUSES FATIGUE?
While fatigue may be caused by physical and medical problems like
infection or anemia, it can also be caused by emotional or psychological
stress. Some common causes of fatigue include:
Infections
Your body needs a lot of energy to fight HIV infections.
Opportunistic infections such as pneumonia, Kaposi's sarcoma or
other infections can be very draining. Parasites in the digestive
tract, the flu, bronchitis, or allergies can also cause fatigue.
Hormone levels
Low levels of testosterone, especially in men can cause
fatigue and reduce your sex drive. Low testosterone levels are common
with HIV so it's a good idea to talk to your doctor about having
your levels checked. A simple blood test is all it takes.
Anemia
Anemia usually refers to low levels of red blood cells
in the blood and is very common in HIV. Without enough blood cells
to give your body the oxygen it needs, people can feel very tired.
It may be caused by some medications, infection or nutritional deficiencies
(like a lack of vitamin B-12, folate and/or iron). There are different
treatments for different types of anemia. Talk to your doctor or
nutritionist about the treatment that may be right for you.
Medications
Indinavir (Crixivan), AZT (Retrovir), Rebetrol, gancyclovir
(Cytovene), Bactrim, Septra and D4T may cause anemia and result
in fatigue.
Poor Nutrition
To keep your energy levels up, your body needs to have
enough nutrients! People with HIV may have higher needs for calories
and some nutrients so it's important that you make sure you're eating
well. Your nutritional status can be affected not only by what you
eat, but also by how well your body absorbs nutrients. Nutrient
deficiencies are common with HIV and can get worse if you are having
diarrhea.
FIGHTING FATIGUE WITH DIET
There are a lot of easy ways you can help fight fatigue. Taking
care of yourself and making sure that your diet is meeting your
needs is an important first step.
Prepare food in advance. Make it easy for yourself
to get the healthy foods you need by keeping these foods around
the house and having them ready to go. Try cooking in big batches
when you're up to it. Freeze individual servings that you can defrost
and eat when you're feeling tired.
Load up on fruits and vegetables. These are packed
with vitamins and minerals that you need to keep your immune system
strong and energy levels high. Keep fruits you like on hand for
easy snacks and try to eat at least one serving of veggies with
lunch and dinner. This will also provide fluid which may help with
fatigue.
Eat small frequent meals throughout the day. This
may help boost your food intake and energy levels. It may also help
prevent your blood sugar from falling too low.
Accept help when offered. If someone offers to
cook for you, let them. If you feel up to it, come in to GMHC for
lunch. Take advantage of opportunities to share and enjoy meals
with others. Find out about community food programs like God's Love
We Deliver.
Drink at least 8 cups of fluid per day. If you
aren't getting enough water, you may get dehydrated which can make
you feel drowsy.
Talk to you doctor or nutritionist about ways
to fight fatigue and boost your appetite.
Order in or even take breakfast in bed if you're
up for it. Treat yourself, if it will help you get what you need.
Try whole grains. Whole wheat breads, rice, oats,
and whole grains provide energy that lasts. The sugars in whole
grains enter your blood stream more slowly than those in refined
white flour and white sugar. Whole grains are also rich in vitamins
and minerals.
Limit coffee, tea, alcohol and cigarettes. These
may give you a quick energy rush but they often wear you out and
make you more tired in the long run.
WHAT ABOUT SUPPLEMENTS?
Food is ultimately the best (and cheapest) source of good quality
vitamins and minerals. However, with HIV your nutritional needs
may be increased and there are some supplements that might help,
especially if you're already deficient in some nutrients.
Ask your health care professional about:
A Daily Multivitamin. This is a good idea for
anyone with HIV.
B-Complex: This is a mixture of B vitamins that
works with the body's energy pathways. It may help increase energy,
especially if you're already deficient in B vitamins.
L-Carnitine: This may increase energy levels by
transporting fat into cells for energy.
Coenzyme Q-10: Without an adequate amount of Coenzyme
Q 10, the body will have fewer resources with which to fight fatigue.
OTHER WAYS TO REDUCE FATIGUE AND IMPROVE QUALITY OF LIFE
Get enough sleep. Sometimes just getting a few
extra hours of quality sleep can help a lot.
Ask for help, if you need it.
Try complementary therapies offered for free at
GMHC like massage, yoga, reiki or acupuncture.
Rest or take naps throughout the day when you
feel tired. However, avoid napping within 6 hours of bedtime so
you will not stay up all night.
Revised 2/03
© 2003 Gay Men's Health Crisis |
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