Tips to Manage Hep C-Related Fatigue
Pace yourself
1
Give yourself permission to move slowly. Do household chores like folding laundry seated at a table or couch instead of standing.
Alternate between rest and activity as you go throughout your day. If you nap, try to keep it short — under 1 hour — so you don’t stay awake at night.
Organization can help you to minimize effort. Make a list of errands and combine trips to get groceries, medications, and household items. If you can, consider a delivery service for essentials.
Pace yourself
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Focus on nutrition
2
Healthy eating can help combat fatigue. Try to eat plenty of fruits, vegetables, whole grains, and lean meats. High protein snacks like cheese, eggs, and nuts can help you maintain weight if you're experiencing appetite loss.
Eating several smaller meals per day instead of a few large meals can help give your body a steady supply of nutrients and energy.
Focus on nutrition
Improve sleep hygiene
3
Make your bedroom a place that encourages rest. Keep the room under 65°F (18°C) and keep electronics and screens outside of the bedroom.
Try to get up and go to bed at the same time each day. This can get your body into the habit of knowing when it’s time to rest. A warm bath before going to bed might help you relax.
Avoid anything that might keep you awake, like caffeine, heavy meals, or exercise in the 2 to 3 hours before going to sleep.
Talk with a doctor if you experience medication side effects. Some hepatitis C treatments might cause you to feel agitated or jittery. You might be able to take them at a time of day that doesn’t interfere with sleep.
Improve sleep hygiene
Exercise
4
Physical activity can help you to get better rest at the end of the day. It might also help improve your sense of well-being. Some research shows that people with hepatitis C who are active report better quality of life.
You can balance your periods of exercise with periods of rest. During hepatitis C treatment, you might want to be a little less active. Even 10 minutes per day can provide some benefit.
Focus on activities you enjoy, like short walks with a friend. Cycling, swimming, yoga, and tai chi are all examples of exercise that can help you manage hepatitis C fatigue.
Exercise
Try relaxation techniques
5
Entering into a state of relaxation before bed can make it easier to fall asleep and stay asleep.
Examples of relaxation techniques are guided imagery, where you focus on calm and peaceful images, and progressive muscle relaxation, where you focus on tightening and relaxing one muscle
at a time.
A regular relaxation practice might also help if you experience muscle and joint aches because of hepatitis C. Recent research on chronic pain shows that relaxation practices might help, especially if you engage in them regularly.
Try relaxation techniques
Manage stress and
6
Chronic stress can impact the immune system and make it harder for the body to manage treatment.
Stress can also lead to worry. This can impact your ability to sleep. In addition to worrisome thoughts, you might find it hard to allow yourself to rest when you need to.
You can try talking about your feelings with friends, family, a doctor, or a counselor. Joining a hepatitis C support group might help you to manage the mental health aspects of the condition as you get to know others also living with it.
Many of the management techniques to help with sleep can also help with stress management.
Try to eat healthy, engage in reasonable activity, and adopt a relaxation or meditation practice.
Manage stress and
mental health
mental health
