Multiple sclerosis – how to manage sleep and fatigue problems in MS

Managing Pain and Sleep Issues in MS
Managing Pain and Sleep Issues in MS

Sleep problems like insomnia are a big part of multiple sclerosis

Please check out this video which gives some great tips for getting better sleep when you have MS.

Need Energy Now? 10 Guaranteed Ways To Feel Awesome

10 Guaranteed Ways To Feel Awesome
10 Guaranteed Ways To Feel Awesome

Feeling a little bit down or lacking energy is normal, especially if you live a busy life with little spare time. However, it doesn’t mean that it is enjoyable. Fortunately, there are many things that you can do that will let you re-energise and feel better when you are lacking the energy or motivation to get out and do things.

The following ten things will help you feel awesome and will boost your energy levels and make you want to get out and try new things every day.

  1. Eat better:

Food is the secret to life. It makes sense therefore, that good food is the secret to a good life! What you eat has the potential to change your life for the better. If you currently consume a typical 21st-century diet, then your body is probably full of toxins, poisons, and nasty chemicals. You are burning all of your energy simply trying to expel these, and therefore you probably feel down and out all the time.

It is as simple as changing what you eat. If you make the switch to a healthier diet, then you will be amazed at how much more energy you have and how much more awesome you feel. Be easy on your body and let it recover and purge itself of toxins: start eating better today!

  1. Exercise:

Exercise goes hand in hand with eating well. If you are unfit, don’t exercise, and spend all of your days sitting in an office chair or on the couch, then of course you won’t have any energy. Sometimes you have to make an effort to make the change in your life. Starting to exercise regularly is one of the best things that you can do, as it will give you more energy, will improve your physical health, and will even make you happier!

  1. Get out and socialize:

Being social is a good way to purge the negativity and bad thoughts from your mind. Holding on to negative ideas can drag your entire body down, making you feel like you have no energy. Therefore, removing these and replacing them with positivity and with positive forward thinking is one of the best ways to get energy quickly.

Go out for a coffee, meet up with your friends, or join a club so that you can meet new people – you will be surprised how good you feel when you make the effort to be social.

  1. Start a garden:

Gardening is one of the best ways to get out of the house and connect with nature. If you are lucky enough to have some time on your hands and some outside space to plant things, then starting a garden can be a good idea. Doing so will encourage you to spend time outside, and will give you something to do in your times of boredom.

  1. Join a CrossFit gym:

CrossFit is one of the best ways to exercise in a social setting. It involves various exercises which are aimed at training your entire body. Completing CrossFit workouts regularly will help you feel more energetic, will let you meet new people, and will help kickstart your body. It can be hard to decide what the best crossfit shoes are, but that is nothing more than a minor speedbump!

  1. Spend some time on the beach:

The ocean has a wonderful way of making you feel better. There is something about being on the beach in the sea air which seems to drain away all of the negativity from your being and fill you with energy. If you live within driving distance of the ocean, then get in the habit of spending some time on the beach – you will feel better before you know it!

  1. Take up a new hobby:

Start yourself up on a hobby. Try something which you have always wanted to do. This will give you something to look forward to on the weekends, will give you an excuse to escape from everyday life, and will help you become more energetic and happier in no time!

  1. Drink less:

Alcohol is one of the most toxic and dangerous chemicals in modern society. Despite this, people consume it with surprising regularity. Cutting back on your alcohol consumption will leave you energized and feeling good.

  1. Join a sporting club:

Sporting clubs are great places. They provide a safe, friendly environment where you can socialize and exercise regularly. Joining a club will help you remain motivated to get out of the house and do things, rather than just sitting around all the time.

  1. Do something to help someone:

It is incredible how good helping someone who is more disadvantaged than you can make you feel. Try it today – if you are feeling a little down and out, volunteer some of your time to help someone. We guarantee that you will feel awesome in no time!

10 Ways To Fight Fatigue

10 ways to stop feeling tired
10 ways to stop feeling tired

I know I keep on talking about fatigue but it is a key symptom of such conditions as fibromyalgia and multiple sclerosis.

So I thought I would share this great (and very short video) on 10 great tips for dealing with fatigue! Oh and it’s funny as well!

Ending Fatigue and Improving Wellbeing – Find out how one woman achieved the near impossible!

Jessie Pavelka
Jessie Pavelka

Meet Jean Kerr who climbed Ben Nevis six months into participating in Jessie Pavelka’s CiscoPavelka programme to strengthen employee mental wellbeing

An alarming one in three British working professionals have confessed that they do not feel supported at work with over half saying they would consider changing jobs this year as a result, according new research commissioned by Cisco.

Whilst many businesses have adapted to support their employees as the pace of work has rapidly increased, the research shows that companies are struggling to retain employees. More than one in four working professionals complain the stress they experience at work directly impacts their overall mental and physical wellbeing.

Jean Kerr is a classic example of a working professional struggling to carry on after suffering personal tragedy. After Jean’s family was involved in a car accident, she had a profound mental impact, which made her question why she was feeling so burnt out.

“I shouldn’t be so tired,” was Jean’s biggest wake-up call since she found herself questioning that every morning as she made her way to work.

Jean participated in international fitness and wellbeing expert, Jessie Pavelka’s CiscoPavelka programme, which strengthened her mental health resilience and provided her with the foundation that led to her six months later climbing Ben Nevis, the highest mountain on the British Isles.

“It’s the faith that I needed to find in me,” said Jean confessing that her biggest weakness was not being comfortable with asking for help.

After adjusting her lifestyle and making time for fitness and wellbeing, Jean feels like a new person and says: “Why didn’t I just ask sooner.”

Follow Jean’s journey below with Jessie Pavelka and the CiscoPavelka programme

Fatigue – Self-help tips to fight fatigue

Fatigue - Self-help tips to fight fatigue
Fatigue – Self-help tips to fight fatigue
Many cases of unexplained tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Use these self-help tips to restore your energy levels.

Eat often to beat tiredness

A good way to keep up your energy through the day is to eat regular meals and healthy snacks every three to four hours, rather than a large meal less often.

Read more about healthy eating.

Perk up with exercise

You might feel too tired to exercise, but regular exercise will make you feel less tired in the long run, and you’ll have more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

Start with a small amount of exercise. Build up your physical activity gradually over weeks and months until you reach the recommended goal of two-and-a-half hours of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.

Read more about starting exercise.

Find out the physical activity guidelines for adults.

Lose weight to gain energy

If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic. Apart from eating healthily, the best way to lose weight is to be more active and do more exercise.

Read more about how to lose weight.

Sleep well

It sounds obvious, but two-thirds of us suffer from sleep problems, and many people don’t get the sleep they need to stay alert through the day. The Royal College of Psychiatrists advises going to bed and getting up in the morning at the same time every day; avoid naps through the day, and have a hot bath before bed (as hot as you can bear without scalding you) for at least 20 minutes.

Read more about how to get a good night’s sleep.

Try these NHS-approved sleep apps to help you sleep well.

Reduce stress to boost energy

Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option, such as listening to music, reading or spending time with friends. Whatever relaxes you will improve your energy.

Read more about how to relieve stress.

Talking therapy beats fatigue

There’s some evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue. See your GP for a referral for talking treatment on the NHS or for advice on seeing a private therapist.

Read more about counselling.

Cut out caffeine

The Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks (this includes coffee, tea and cola drinks) over a three-week period. Try to stay off caffeine completely for a month to see if you feel less tired without it.

You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.

Drink less alcohol

Although a few glasses of wine in the evening helps you fall asleep, you sleep less deeply after drinking alcohol. The next day you’ll be tired, even if you sleep a full eight hours.

Cut down on alcohol before bedtime. You’ll get a better night’s rest and have more energy. The NHS recommends that men and women should not regularly drink more than 14 units a week, which is equivalent to six pints of average strength beer or 10 small glasses of low strength wine.

Read more about how to cut down on alcohol.

Drink more water for better energy

Sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise.

Read about healthy drinks.