Energy

Energy levels vary from person to person, they also vary over time and are affected by a wide range of factors. Simple things like the weather can affect energy levels. More importantly, and pertinent to a hepatitis C diagnosis, is the impact the virus can have on the body’s ability to produce energy as well as the psychological symptoms of the virus and its impact on energy production.

In order to manage your energy it is essential to understand that it will change over time. There may be days or periods of time when you appear to have very little energy followed by periods when you are able to do much more than usual.

Pacing yourself, including setting realistic goals, listening to your body and finding a balance between what has to be done and what can wait are useful and practical measures you can take to ensure you don’t overstretch yourself. Over time you are likely to get to know how much you can do without exhausting yourself.

Getting enough rest and/or sleep is also important for managing energy. If that means taking an afternoon nap, in addition to a good night's sleep then so be it – this may not be necessary all the time, but when it is, it may be wise to listen to your body and take additional rest.

Gentle exercise often stimulates energy. This may seem strange, afterall when you are very tired the last thing you might consider is exerting precious energy on exercise. But the relationship between exercise and energy production is widely acknowledged.

The benefits of a regular exercise routine are generally well known. These benefits are not only felt physically but mentally as well. Exercise strengthens muscles and bones, gets your system moving and boosts energy levels and can contribute to developing a positive attitude by lifting your spirits and stimulating brain function. It has been proved to help the funtioning of the immune sytem and to help you sleep better

Naturally, some of the physical and mental symptoms of hepatitis C will affect your motivation to engage in any exercise, but gentle exercise such as a walk, gentle swim, even gentle stretches will help to relieve stress, fatigue, depression and aches.

Incorporating regular exercise into your daily routine reduces the likelihood of slipping into a negative or depressive mood.
However, a word of caution - if you havent exercised for a while, listen to your body and start off gently. Stop if it begins to hurt or you become tired, out of breath or feel faint or dizzy. Build up any exercise you undertake gradually, set yourself realistic goals, either by gradually increasing the intensity of the exercise or the time spent exercising.

You may also want to consider low impact exercise such as swimming and cycling, since people with hepatitis c often have joint problems

Yoga has proven benefits in developing physical strength, reducing stress and easing muscle tension. Yoga classes are often run by local education authorities and can be an excellent introduction to a non-stressful regime that can be undertaken at home.

It may seem obvious, but getting enough rest and sleep is very important. People with hepatitis C very often experience disturbed sleep and night sweats.

Lack of sleep or a disturbed sleep pattern can make you irritable, tired, depressed, affect mental function and increase your stress levels. In fact the relationship between depression, stress and insomnia (inability to sleep) is well understood. Lack of sleep affects your energy levels and how well you cope with things. Similarly how well you cope affects your ability to sleep; sometimes breaking the cycle can be difficult.

Getting a good night's sleep may sound simple but in fact many people have difficulty attaining it. There are a number of simple measures you can take to improve the chance of a good night's sleep, these include:

• Only go to bed when you are tired
• Try to get into a regular sleep routine by going to bed at the same time each night and getting up at the same time each morning
• Near to bedtime do something that takes your mind off any problems you have, such as listen to music, read or take a warm bath
• Avoid doing anything stimulating like watching good TV before you go to bed
• Avoid eating large meals late in the evening
• Avoid consuming any stimulants such as tea, cola, alcohol, cocoa or coffee near to bedtime
• Avoid naps in the afternoon unless they are really necessary
• Take regular gentle exercise throughout the day
• Try to ensure your room is conducive to sleep, i.e. comfortable temperature, dark and quiet
• Make sure your bed is warm enough when you go to bed, i.e. have a hot water bottle or the central heating on until you go to bed and timed to go off half hour later, rather than a load of blankets that make you wake up sweating later in night
• If you wake in the night and no longer feel sleepy, it is better to do something mundane like reading until you feel sleepy
• As night sweats can be a problem, wear natural rather than synthetic material in bed.

Remedies for insomnia include herbal teas just before bedtime, camomile tea is a well known sleep inducer. Lavender pillows are also known to help. If you continue to have difficulty sleeping, then speak to your doctor.

Often people with hepatitis C have difficulty in maintaining their body temperature, generally this manifests itself in feeling cold and once cold finding it very difficult to get warm. Its good therefore to try and prevent getting too cold in the first instance

To keep warm

• Wear lots of thin layers that can be discarded if you get too hot
• Take hot baths
• Use hot water bottles
• Keep feet and hands warm.