Fatigue

One side effect from your melanoma treatment may be fatigue. The best way to manage fatigue is to conserve your energy. Even though it sounds odd, you may also be able to boost your energy levels by using moderate exercise.

Energy conservation

Think of your energy as a bank, with a daily limit on the number of withdrawals (activities) and deposits (energy boosters) that can happen each day. Spend your time wisely. Take on the most important tasks that only you can do, and ask for help with others or see if some tasks can wait.

Boosting Energy

• Some ways you can try to boost your energy and reduce fatigue include:
• walk, swim, or bike for 15-20 minutes
• take a nap
• sit quietly

When you are at work, look out the window or at a peaceful image from time to time. Music may help keep your energy levels up during exercise. Drink plenty of fluids.

The following list of ideas comes from several sources. These things may help you conserve energy levels during your treatment.

Tips to Conserve Energy

• Drink at least 8-10 glasses of water a day.
• Try to eat a balanced diet with a lot of complex carbohydrates such as dried beans and peas, whole-grain breads and cereals, oatmeal, polenta, brown rice, vegetables, and whole-grain pastas.
• Only do the most necessary work; try to give some tasks to others (at the office or at home).
• Combine or simplify tasks, or change their order to do harder things when you feel strongest and easier things when you're more tired.
• Work in a well-ventilated and lighted room.
• When lifting objects, use both hands for support whenever possible.
• Plan rest periods, spaced throughout the day. Take daily naps.
• Rest your eyes from time to time. Stop and look away from the computer, paperwork, or other work that needs close attention.
• Keep a moderate pace; use a slower pace if the room is hot or humid.
• Use rhythm in your motions; this helps save energy.
• Use different kinds of music for relaxation or stimulation.
• Change your body position and motions often.
• Sit while you work instead of standing, whenever possible.
• Arrange your workspace and home to cut down the need for bending or reaching.
• Plan your activities for the day and the week, to allow energy "budgeting." If you know you have a big task or a busy day, try to plan an easier time afterwards.
• Keep a "fatigue diary" for two weeks and look for patterns. When are you the most tired? This may make it easier to plan ahead, and figure out ways to reduce fatigue.
• Select the activities that are most important to you and put your energy there.
• Work with your doctor to plan an exercise program tailored for you, and stick to it.

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