Stamina Recovery Post-Stroke: Regaining Energy And Vitality

Recovering from a stroke can be a long and challenging process, with a unique journey for each person. One of the most common issues faced by stroke survivors is fatigue, which can be both physically and mentally draining. This fatigue is often coupled with a lack of stamina, making even simple tasks difficult. However, there are ways to improve stamina and reduce fatigue to enhance the quality of life for survivors. Rehabilitation and therapy play a crucial role, with exercises tailored to the individual's needs, helping to improve safety and independence. Additionally, addressing sleep issues, diet, and mental health are all part of the process of regaining energy and stamina.

Understand the causes of fatigue after a stroke

Fatigue is a common issue after a stroke, affecting 30 to 70% of survivors. It is important to understand the causes of this fatigue to help manage it and aid recovery.

The exact cause of post-stroke fatigue varies from person to person and is often a combination of factors. One key factor is the increased energy demands of the brain and body. The brain requires a lot of energy to heal, and once-simple movements and tasks may now require more energy to perform. For example, if a person's leg has been affected by the stroke, it will take more energy to walk or stand.

Secondary effects of a stroke, such as hemiplegia or hemiparesis (paralysis or weakness on one side of the body), can also contribute to fatigue. These physical effects of a stroke can make daily activities more tiring and energy-consuming.

Sleep disturbances and poor sleep quality are another major cause of fatigue after a stroke. Sleep disorders are common, with over 50% of survivors affected, and can lead to increased fatigue levels. This may be due to a disrupted sleep-wake cycle, changes in routine, impaired breathing due to sleep apnea, or medication side effects.

Mental and emotional factors also play a role in post-stroke fatigue. Coping with post-stroke pain, anxiety, depression, grief, and other emotional experiences can be draining and contribute to fatigue. Additionally, the stress of life changes and reduced independence can further deplete energy levels.

While age and physical fitness before a stroke are not directly linked to post-stroke fatigue, older individuals and women are more likely to experience it. However, even a young, physically fit male stroke survivor can experience significant fatigue. The size of the stroke is also not necessarily correlated with fatigue levels. Instead, there is some data suggesting that fatigue may be more common after a stroke in the right hemisphere of the brain or the brainstem.

Understanding the causes of fatigue after a stroke is crucial for managing it effectively and helping survivors regain their stamina and energy levels.

Learn how to manage post-stroke fatigue

Fatigue is a common issue after a stroke, affecting 30 to 70% of survivors. It is important to take steps to control fatigue, as it can slow down your recovery. Post-stroke fatigue can be caused by a variety of health issues, including infections, muscle weakness, paralysis, incontinence, and weight loss. Even simple tasks like standing and walking may require much more effort, causing fatigue. Here are some ways to manage post-stroke fatigue:

Talk to your doctor

Fatigue could be a side effect of your medication. Check the medications you are taking and speak to your doctor if you think they might be causing your fatigue. They may be able to suggest alternative treatments or adjust your dosage.

Plan your activities

Prioritize your activities and plan the best way to complete them. For example, make a grocery list before shopping or cook larger portions so you have leftovers. Pace yourself by spacing out more taxing activities and focus on steady breathing throughout. Try to perform some activities sitting down, as this requires less energy than standing.

Keep an energy journal

Consider keeping a journal to record your activities and energy levels. This can help you identify patterns, such as feeling fatigued after strenuous activity, and plan your daily routine accordingly.

Make exercise a habit

Exercise is crucial for building stamina and reducing fatigue in the long term. Talk to your physical therapist about creating an exercise program tailored to your needs and abilities. Aerobic exercise, such as walking or swimming, can improve cardiovascular health and reduce the risk of a second stroke. Start slowly and gradually increase the duration and intensity of your workouts.

Improve your diet

Your diet can impact your energy levels. Avoid sugary foods that cause blood sugar spikes and crashes, leading to tiredness. Instead, focus on eating fresh fruits and vegetables, lean protein, and whole grains. Stay hydrated to boost your energy levels and fight fatigue.

Make sleep a priority

Sleep disturbances are common after a stroke and can increase fatigue. However, sleep is essential for the brain's healing process. Practice healthy sleep habits, such as maintaining a consistent bedtime routine and creating a calm, dark environment for sleep.

Focus on one thing at a time

Multitasking can be mentally and physically draining, especially during the early stages of stroke recovery. Stay mindful of your attention and try to focus on one task at a time. Reduce distractions in your environment, such as loud noises or bright lights.

Prioritize your psychological health

Depression and anxiety are common after a stroke and can increase fatigue. If you are experiencing any emotional changes or cognitive difficulties, seek help from your doctor. Treatments such as talk therapy or medication can improve your mental health and reduce fatigue.

Exercise to build stamina and reduce fatigue

Exercise is a critical component of stroke recovery, helping to address mobility, strength, and cardiovascular health. It is also essential for preventing another stroke. However, it is important to consult with a doctor or therapist to determine the appropriate exercises for your specific needs. Here are some exercises that can help build stamina and reduce fatigue:

• Aerobic Exercise: Aim for 20-60 minutes of aerobic exercise per day, which can include walking, arm/leg cycling, or swimming. These activities can be done at varying intensities and can be broken up into intervals if needed. Aerobic exercise improves cardiovascular health and endurance while reducing the risk of a second stroke.
• Strength Training: Use light weights and incorporate light resistance exercises to regain muscle strength and improve endurance. This type of training should be done 2-3 days per week and include 8-10 exercises targeting major muscle groups.
• Stretching: Stretching helps increase flexibility and reduce muscle stiffness. It is recommended to stretch before or after your aerobic and strength training exercises to improve your range of motion.
• Balance Training: Include 2-3 sessions of balance or coordination exercises in your routine, as stroke survivors often experience balance issues.
• Group Activities: Engaging in group fitness activities such as water aerobics, Zumba, spin classes, or Pilates can provide emotional support and accountability. Additionally, leisure group activities like walking or cycling can also be beneficial.
• Gait Training: This type of training focuses on improving walking ability and increasing independence in daily activities.
• Fitness and Mobility Exercise (FAME) Program: This is a specific program designed for individuals with chronic stroke, focusing on functional strengthening, balance and agility exercises, and aerobic fitness. It is typically done 2-3 times per week for at least 4 months.

Remember to always consult with your doctor or therapist before starting any exercise program and gradually increase the intensity and duration of your workouts to avoid overexertion.

Make changes to your diet to boost energy

Eating a healthy diet is important for stroke recovery and can help reduce the risk of having another stroke. A healthy diet will also ensure your body is getting the nutrients it needs to support neurological and physical healing.

• Eat whole, plant-based foods and lots of vegetables: Opt for whole foods that are in their natural state, such as fruits, vegetables, nuts, seeds, beans, rice, and fish. When choosing vegetables, go for leafy greens, asparagus, peppers, onions, carrots, and brussels sprouts. These non-starchy vegetables are healthier options than potatoes and corn.
• Reduce your intake of processed foods, salt, and sugar: Processed foods often contain high amounts of sugar and salt, which can contribute to health issues such as high blood pressure and cholesterol. Cut back on sugary foods, desserts, pastries, and sugary drinks. Instead, opt for water or herbal tea.
• Choose high-fibre foods: Include foods like oats, legumes, root vegetables, apples, pears, citrus fruits, chia seeds, flaxseeds, and psyllium husk in your diet. High-fibre foods can help lower cholesterol and control blood sugar levels, and they also make you feel fuller for longer.
• Eat more fish and poultry instead of red meat: Eating a plant-based diet or including fish in your meals reduces your risk of heart disease and stroke. Fish contain healthy unsaturated fats, which are good for your heart. If you eat meat, opt for small amounts of fish or chicken, and fill the rest of your plate with vegetables.
• Avoid saturated fats: Saturated fats can raise cholesterol levels, increasing the risk of stroke. Limit your intake of coconut oil, palm oil, red meat, and full-fat dairy products. Instead, choose monounsaturated and polyunsaturated fats found in fish, avocados, nuts, and seeds.
• Stay hydrated: Water is essential for keeping your body functioning properly and can help boost your energy levels.
• Consider nutritional supplements: If you are concerned about not getting enough nutrients, speak to a dietitian about taking nutritional supplements. They can help ensure you are getting adequate nutrition to support your recovery.

Improve your sleep habits to increase energy levels

Sleep disturbances and poor sleep quality are major contributors to fatigue following a stroke. Improving your sleep habits can help increase your energy levels and reduce fatigue. Here are some tips to improve your sleep habits and boost your energy levels:

Set a Consistent Sleep Schedule

Maintaining a consistent sleep schedule is crucial for improving sleep quality. Aim to go to bed and wake up at the same time each day, even on weekends. This helps regulate your body's circadian rhythm, making it easier to fall asleep and improving overall sleep quality.

Improve Your Bedroom Environment

Create a sleep-friendly environment by minimizing noise, light, and artificial lights from devices such as alarm clocks. Keep your bedroom at a comfortable temperature, typically around 65°F (18.3°C). Consider using blackout curtains or a sleep mask to block out light, and use earplugs or a white noise machine to reduce noise if necessary.

Limit Screen Time Before Bed

The blue light emitted by electronic devices like smartphones and computers can disrupt your sleep. Reduce your exposure to blue light in the evening by wearing blue light-blocking glasses or turning off devices a few hours before bedtime. Instead of screen time, engage in relaxing activities such as reading, listening to soothing music, or practising relaxation techniques like mindfulness or meditation.

Get Natural Light During the Day

Expose yourself to natural light during the day by spending time outdoors or sitting near windows. Natural light helps regulate your circadian rhythm and can improve your daytime energy levels and nighttime sleep quality. If you can't get enough natural light, consider investing in an artificial bright light device or bulbs.

Exercise Regularly

Regular exercise is beneficial for improving sleep quality. Aim for at least 20 minutes of daily exercise, but avoid intense workouts close to bedtime as they may hinder your ability to wind down. Incorporate activities like walking, taking the stairs, or cycling into your daily routine to boost your energy levels and promote better sleep.

Improve Your Diet

Your diet plays a crucial role in regulating energy levels and promoting better sleep. Limit caffeine intake, especially after 2 p.m., as it can disrupt your sleep. Avoid heavy dinners close to bedtime, and minimise fatty or spicy foods. Instead, opt for a light, nutritious snack. Eat a well-rounded diet rich in whole foods, fresh fruits, vegetables, lean protein, and whole grains to support overall health and energy levels. Stay hydrated by drinking water throughout the day, especially during exercise or in hot climates.

Manage Stress

Stress can have a detrimental impact on your energy levels. Identify and address the sources of stress in your life, and consider stress reduction techniques such as mindfulness or meditation. If you feel overwhelmed by stress, consider seeking support from a mental healthcare professional.

Frequently asked questions