Fatigue is one of the most commonly-reported symptoms in MS, and one of the least understood by those around us. When MS is responsible for your fatigue, we’re not simply talking about being a little tired – it can be a level of exhaustion and lack of energy that can become truly debilitating.
Combine fatigue with the need to eat well, and it can quickly become a recipe for failure. Deciding what to eat, shopping for it, carrying the groceries, prepping the kitchen, preparing ingredients, cooking, and cleaning up – a routine evening for some – can become simply impossible when MS fatigue is in the picture.
Eating well when dealing with fatigue means thinking about energy expenditure, not just nutrition.
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Redefining “Cooking”
One of the most impactful things you can do to prevent fatigue from interfering with nutrition is to adjust the way you think about cooking. A healthy, home-cooked meal doesn’t have to mean cooking everything from scratch.
Some simple shortcuts can reduce your kitchen time, while still providing all the benefits of cooking for yourself. Some quick and easy substitutes include:
- Pre-cut or frozen vegetables
- Bagged salads
- Store-prepared rotisserie chicken
- Canned proteins (tuna, salmon, beans)
- Microwavable staples (mashed potatoes, prepared rice)
Convenience foods like these aren’t just about nutrition, they’re about strategy – when fatigue makes cooking seem unrealistic, a few simple adaptations can help get you out of the kitchen faster, and on to enjoying a healthy meal.
Cook Once, Eat Several Times
When you do have the energy, using some strategy can go a long way, too. Intentionally preparing more than you need for a single meal, or planning ahead for dishes that can be adapted another day can help you keep eating healthy on a day where fatigue has reared its head.
When you’re experiencing a “good energy” day, spend a little extra time on things that will make your next bad energy day a little easier. For instance:
- Double a recipe and freeze half
- Cook multiple portions of protein at once
- Consider large batches of things like soups, stews, chilis
- Wash/chop/prep produce that can be used later
Future you, in the midst of a bout of fatigue, will be eating well the easy way if you’ve filled your fridge or freezer while your energy was high.
Working Smarter
When you are in the kitchen, a few adjustments in how you set up and do things can go a long way. The French culinary term “mise en place” – everything in its place – can be your guiding star here. Set your kitchen up with tools in easy reach, keep your frequently-used spices and seasonings close to your workspace, and do your best to prepare ingredients so they’re ready when you need them. A few more tips:
- Sit while preparing food, if possible
- Keep tools and ingredients within easy reach
- Use lightweight cookware
- Consider an electric can opener or other adaptive tools
- Utilize slow cookers, pressure cookers, rice cookers, and air fryers
Setting up a smarter kitchen doesn’t have to mean buying all the latest and greatest kitchen gadgets, either. Sometimes a simple re-arrangement of drawers and cupboards can make a world of difference.
Have a Plan B
We’ve laid out best practices with best intentions, but let’s face it: Sometimes the fatigue will win. That’s one hundred percent valid, and totally okay.
But… you still need to eat.
Having a few “go-to” meals on tap at a moment’s notice can be a life saver on the days when your best laid plans aren’t going to work. Having a few simple ingredients on hand can offer some quick, easy and healthy meals, like:
- Greek yogurt, berries, and nuts/granola
- Whole-grain toast, nut butter, and banana
- Hummus, vegetables, and whole-grain pita
- Tuna/chicken packet, crackers, and fruit
- Cheese, whole-grain crackers, and fruit
- Smoothie with fruit, yogurt/milk, and nut butter
And if all else fails, you can ask someone else to take on the cooking duties – maybe someone else in your house, a neighbor or nearby friend, or the cooks at a local restaurant who’d be more than happy to prepare a take-out or delivery order for you.
Good Enough is Good Enough
When fatigue is severe, we may need to change what “eating well” looks like – and that’s okay.
The goal isn’t to prepare the perfect meal, or set up a perfectly organized kitchen. It’s getting enough nutritious food and fluids into your body without spending more energy than you have.
On a high-energy day, prepare for a low-energy day. On a low-energy day, make everything as easy as possible.
With a little planning and preparation, settling for “good enough” might not feel like settling at all.
