How Nutrition Affects Exhaustion in Hypermobility and its associated conditions
Living with hypermobility often means managing a range of symptoms, with chronic exhaustion being one of the most common and debilitating. If you have Hypermobility Spectrum Disorder (HSD) or Hypermobile Ehlers-Danlos Syndrome (hEDS), you have likely experienced periods where fatigue seems unrelenting, regardless of how much rest you get. One often overlooked but essential factor in managing exhaustion is nutrition. What you eat can significantly impact your energy levels, the severity of your symptoms, and how well you recover from daily activities.
In this blog, we will explore the connection between nutrition and exhaustion in hypermobility and offer practical strategies for improving your energy through food and lifestyle changes.
The Link Between Hypermobility and Exhaustion
Exhaustion in hypermobility is often multifaceted, caused by a combination of factors such as joint instability, chronic pain, poor sleep, and autonomic dysfunction (including Postural Orthostatic Tachycardia Syndrome (POTS)). The body is constantly working overtime to stabilise joints, manage pain, and repair tissues, which places a significant strain on energy reserves.
Nutritional imbalances can exacerbate these issues, as your body may not be receiving the nutrients it needs to support energy production, nervous system regulation, and recovery. By addressing these imbalances, you can help reduce the intensity and frequency of chronic exhaustion.
Key Nutrients for Energy and Recovery
Here are some of the most critical nutrients that can help support energy levels and reduce exhaustion in people with hypermobility:
1. Magnesium
Magnesium plays a vital role in energy production and is essential for nervous system health. For people with hypermobility, magnesium helps regulate the nervous system and reduce chronic pain by supporting oxygen flow to tissues. Foods rich in magnesium include:
Leafy green vegetables (spinach, kale)
Nuts and seeds (almonds, pumpkin seeds)
Whole grains (quinoa, brown rice)
2. Vitamin D
Many people with chronic conditions like hEDS or HSD have low vitamin D levels, which can contribute to muscle weakness and fatigue. Ensuring adequate vitamin D intake is crucial for maintaining energy levels and supporting bone and muscle health. Aim for gentle sun exposure by lying down for 10-15 minutes outside, not in the hottest part of the day, with eyes closed, exposing the underside of your wrists and ankles. If you begin to feel too hot or dizzy, seek shade immediately or go inside, as sun exposure can be difficult for people with POTS and autism due to light overload.
3. B Vitamins
B vitamins, particularly B12 and B6, are essential for converting food into energy. Deficiencies in these vitamins can lead to brain fog, low energy, and poor recovery. Foods high in B vitamins include:
Animal products (meat, eggs, dairy)
Leafy greens (spinach, broccoli)
Fortified grains and cereals
4. Electrolytes
People with hypermobility often experience issues with electrolyte balance, especially if they also have POTS. Electrolytes like sodium, potassium, and calcium help regulate fluid balance and nerve function, which can prevent dehydration-related fatigue. Look for low-sugar electrolyte drinks or add mineralised salt to water to help maintain balance.
Blood Sugar Balance and Fatigue
Another key aspect of managing exhaustion in hypermobility is stabilising blood sugar levels. Blood sugar spikes and crashes can lead to significant energy dips, leaving you feeling fatigued and sluggish. To maintain consistent energy levels throughout the day:
Focus on balanced meals that include complex carbohydrates, healthy fats, and protein.
Avoid processed, sugary snacks that lead to rapid blood sugar spikes and crashes.
Incorporate whole grains, lean proteins, and healthy fats (like olive oil and nuts) into your diet to keep your energy steady.
If you are sensitive to histamine in foods, introduce foods such as bananas, spinach, and avocado in smaller amounts and balance them with lower histamine options.
Practical Nutritional Tips to Manage Exhaustion
Eat Regular Meals: Skipping meals or eating irregularly can worsen fatigue. Make sure you eat at regular intervals to keep your energy levels stable.
Hydrate: Dehydration is a common cause of fatigue. Drink plenty of water throughout the day, and consider incorporating electrolyte drinks or mineralised salt into your hydration routine if you are prone to dehydration due to POTS or other autonomic dysfunctions.
Listen to Your Body: If certain foods make you feel more fatigued, bloated, or sluggish, take note and consider reducing or eliminating them. Many people with hypermobility find that processed foods, excessive sugar, and caffeine worsen their fatigue.
Gradually Introduce Changes: Make small, sustainable changes to your nutrition rather than overhauling it all at once. This allows your body to adjust without adding unnecessary stress to your system.
Final Thoughts
Managing exhaustion in hypermobility is about finding the right balance. While there is not a one-size-fits-all solution, optimising your nutrition can help reduce fatigue and give your body the support it needs. Start by focusing on key nutrients, maintaining blood sugar balance, and eating regularly to see improvements in your energy levels over time.
