Myasthenia gravis (MG) can take a toll on both your body and your mind. Simple acts of self-care can make a huge difference. They can improve both your physical and mental health, so you’re better equipped to manage this condition.

A healthy diet is essential to boost energy levels with MG. But muscle weakness in your jaws, throat, and lips can make it hard to chew. Eat several small meals during the day, rather than three big ones. Chop or mince solid foods like meat, too. If you do want to eat a larger meal, do it earlier in the day when energy levels are at their peak.

Find it hard to stay awake and focus? Pay attention to what your body says to you. If you are tired, crawl into bed for a nap — and don’t feel guilty about it. Rest is very important if you have MG. You should also try to conserve energy as much as you can. Try to sit when you shower, brush your teeth, or shave, for example, and use a motorized scooter when you shop. Your body will thank you later.

Stress can make your MG worse. Try to make time for five minutes of mindful breathing each morning. One good exercise to try: Sit and inhale slowly through your nose for the count of four, hold for four, and then exhale through your nose for the count of eight. Try to do this at least five times.

Exercise can help you feel more energetic when you live with MG. The key is to start slowly and listen to your body. If you’re new to exercise, begin with just a few minutes a day on the treadmill. Gradually add more time — first five minutes, then 10, 15, and eventually 30. You can also try low-impact activities like walking, gentle yoga, or using resistance bands.

During MG flares, you’ll want to conserve energy. Some things you may want to buy to make daily activities easier include:

• A lightweight cane
• A wheeled luggage cart
• A chair lift at your house if it’s hard to get up and down stairs
• Electric can openers and mixers for the kitchen
• A counter blow-dry stand, so you don’t have to lift it when you dry your hair

   

Support groups are an important part of self-care because they can help alleviate some of the stress and loneliness you may feel as a patient with MG. You can do them in-person, online, or a bit of both. You can find a list of support groups here.

People with MG often have less robust immune systems, so it’s very important to make sure you have all your necessary vaccines. Key ones include an annual flu shot and an annual COVID vaccine, as well as Shingrix, the newer shingles vaccine.

Heat can make MG symptoms worse and even trigger a flare. When it’s hot outside, take steps to stay cool. A cooling vest can help pull heat away from your body. You can also carry a small electric fan with a water mister to keep your temperature down. Another quick way to cool off is to take a cool bath or shower.

People with MG are more likely to experience depression or anxiety. Some signs include:

• Feeling sad or irritable
• Loss of interest in activities you used to like
• A change in appetite
• Sleeping too much or too little
• Trouble concentrating
• Feeling worthless

Sleep is very important for managing MG. You want your bedroom to be a place of relaxation. Start with a pre-bed routine, like take a warm bath, or read a good book while you listen to soft music. Keep your bedroom uncluttered, with cozy, comfortable bedding. Consider blackout shades, too, to remove light that can interfere with your ability to get your ZZZs.