Living with PBC: How to Stay Active and Healthy While Managing Symptoms

Begin with low-impact exercises such as walking, swimming, or cycling, which are gentle on your joints and muscles. Start with short sessions of 10 to 15 minutes a few times a week, and gradually increase the duration and intensity as your endurance improves. Yoga and Pilates are also excellent options, as they help improve flexibility, balance, and muscle strength while promoting relaxation.

If you experience extreme fatigue, adjust your routine to include more rest days or lighter activities such as stretching. Listening to your body is key when managing both exercise and PBC symptoms.

Incorporating stretching exercises into your routine can help alleviate joint pain and stiffness, which are common symptoms of PBC. Gentle stretching before and after exercise can improve flexibility and prevent injury. Yoga, in particular, offers a combination of stretching and deep breathing that can help reduce tension and promote relaxation.

Aim to consume a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats such as those found in nuts, seeds, and fish. These foods provide essential nutrients that support liver function and overall health. Leafy greens, berries, and cruciferous vegetables like broccoli and cauliflower are rich in antioxidants, which can help reduce inflammation in the body.

Processed foods, refined sugars, and trans fats can contribute to inflammation and fatigue. Try to limit your intake of processed snacks, sugary beverages, and fried foods. Instead, opt for homemade meals using fresh, whole ingredients that nourish your body and provide sustained energy.

Proper hydration is essential for liver health and overall well-being. Make sure to drink plenty of water throughout the day. Dehydration can contribute to feelings of fatigue, so staying well-hydrated can help improve energy levels and support healthy liver function.

Incorporating relaxation techniques such as deep breathing, mindfulness meditation, and progressive muscle relaxation can help manage stress and improve emotional well-being. These techniques can help calm the mind and body, reducing tension and anxiety. Setting aside time each day to practice mindfulness or engage in calming activities such as reading, journaling, or listening to music can also help reduce stress.

Living with a chronic illness can sometimes feel isolating. It’s important to stay connected with friends, family, and support groups. Sharing your experiences and concerns with others who understand what you’re going through can provide valuable emotional support. You may also consider joining a PBC support group, either online or in person, to connect with others who are managing the same condition.

Fatigue is one of the most common and debilitating symptoms of PBC. To combat fatigue, prioritize rest and ensure you’re getting quality sleep each night. Establish a regular sleep routine by going to bed and waking up at the same time each day. Creating a calming pre-sleep routine—such as avoiding screens, reading, or practicing relaxation exercises—can help improve sleep quality.

Energy conservation techniques are also helpful. This involves pacing yourself throughout the day, taking breaks between activities, and setting realistic goals for what you can accomplish in a day. Recognize when you need to rest, and don’t push yourself too hard.

Itching is another common symptom of PBC. Taking cool baths, using moisturizers, and wearing loose, comfortable clothing can help alleviate itching. Avoiding hot showers and harsh soaps may also reduce skin irritation. If itching becomes severe, consult your healthcare provider for recommendations on additional treatments or medications.