As the seasons shift from the heat of summer to the crispness of fall, many people look forward to cozy sweaters, pumpkin patches, and the beautiful colors of autumn leaves. However, for those living with dysautonomia, the change in weather can bring a unique set of challenges. Dysautonomia affects how the autonomic nervous system regulates bodily functions like blood pressure, heart rate, and body temperature, making seasonal transitions particularly tough to manage. Here’s a look at how fall weather changes can affect symptoms and my best practices.
Temperature Fluctuations and Symptom Management
Fall often brings unpredictable weather—cool mornings, warmer afternoons, and sudden drops in temperature. For people with dysautonomia, these fluctuations can cause a range of symptoms, including dizziness, increased heart rate, or blood pressure instability. Rapid changes in temperature can make it difficult for the body to regulate itself, leading to uncomfortable or even debilitating episodes.
Ways I manage:
Dress in Layers: Wearing layers allows you to adjust your clothing based on the temperature throughout the day, helping to maintain a stable body temperature.
Plan Ahead: Check the weather forecast and try to avoid outdoor activities during times of extreme temperature changes. If possible, stay in environments where you can control the temperature.
Hydration and Salt: Staying hydrated is critical, as dehydration can worsen dysautonomia symptoms. Increase your salt intake if recommended by your doctor to help manage blood pressure fluctuations.
Cold Weather and Blood Flow
As the temperatures drop, many people with dysautonomia, particularly those with conditions like Postural Orthostatic Tachycardia Syndrome (POTS), notice increased blood pooling in their legs. Cold weather can cause blood vessels to constrict, which in turn makes it more difficult for blood to circulate effectively, especially when standing.
Ways I manage:
Compression Gear: Wearing compression stockings or sleeves can help improve blood flow and reduce symptoms like lightheadedness or fainting when transitioning from sitting to standing.
Keep Moving: Gentle, frequent movement throughout the day can help keep blood circulating, even when the weather encourages us to stay still. Short walks, leg pumps, or stretches can help counteract the effects of blood pooling.
Increased Fatigue and Shorter Days
With the days getting shorter, many people with dysautonomia experience increased fatigue. The reduced daylight hours can also disrupt circadian rhythms, leading to changes in sleep patterns. This lack of energy combined with the typical symptoms of dysautonomia—such as brain fog, dizziness, or fainting—can make daily life more challenging.
How to manage:
Light Therapy: Consider using a lightbox to simulate sunlight exposure in the morning. This can help reset your circadian rhythm and improve energy levels.
Rest Strategically: Listen to your body and prioritize rest when needed. However, try to avoid excessive daytime napping, which can make it harder to sleep at night.
Pacing: Break tasks into smaller chunks and allow for rest periods in between. This will help you conserve energy throughout the day.
Allergies and Dysautonomia
Fall is also prime time for seasonal allergies, which can add an extra layer of complexity to managing dysautonomia. For some people, the increased histamine response from allergies can exacerbate symptoms like dizziness, tachycardia, and overall fatigue. Additionally, cold air can cause respiratory issues or exacerbate symptoms like shortness of breath.
How I manage:
Allergy Management: Keep windows closed on high pollen days and consider using an air purifier in your home. Taking allergy medications (with your doctor’s approval) can also help reduce symptoms.
Stay Warm: Cold air can trigger respiratory issues, so wearing scarves or masks to cover your mouth and nose when outside can help keep the air you breathe warm and reduce irritation.
Barometric Pressure Changes
As fall progresses, you may notice shifts in barometric pressure as storms roll in. These changes can directly affect people with dysautonomia, causing increased headaches, migraines, or worsening dizziness. The body’s ability to regulate pressure can be compromised in those with dysautonomia, so even subtle changes in atmospheric pressure can trigger uncomfortable symptoms.
How I manage:
Migraine Prevention: If you’re prone to headaches or migraines, talk to your doctor about preventive treatments. Staying hydrated, limiting stress, and maintaining a consistent sleep schedule can also help reduce the impact of pressure changes.
Tracking Pressure: Some people find it helpful to monitor barometric pressure using weather apps. Being aware of upcoming changes can allow you to prepare by planning rest days or taking preventive steps.
Emotional Effects of Seasonal Change
Fall can be a beautiful, peaceful season, but the shift in weather, along with the approaching holidays, can sometimes trigger emotional stress. For people with dysautonomia, stress—both physical and emotional—can exacerbate symptoms and lead to flare-ups. The shorter days and reduced sunlight can also contribute to seasonal affective disorder (SAD), which can increase feelings of fatigue and depression.
How I manage:
Mindfulness and Stress Reduction: Incorporating mindfulness techniques like meditation, deep breathing, or gentle yoga can help calm your nervous system and reduce the impact of stress on your symptoms.
Sunlight Exposure: Spend time outside during daylight hours, if possible, or use a lightbox to mimic natural sunlight and improve your mood.
Talk to Someone: Don’t hesitate to seek support from a therapist or counselor if the emotional toll of the season becomes overwhelming. Managing both physical and emotional health is important for overall well-being.
While fall can present unique challenges for those living with dysautonomia, being proactive and mindful of the changes in weather can help you manage your symptoms more effectively. Dressing in layers, staying hydrated, practicing gentle movement, and prioritizing rest are all key strategies to navigate the season with more ease. Remember to listen to your body, and don’t hesitate to modify your daily routine to protect your health.
