Lupus and the Fourth of July

The Fourth of July is a time for celebration, filled with outdoor activities, barbecues, and fireworks. However, for individuals with lupus, the summer festivities can present unique challenges, especially regarding sun exposure. Lupus patients often experience heightened sensitivity to UV rays, which can trigger flare-ups and exacerbate symptoms. With careful planning and mindful practices, you can still enjoy the holiday while protecting your health. Here are some essential tips for celebrating the Fourth of July with lupus. This blog post goes over all of my favorite tips, tricks, and products that allow me to spend time in the sun flare-free. 

Lupus is an autoimmune disease where the immune system attacks healthy tissues, causing inflammation and various symptoms. Many lupus patients are photosensitive, meaning that exposure to sunlight can trigger or worsen symptoms, such as skin rashes, fatigue, joint pain, and internal inflammation. Therefore, it’s crucial to take proactive measures to limit UV exposure and manage your condition effectively.

I’ve written countless blog posts about Lupus and other summer-related issues like spending time in the heat. But I wanted to just jump on here and make one specifically for the fourth of July that compiles all my best tips and favorite products. Making it easy for anyone looking for some tips before the fourth! I will link other Lupus-related blog posts you can check out below!

• “Lupus and the beach”
• “Lupus and sun exposure”
• “Surviving summer with Lupus”
• “Smoothie for Lupus”

Before we get into my favorite summer products for lupus. We are going to quickly look over my best practices which are built on doing everything I can to have healthy terrain. Before I put myself in a known trigger I make sure that I keep up on my hydration, anti-inflammatory diet, emotional management, and so on. I track all lifestyle choices like the ones I just mentioned on top of tracking symptoms. This allows me to get a good idea of where I’m at. I want to make sure I have the healthiest terrain possible. This doesn’t mean I’ll cancel plans if I haven’t kept up with everything but It does mean I will be conscious I’m not at my healthiest and plan my activities accordingly. 

That was my game plan before starting my Autoimmune healing journey. Having a game plan while at my sickest allowed me to have some type of system that helped me prevent flares. Was it foolproof? Pretty close to it but of course nothing is 100% foolproof. Learning my triggers and what lifestyle changes I needed to make to reduce symptoms and flares built the “system” I relied on. Below I will leave an overview of my personal best practices! 

• Hydration: Hydration begins days if not a week before. I make sure I hit my water goal daily and include electrolytes in my diet. Talk with your doctor to create a water goal if you do not already have one! If you haven’t already also check out our blog post on “Lupus and hydration”.
• Anti-inflammatory diet: One study found diet directly affects the state, severity, and progression of SLE. Making a diet that works with lupus not against it very important every day and even more important before putting yourself into a known trigger. Check out our post on “Lupus and nutrition” for more Lupus-related content. 
• Emotional management: Unregulated emotions like stress can negatively affect those with lupus. Unmanaged emotions were my biggest trigger when I was at my sickest. Now I have developed emotional coping skills and hobbies that help me healthily process emotions. Finding my biggest trigger was easy when I tracked my diet, stress levels, symptoms, etc. If you want to check out our free medical binder printables click here! 

Now that we have taken a look at everything I do to keep a healthy terrain before putting myself in a trigger. Let’s look at the little details that slip through the cracks like sun protection and scheduling activities around the weather! 

Plan Your Day Wisely: 

• Avoid Peak Sun Hours: Try to schedule outdoor activities in the early morning or late afternoon when the sun’s rays are less intense. UV radiation is strongest between 10 a.m. and 4 p.m.
• Seek Shade: Set up your picnic or gathering in shaded areas, such as under trees, umbrellas, or canopies. This can significantly reduce your direct exposure to the sun.

Use Sun Protection:

• Sunscreen: Apply a broad-spectrum sunscreen with at least SPF 30 to all exposed skin. Reapply every two hours, or more frequently if you are swimming or sweating.
• Protective Clothing: Wear long-sleeved shirts, long pants, and wide-brimmed hats to cover as much skin as possible. Choose lightweight, breathable fabrics to stay cool.
• Sunglasses: Protect your eyes with sunglasses that block 100% of UVA and UVB rays.

Stay Hydrated: We have already talked about hydration but I wanted to throw one more thing in that I didn’t know. Alcohol and caffeine both can contribute to dehydration. So when you are out in the heat limit your intake or avoid it all together to avoid dehydration. 

Listen to Your Body: Pay attention to how you feel and take breaks when necessary. Fatigue is a common symptom of lupus, and overexertion can lead to flare-ups.

Find Cool Spots: Take advantage of air-conditioned spaces or portable fans to stay cool. Heat can exacerbate lupus symptoms, so it’s important to keep your body temperature regulated.

Pack a Lupus-Friendly Kit:  Consider bringing cooling towels, ice packs, or a portable misting fan to help manage body temperature. I will link all my favorite lupus must-haves below! 

Celebrating the Fourth of July with lupus requires some extra planning and precautions, but it’s entirely possible to enjoy the holiday safely. By prioritizing sun protection, staying hydrated, listening to your body, and choosing lupus-friendly activities, you can make the most of the festivities without compromising your health. Remember, the key is to find a balance that allows you to participate in the joy of the holiday while taking care of your well-being. Happy Fourth of July!

Sources:

1. NAGARKAR, AKANKSHA. “Does the Food We Eat Impact Lupus?” UMass Chan Medical School, 28 May 2023, www.umassmed.edu/lupus/blog/blog-posts/2023/05/food-for-thought-does-the-food-we-eat-impact-lupus/. Accessed 18 July 2023.‌