Summer time and Autoimmune diseases

For many, summer means sunshine, beach days, and BBQs. But if you’re living with an autoimmune disease, the season can bring more than just fun — it can also bring challenges. Heat sensitivity, fatigue, inflammation, and flares can turn what should be relaxing into something overwhelming.

But with a little preparation and some self-compassion, summer can still be a season of joy.

Here’s how to care for your body, protect your energy, and still enjoy summer when you’re navigating autoimmune life.

1. Watch Out for Heat Sensitivity: Many autoimmune diseases (like Multiple Sclerosis, Lupus, POTS, and Rheumatoid Arthritis) can make the body more sensitive to heat. When temperatures rise, symptoms like fatigue, dizziness, inflammation, and brain fog can worsen.

Tips:
    •    Stay in the shade or indoors during peak heat (usually 11 a.m.–3 p.m.)
    •    Use a cooling towel, fan, or cold compress on your neck and wrists
    •    Stay hydrated with electrolytes — especially if you deal with dizziness or POTS
    •    Wear lightweight, breathable clothing and a wide-brimmed hat

2. Protect Yourself from the Sun (Especially with Photosensitivity): Some autoimmune medications (like methotrexate or hydroxychloroquine) and conditions (like Lupus) can increase sun sensitivity, leading to skin rashes or flares after UV exposure.

Tips:
    •    Use a broad-spectrum mineral sunscreen (look for zinc oxide or titanium dioxide)
    •    Reapply every 2 hours (or more if you’re sweating or swimming)
    •    Don’t skip sun protection on cloudy days — UV rays still get through

3. Pace Yourself – Summer Doesn’t Mean Overdoing It: It’s easy to say yes to every summer invite — pool parties, late nights, long road trips — but if you have an autoimmune condition, overexertion is a fast track to flares.

Tips:
    •    Plan for rest days after active ones
    •    Give yourself permission to leave early or skip events if you need to
    •    Create summer routines that balance fun with restoration

4. Support Your Body with Food & Hydration: Summer is a great time to nourish your body with seasonal, anti-inflammatory foods — and staying hydrated is extra important if your symptoms include fatigue, joint pain, or dizziness.

5. Prepare for Travel with an Autoimmune Toolkit: Traveling with an autoimmune condition takes more planning, but it is possible.

Pack essentials like:
    •    Your medications and supplements
    •    A cooler bag for cold packs or snacks
    •    Electrolytes, sunscreen, and snacks you tolerate well
    •    A note with emergency medical info in case of a flare

6. Honor Your Body’s Rhythm: Your body might not move through summer like everyone else’s — and that’s okay. Living with an autoimmune disease means learning to listen to your body, even when others don’t understand it.

Summer isn’t about keeping up. It’s about creating memories in ways that honor your healing, not fight against it.

Living with an autoimmune condition doesn’t mean missing out — it just means living more intentionally. With some adjustments and grace, summer can be a time of light, laughter, and gentle adventure.

Give yourself permission to say yes to what feels good and no to what drains you. Protect your peace, listen to your body, and build a summer that fits you.