Summerāthe season of sunshine, picnics, and lazy beach days. But for those grappling with dysautonomia, the soaring temperatures and relentless humidity can spell trouble, triggering a cascade of symptoms, challenges, and possibly flare-ups. Fear not I’ve compiled all the tips, tricks, and best practices I found that helped me to beat the heat and make the most of the summer months while proactively managing symptoms of dysautonomia as much as possible.
Before we dive into our summer survival strategies, let’s take a moment to understand dysautonomia. This complex disorder affects the autonomic nervous system, which controls vital bodily functions such as heart rate, blood pressure, digestion, and temperature regulation. In individuals with dysautonomia, this system goes haywire, leading to a host of symptoms ranging from dizziness and fatigue to palpitations and heat intolerance.
The summer can be a rough time for those with dysautonomia because of their predisposed heat intolerance. I set out on a mission the summer after I was diagnosed to find a way to be able to enjoy summer days without going into a flare-up. After countless attempts of trial and error, I found there were best practices that would give me a healthy terrain and a better chance to enjoy summer without the risk of flare-ups.
The most important factor in being able to enjoy time in the sun was taking care of myself and avoiding triggers leading up to my time in the sun. Now that I am on my Autoimmune Healing journey I can spend time in the sun without lengthy preparation. Ensuring I have a healthy terrain looks like eating an anti-inflammatory diet, tracking my symptoms, managing my emotions/ stress levels, reducing inflammation through lifestyle changes, etc.
Check out our post on “Diets effect on Autoimmune diseases” if you want to learn more. Basically, I made sure to dot all my I’s and cross all my T’s when it came to managing known triggers of dysautonomia before throwing myself in a known trigger. If you want to learn more about my Autoimmune healing journey to leading a symptom-free life click here! Letās go ahead and look at some of my best practices that are built on the foundation of going into time in the sun with a healthy terrain.
Summer Survival Strategies for Dysautonomia
Assess the state of your health: One reason I harp about keeping a log of your symptoms, diet, element exposure, etc is because it can help you make informed decisions like putting yourself in a situation with a known trigger. If you do track your symptoms look over the ādataā before putting yourself in the sun. I say this because if you have been having more symptoms or are maybe teetering on a flare-up it might be a good idea to rain check on an activity in the sun. This is a habit I personally will always do because I believe it to be a best practice. If you want to check out our free resource library for medical binder printables click here!
Stay Hydrated: Hydration is key to maintaining stable blood volume and preventing dehydration, which can exacerbate dysautonomia symptoms. Be sure to drink plenty of fluids throughout the day, opting for water or electrolyte-rich beverages to replenish lost minerals. Another key point to keep in mind when it comes to hydration is; that hydration starts a week before. If Iām planning on spending time in the sun a week prior I make sure I hit my water goal daily.
A fair mention on top of meeting my hydration goal would be the type of water I drink; spring water. Purified water has gone through a rigorous purification process to remove contaminants. During this process, the minerals that are found in water are also stripped. Spring water is full of minerals and is the only water I will drink now. After making the switch to spring water I drank purified water one day and was left with dehydration headaches. Once I realized what was going on I ate some Celtic sea salt and was feeling better. But overall drinking spring water has me feeling my best!
Beat the Heat: Keep an eye on the weather and what the hottest part of the day will be. I try to avoid being out in the heat of the day or limit my time during that period. Otherwise, I will find an air-conditioned space to avoid the hottest part of the day if possible. The best practice would be to schedule activities during cooler times of the day, such as early morning or late evening, and take frequent breaks in shaded areas to prevent overheating.
Dress Strategically: Opt for lightweight, breathable fabrics in light colors to help keep your body cool and comfortable. Loose-fitting clothing allows for better airflow and minimizes constriction, reducing the risk of heat-related symptoms. I prefer SPF clothing because it deflects UV rays further protecting you from the sun. I will link a few of my favorite products below including SPF wear, SPF umbrellas, etc.
I would like to remind you one more time to wear light-colored clothing. Dark colors trap heat in turn trapping you in heat. I made this mistake on my first day at band camp and came very close to passing outā¦like needing help sitting down close. Since that day I have never made the mistake of wearing a dark gray t-shirt when I know Iām going to be in the sun for a while.
Cooling Accessories: Utilize cooling accessories to your advantage to combat the heat. Invest in a portable fan, cooling towel, or misting spray to provide instant relief when temperatures soar. You can also freeze water bottles or gel packs to use as makeshift ice packs to cool down quickly. I have numerous mini-fans because they are life saviors. Just a light breeze can make the difference in overheating or allowing your body the chance to regulate itself with a little help. My favorite products to cool down are mini-fans and a frog tog. Leave a comment on what your must-have cooling-down products are! I have linked all the products I use to cool down quickly below.
Manage Stress: Stress can exacerbate dysautonomia symptoms, so prioritize stress management techniques such as deep breathing, meditation, or mindfulness practices. Engage in activities that bring you joy and relaxation, whether it’s reading a book, or listening to music. Make sure to check out our blog post “Stress and Autoimmunity” to learn more about the effect stress has on Autoimmune diseases.
Monitor Electrolytes: Electrolyte imbalances can worsen dysautonomia symptoms, particularly in hot weather. Be mindful of your sodium intake and consider incorporating electrolyte-rich foods such as bananas, oranges, coconut water, and sports drinks to help maintain electrolyte balance. Or opt for a salt supplement like salt sticks. Talk with your doctor to find what works best for you!
Seek Support: Don’t hesitate to reach out for support from friends, family, or online communities who understand what you’re going through. Sharing experiences, tips, and coping strategies can provide valuable insight and camaraderie on your dysautonomia journey.
While dysautonomia may present unique challenges during the summer months, with careful planning and proactive measures, you can navigate the season with greater ease and enjoyment. By prioritizing hydration, staying cool, modifying activities, and seeking support, you can make the most of the summer! Make sure to check out our other Autoimmune-related post that will be linked below for more tips, tricks, and hacks!
