Lupus Summer Tips: How to Stay Cool, Energized, and Flare-Free

While summer brings fun activities, vacations, and BBQs, for many women living with lupus, summer isn’t always sunshine and easy living. The intense summer heat brings along with it some lupus-specific challenges that can feel like a lot to manage. If you're feeling a little anxious about managing your lupus symptoms in the summer months, this post is for you! Let's talk about lupus summer tips to keep you flare-free and carefree!

Summer Challenges When Living with Lupus

While longer days and outdoor adventures can boost your mood, the heat, humidity, and UV exposure can be serious triggers for those of us living with lupus. Getting overheated can increase fatigue, joint flares, and rashes. Nothing ruins a trip faster than having to sit out on all the fun!

The good news? With a little planning and intentionality, you can enjoy summer safely.

Here are some lupus-friendly strategies to help you protect your body, preserve your energy, and beat the heat this summer!

Be Mindful of the Sunshine

Summer sunshine is what gets us outside and ready to head to the beach, lake, or out on a hike. But sun sensitivity is a real concern with lupus, especially for those with photosensitivity. Even indirect sun exposure can trigger rashes, fatigue, or flares, so it's crucial to be mindful of the sun. This includes cloudy days too!

My best advice is to be mindful of time spent in the sun, make sure to spend a fair bit of outdoor time in the shade, and limit outdoor time from 10:00 am to 4:00 pm, when the sun's rays are the most intense.

It's also a great idea to bring a sun protection kit when you're out and about. That way, if you end up being in the sun longer than planned on any given day, you will have what you need to prevent flares and sunburns. Here are some ideas of things to include in your sun protection kit:

• A broad-spectrum sunscreen with at least SPF 50+

• UV-blocking sunglasses

• A wide-brimmed hat

• Lightweight UPF long-sleeve shirt that is made of breathable fabric

• A bandana to cover your neck

These items will come in really handy if you find yourself in the sun for longer than you planned. Try putting all of these items in a summer tote bag and keeping it by the door so you can easily grab it on your way out of the house.

Stay Hydrated

If you're living with lupus, you likely already know the importance of adequate hydration, as this condition can affect kidney function and fluid regulation. In the summer months, this is even more important than usual since we are sweating and spending more time in the sun.

It's important to make hydration a priority to continue feeling your best during the summer months. Consider carrying a refillable water bottle everywhere and getting in the habit of taking sips. I find it fun to infuse fruit and fresh herbs in my water for a refreshing kick. Try combos like cucumber and mint, or strawberry and basil. Electrolyte packets made without sugar or additives are also a great option to keep hydrated!

Also, try to avoid sugary soft drinks, excessive caffeine, and alcohol. These beverages increase inflammation and dehydrate you further. If you're feeling sluggish, tired, or find yourself with a headache, drink some water, as these are all signs of mild dehydration.

Nourish Your Body Well

In the summer months, you might notice a decrease in appetite, especially if you're spending a fair bit of time in the sun. This doesn't mean that you shouldn't still be nourishing your body well, though. Focus on anti-inflammatory foods with a good balance of protein and fiber to keep blood sugar balanced throughout the day.

In the summer, I am all about enjoying the seasonal fresh produce. Look for creative ways to incorporate new fruits and vegetables into your diet to keep things interesting. And why not embrace the grill this time of year?! Whether you're cooking up veggies or your favorite protein, nothing screams summer quite like a grill-out.

Bottom line, have fun with your summer nutrition and make sure to nourish your body well. For information about personalized nutrition recommendations to support your needs, consider scheduling a call with me here! During the call, we will talk about you, your goals, and your current struggles, as well as how I personalize my expertise to your needs and what results you can expect from working together. 

Get Ahead of Overheating

Getting overheated is a real possibility if you're spending a lot of time outdoors during the summer months. If this has ever happened to you, you likely know that there's nothing fun about this, and it can bring on a wave of fatigue fast! If you're prone to heat intolerance, plan ahead to prevent having to sit out on the fun.

First, schedule your outdoor activities in the early morning or evening when the sun's rays are less intense. If you're headed to the beach or lake, bring along an umbrella or pop-up sunshade to ensure you have a place to take cover. Last, bring along some cooling towels, neck wraps, or small portable fans. These will come in really handy if heat exhaustion is coming on!

Dress Smart in the Summer

I know that shorts and tank tops are go-to summer wardrobe staples, but if you're especially prone to sun sickness or heat intolerance, consider wearing clothing that is breathable but offers UV protection. There are lots of great options out there, and these can be a real lifesaver in the summer months!

Choose loose-fitting, comfortable options to avoid skin irritation and feel your best. Look for items that have long sleeves, and use moisture-wicking, breathable fabrics to keep you cool. Even if you only use these during the sunniest times of the day, I know you'll be so happy to have them in your arsenal!

Be Mindful of Medications

Part of treating lupus often involves medications, and many of these can make you more sensitive to the heat. Make sure to read labels, talk to your doctor, and stay safe when it comes to managing medications. Coolers are an excellent place to store medications that may be affected by warm temperatures as well, so make sure to leave a space.

Listen to Your Body

Perhaps the most important reminder on this list is to listen to your body. If you're living with lupus, it can feel stressful navigating social invitations, family outings, or travel plans. Remember that you are in control of what you decide to do! Your friends and family love you and want you to be comfortable and feel well all summer long.

If this means taking a break from the sun during activities, leaving early because you feel fatigued, or prioritizing rest, give yourself permission to do so. We can't do all the things all the time, and trying to often results in burnout and exhaustion. Not to mention, it can trigger major fatigue and flares!

So, this summer, be kind to yourself and listen to your body. I know that if you do, you'll have lots more fun and enjoyment!

Stay Cool & Flare Free!

Living with lupus in the summer means planning ahead, protecting your energy, and giving yourself compassion. You don’t have to hide away indoors, but you do need to honor your body and its limits. This is a great opportunity to foucs your efforts on self-awareness and what works best for you. You know yourself best, so make a summer plan that aligns with your needs.

With the right tools and mindset, you can soak up the summer season in a way that supports your health and keeps you cool and flare-free!