Can't take the heat?

For people with MS, staying well in summer isn’t always as simple as applying the right SPF or remembering your antihistamines to avoid hayfever. In this article, we look at how you can make the most of summer. 

Between 60% and 80% of people with MS find that heat can cause their symptoms to worsen. This is known as temperature sensitivity and might include a build up of fatigue, blurred vision, loss of balance or a worsening of cognitive symptoms such as concentration or memory. 

If you have MS, just a small rise in core body temperature has the potential to make a difference. Summer weather, excessive central heating, vigorous exercise or having a fever can all raise your core body temperature. You might also find environments with lots of people crowded together uncomfortable. During warmer months, you may feel that this influences the activities you want to do. 

Here are some useful tips to help you manage temperature sensitivity: 

• Keep a cold, hydrating drink nearby
• Head out earlier or later in the day, when temperatures are generally cooler
• Invest in a fan for your home and maybe a handheld one for on the go 
• Wear garments made from natural fabrics such as cotton and linen which are more breathable 
• Fill a spray bottle with cool water and use it to mist your face 
• Opt for lighter meals such as salad
• Take a cool bath or shower 

The NHS recommends that adults should undertake some form of physical activity every day. This may seem like a daunting task, especially when it’s warm in the summer, but it’s good to remember that there are a whole range of options when it comes to exercise. 

With the nature of MS and things such as mobility, visual problems, heat sensitivity, bladder or bowel issues, you might feel that you have to be more conscious of your limits when undertaking exercise. That doesn’t mean missing out though. If you try an activity and it does not make your symptoms worse, then it is most likely fine for you.

Summer typically brings drier weather and longer daylight hours, making it the perfect time of year to take up something new. Some good activities to try at this time of year include:

• Swimming
• Cycling
• Yoga or pilates
• Rambling or walking
• Archer
• Sailing, kayaking, canoeing or rowing
• Seated exercise classes
• Bowling 

If you attend group classes or work with a personal trainer, it is important that they are aware of any adjustments you may need, such as taking regular breaks or adapting some routines. If you have any concerns about certain physical activities, make sure you talk to a health professional beforehand. Physiotherapists will also be able to give you some tips as to which exercises best suit your needs. 

Vitamin D plays a key part in regulating the amount of calcium and phosphate in your body. These are essential for keeping bones, teeth, muscles and the immune system healthy.

There are several ways that you can ensure you give yourself enough vitamin D including eating foods such as oily fish, red meat, liver, egg yolks or by taking supplements. These are available as tablets, capsules or drops.

During sunnier months (late March/early April to the end of September), most people should be able to get enough vitamin D purely through sunlight hitting their skin. The sun does not have to feel hot for it to be providing vitamin D so it’s important to remember to cover up or protect your skin if you are out in it for long periods. Excessive sun exposure carries a risk of skin damage and cancer so make sure you aren’t risking allowing your skin to redden or burn. 

Medical conditions such as osteoporosis, heart disease, diabetes, cancer and multiple sclerosis have all been linked with low levels of vitamin D. If you are a person with established MS, you may find that low vitamin D levels make you more prone to relapses and faster disease progression. This has been shown in studies through measures of disability (EDSS), brain volume and CNS lesions. So it’s important to try and take advantage of sunnier days and spend some time outdoors if you can. 

As the sun comes out so too do the barbecues, summer drinks and ice creams. While this time of year often brings food to the forefront of our minds, having a balanced diet is a key part of maintaining good health, all year round. 

For people with MS, there is no specific diet proven to help everyone but you may notice certain things help with symptoms or reduce the impact of MS on your life. Eating a healthy and varied array of foods is a simple step to help you feel at your best. This means eating a wide variety of foods in the right proportions and consuming enough for your body. 

You should try to base your meals around carbohydrates like bread, pasta or rice, adding in plenty of fruit and vegetables. Protein is another important part of your diet and can come from animal or plant sources. Fatty, sugary and salty foods should be occasional treats and kept to a minimum. Aim to have between six and eight drinks a day. Water, squash or tea and coffee are good options. 
 
Figuring out what works for you may take some patience and people often find that starting a food diary helps. You could make notes on how different changes to your diet make you feel, and what impact they have on your MS, if any. 

You should always discuss big dietary changes with a doctor, MS nurse or dietitian beforehand and be careful not to exclude essential nutrients.

Holidays in 2021 may look a bit different but there are still plenty of options when it comes to booking a break. Whether you are planning a summer staycation or traveling abroad make sure you think about these things for a stress free trip:  

• Check the latest government guidance – Make sure that you’re aware of the latest rules for any region you’re planning to visit.  
• Find the right holiday for you – Do plenty of research and check the fine print for things like cancellation policies or flexible options. 
• Remember to pre-book assistance if you need it - If you plan to travel via public transport, make sure you let the operators know of any additional assistance you may need beforehand. 
• Taking medication? – If you are, consider how many days you will be gone for, what the regulations are for any countries you will be visiting and whether your medication needs to be stored at a certain temperature. 
• Don’t forget travel insurance – No one likes to think about what could go wrong but once your trip is booked, it’s important to arrange travel insurance as soon as possible. 

• Top tips for a stress free summer holiday - More on accessible travel