By Dana Herrera
While the warmer times of year are often a welcome change to bone-chilling winters, extreme heat can take its toll. And sunny activities and beach retreats require some extra health considerations. Keep in mind these important tips to enjoy sunny days—and warm nights—even longer.
Sunny Sensitivities
Fibromyalgia symptoms are infamous for changing with the weather. Humidity, rainy days, and extreme weather changes can trigger aches and pains. Though a bit of sunshine every day is a great energy booster, too much of a good thing can leave patients feeling drained and more exhausted than ever. Additionally, people with FM can be more sensitive to medications that interact with the sun.
Marla Brumbaugh, a long-time fibromyalgia and chronic fatigue syndrome sufferer from Ohio, says spring and fall—when the weather does not go from one extreme to another—are her best seasons for symptom relief. During the summer, however, extreme heat just makes Brumbaugh plain miserable.
Though most people are uncomfortable in extreme heat, Brumbaugh’s reactions are intense. “I get frequent headaches when it’s hot and humid,” she says, “and I have a higher sensitivity to bright light, noise, and even smells, which makes it difficult for me to concentrate or remember anything.”
Her multiple chemical sensitivities make Brumbaugh anxious, which can lead to her feeling depressed. “I am a full-time fine artist, spending as much time as possible working and teaching in my downtown studio. Anxiety and creativity do not mix,” she says. “Some days when it’s really hot, it’s hard to get it together to make it up to the studio.”
Sharym Ocasio-Soto of Miami finds that some of her fibromyalgia and blood pressure medications interact with the sun. “The sun causes rashes and the heat causes fatigue,” she says. “Even … while driving, my arm will get sun and I develop a rash.”
Ocasio-Soto also feels achy when the weather turns humid. Luckily, her high-blood pressure forces her to stay hydrated, a key ingredient for fighting sun fatigue.
If you plan on spending time in the sun, be sure to check your medications for a sun interaction called photosensitivity. A wide variety of medicines can cause photosensitivity, which can make us more susceptible to sunburns, rashes, and hives. Included in this list are NSAIDS (ibuprofen, naproxen), antibiotics (tetracyclines), statins, and certain sunscreen ingredients like salicylates.
Prescription medications often come with a special photosensitivity warning. However, the safe bet is to ask your pharmacist to review all your medications—even over-the-counter meds and topicals—for possible photosensitivity reactions. If you suspect a photosensitive reaction after using a certain product or medication, see your doctor immediately. Your physician may recommend an alternative medication or treatment plan.
Beat the Heat
“Of course, the hotter it is, the cooler you want to stay, so I want to be in the air conditioning all the time or take showers often,” says Ocasio-Soto. “The coldness of both things makes the fibro wake up and flare by nighttime.” The transition from your air conditioned house or office to suffocating heat, or vice-versa, may trigger a fibro-flare.
Planning ahead may help to avoid these situations. For example, carry a light sweater to put on before entering air-conditioned buildings or lower your air-conditioning before you transition to the outdoors. “Stay hydrated and take things little by little,” Ocasio-Soto suggests. “If you are going to swim, [for instance,] try doing it in the afternoon. This way, the water is not cold and won’t trigger your fibro.”
Mathew Roberts, a chronic pain suffer of 25 years, recently moved from Portland to Arizona to help reduce his symptoms. “I’ve got to say, I much prefer the desert,” he says. “Something about the constant drizzle and the ever-fluctuating barometric pressure [of the northwest] really got me down.”
An avid cyclist, Roberts tends to stay indoors in the summer months. “I try to stay out of the extreme heat,” he says. “I tend to get outside time only during the wee hours of the morning.” His friends tease him about how cool he keeps his house, but Roberts doesn’t mind. “If I have to be outside in the heat, I like to put an ice cold wet bandana around my neck,” he adds. “I find that there are sensitive points in the neck that, when cooled, have the effect of cooling my entire body.”
The Pros and Cons of Sunshine
Several recent medical studies suggest that a bit of all-natural Vitamin D (as little as 15 minutes of sun per day) can reduce chronic pain and fatigue, while improving overall mood. And the quickest way to get that boost is to head out into the sun.
Unfortunately, this can be quite a task. The use of sunscreen, living in northern climates, an increased amount of time spent indoors, and even a lack of Vitamin D-rich foods may all contribute to not meeting the government recommended 200-600 IU per day. Fortunately, more and more physicians are testing for this deficiency and educating patients on supplements and lifestyle changes that help boost our Vitamin D levels.
Today, debates are raging over the effectiveness and even the safety of some sunscreens. Though there are currently no federal guidelines for sunscreen, organizations such as the Environmental Working Group (EWG), a research-based environmental consumer watchdog, have their own recommendations.
The EWG cautions consumers against sunscreens that advertise high levels of SPF protection. Currently, the effectiveness of over 50 SPF has not been proven and there is a concern that we are staying in the sun longer with the belief that higher levels of SPF equals longer and higher levels of skin protection. And a high SPF does not necessarily mean a sunscreen protects against both UVA and UVB rays. Additionally, the EWG reports that sunscreens that use retinol or retinyl paliminate (Vitamin A), may increase the rate of skin cancer cell production. And ingredients in many sunscreen products, including oxybenzone, are suspected of causing hormone disruptions.
Generally, the EWG recommends a broad-spectrum, water-resistant, mineral sunscreen and frequent reapplication. Additionally, they advocate following basic guidelines for sun exposure similar to those given by the CDC. Their full report and sunscreen guide can be found online at http://www.ewg.org.
The debate about sunscreen is ongoing. However, the EWG sunscreen ratings may point us to some fibro-friendly products. Many of their highly rated sunscreens are free of common sunscreen chemicals we may be more sensitive to. However, before using a new sunscreen product, test it first. Apply a bit to your inner wrist to see if your skin reacts.
Warmer weather offers many beneficial impacts for pain and mood. Even if you have an extreme sensitivity to heat, there are ways to make your time outdoors comfortable—and even enjoyable. So don that hat, grab that water bottle, apply that sunscreen, and enjoy the sunny side of the season.
Sunny Safety
Follow these simple guidelines from the Centers for Disease Control and Prevention (CDC) to stay healthy in the heat.
- Drink lots of water. When the body heats up, you sweat to keep cool. If you don’t replace lost fluid, you can experience symptoms of dehydration, from extreme fatigue to headaches. Tip: Reusable water bottles that clip to your purse or bag are a great way to stay hydrated on the go.
- Stay cool running errands. The hottest part of the day tends to be between 10 a.m. and 4 p.m. Try to avoid unprotected sun exposure during these hours. Instead, plan your outdoor errands early or later in the day.
- Cover up—not just with sunblock, but with protective clothing and hats. Tip: Pick lightweight fabrics such as linens, cotton, or even hemp. Three-quarter sleeves and pants can provide a cooler alternative to full-length.
- At the beach, clothing designed for surfers offers some UV protection and is often water friendly. Don’t forget the beach umbrella, swimsuit cover-ups, floppy beach hats, and water shoes. And a broad-spectrum water-resistant sunscreen is essential. Just be sure to reapply often.
- Remember to protect your eyes! Sunglasses are a must. Break out those Jackie-O shades or ask your eye doctor about transition lenses.
Sunny Checklist
A bit of planning can make all the difference in managing your symptoms. Use this checklist to consider how to prepare for your warm-weather fun—and help prevent it from triggering a fibro-flare.
- How long will I be outdoors?
- Do I have sun protection?
- Can I access shade, water, and additional sun protection if I stay longer than expected?
- Have I taken any medications that make me more sensitive to the sun?
- Will I be outdoors during changing temperatures and/or going from one temperature to another throughout the day?
- If I will be indoors often, can my doctor recommend ways to increase my Vitamin D?
References
Drug-Inducted Photosensitivity. Alexandra Y Zhang, MD, Assistant Professor, Department of Dermatology, University of Pittsburgh. Coauthor(s): Craig A Elmets, MD, Director of Dermatology, Departments of Dermatology, Pathology, and Environmental Health Sciences; Professor, The Kirklin Clinic, University of Alabama at Birmingham. http://emedicine.medscape.com/article/1049648-overview. Accessed June 15, 2010. Updated January, 15, 2010.
Environmental Working Group Full Report: Sunscreen Guide 2010. http://www.ewg.org/2010sunscreen/full-report/. Accessed June 12, 2010.
Grant, W. (2009). In defense of the sun: An estimate of changes in mortality rates in the United States if mean serum 25-hydroxyvitamin D levels were raised to 45 ng/mL by solar ultraviolet-B irradiance. Dermato-Endocrinology. (1)4: 207-214.
Onoue S, Seto Y, Gandy G, Yamada S. Drug-induced phototoxicity; an early in vitro identification of phototoxic potential of new drug entities in drug discovery and development. Curr Drug Saf. May 2009;4(2):123-36.
This article, “Beat the Heat” by Dana Herrera, appears in Fibromyalgia AWARE magazine, Spring 2011, Vol. 22. Reprinted with permission from the National Fibromyalgia Association:www.fmaware.org© FM Aware All rights reserved. No material may be reproduced or used without written approval of and proper credit given to Fibromyalgia AWARE
Tags: beat the heat, fibromyalgia, national fibromyalgia association
Santa Barbara Chiropractor Paul Zemella D.C. Treatment for Fibromyalgia
There is a mass of undependable reporting of the benefits of the use of chiropractors to treat Fibromyalgia and CFS, although few clinical studies support these claims. Since the manipulative methodology of osteopathy and chiropractic have become ever closer, and the methods of osteopathy are now widely used by massage therapists, there are clinical studies involving OMT and massage reporting that it is safe to assume that the claims of chiropractors to treat fibromyalgia are accurate. It is reported that Santa Barbara chiropractors who treat fibromyalgia with a focus on muscles, such as Morter Bio Energetic Synchronization Technique (BEST) are more likely to be helpful in FIBROMYALGIA cases than the more active adjustment methods, although these do have their place when joint restrictions are a feature.
Like other health practitioners, Santa Barbara Chiropractors follow a standard routine to secure the information they need for diagnosis and treatment. They take the patient’s medical history, conduct physical, neurological, and orthopedic examinations, and may order laboratory tests. X-Rays and other diagnostic images are important tools because of the Chiropractor’s emphasis on the spine and its proper function. Santa Barbara Chiropractors also employ a postural and spinal analysis common to Chiropractic diagnosis. In cases in which difficulties can be traced to the involvement of musculoskeletal structures, Chiropractors manually adjust the spinal column. Some Chiropractors use water, light, massage, ultrasound, electric, and heat therapy. They also may apply supports such as straps, tapes, and braces.
Santa Barbara Chiropractors may counsel fibromyalgia patients about wellness concepts such as nutrition, exercise, changes in lifestyle, and stress management, but do not prescribe drugs or perform surgery.Some Chiropractors specialize in sports injuries, Neurology, Orthopedics, Pediatrics, nutrition, internal disorders, or diagnostic imaging.
Being a FMS and CFS sufferer (gosh I hate that term) for over 27 yrs now it took all of the first 26 yrs to find a treatment for my lack of ablility to control my body heat. It has felt for too many years that my internal thermostat was broken.
. I to have a complete hysterectomy when I was 35 and consequently all blame for my over heating was attributed to my hormones. Or lack of. For years I was put on one hormone replacement therapy (HRT) after another with no befit when it came to the “hotflashes” I tried for too long to explain that I felt hot all over, all of the time, not just in flashes. Eventually since I was receiving no benefit from the HRT I stopped. The risks were out weighing any benefit I was receiving.
I finally gave up trying to find an answer that was individual to myself.
My new physician, (a female) the first time I presented the symptoms I have concerning my inability to control my body temperature took me more serious than I have experienced in all the 27 yrs of dealing with this illness. It was the most validating time I have had with my doctors since my initial diagnosis back in 1991.
Moving to the high desert in Oregon was just part of the changes I made that helped. Being away from the valley where the rain, the humidity, all played huge rolls in my discomfort level and how my pain levels would spike. The damp, gray weather effected me emotionally as well which left me with less coping skills I was able to apply. .The change was dramatic in how I was feeling. Except for this nagging issue of my body temp over heating. I live with a fan year round. In the short summer months when the temps raise between the 80′s and up I live in a air conditioned home. 65 degrees is my comfort level.
Only one conversation with my new physician and I had the answer. My doctor prescribed a minimal low dose of a blood pressure medicine called Clonidine to be added to the supplement of Soy that I had been taking all ready. The Soy had been helping to some degree, but not enough. I don’t know why this combination of medicines work the way they are. I just know that it’s helping I’d say 95% of the time. I also know for myself it is the combo of the two, the Soy supplement and the Clonidine. I experimented to see if I could get away with using just one over the other always trying to limit the medicines I have to ingest. There is a definite connection for me with the Soy and this very minimal dose of Clonidine, 0.01 mgs.
I am sharing this only as a way of saying not to give up. There can be a tailored treatment for you too if you never give up asking. I know that to keep asking instead of accepting that this was going to be part of my life always is what finally helped me to an answer that is working.
For over a quarter century I lived with this awful discomfort and sometimes embarrassing symptom.
I am grateful to my internist, I am thankful for the time she took to listen to me, and the sensitivity she had to understand that this symptom has a major effect on my life. .
I didn’t realize my sensitivity to heat until my acupuncturist pointed out that my pain symptoms were worse when the temperature in Tucson was over 100, which it was a lot the last few years. Recognizing this now, I can plan for those days and try to dial down my activities, especially mid-day.
In general, I am much better in Tucson than I was in Ohio. In Ohio, I was facing disability and a pain clinic as my only remaining alternatives. In Tucson, I’ve been able to continue working full time and missing very little work. I’ve been able to decrease the dosage of my neuropathic pain medication dramatically, and I’m still weaning off it and as many of my other medications I can. I am relying on therapeutic massage, acupuncture, and chiropractic care, and my health has improved dramatically, and continues to. At times, now, I wonder if I could really be “cured” with this alternative care. It seems possible now…something I had not let myself dream of.
Too bad the medical community does not give it more credence…and too bad the insurance companies are so far behind in bringing these modalities into their fold, as covered treatments.
Wow…I never made the connection with the heat/sun and my fibro…I get headaches if I am out in it too long and never really understood why…it makes a little more sense now. Thanks so much for the info!
Great tips! Thank you so so much for putting all this information together. I am still being diagnosed for either fibro or lupus, so I’m ingesting as much research as possible.