Understanding Multiple Sclerosis Heat Sensitivity – Tips and Strategies to Stay Cool

Every year at this time, the heat and humidity can become your worst enemy if. It doesn’t seem to matter where you are in the world, it just keeps getting hotter… and then, add the humidex! For people living with multiple sclerosis heat sensitivity, this seasonal change can be particularly challenging. But don’t worry, first we’re going to dive into understanding the heat-MS thing and then I’ve got some strategies and tips to help you stay cool and manage your symptoms effectively.

Why Heat Affects People with MS

Notoriously, people living with multiple sclerosis lose the ability to properly regulate heat.  This is most likely due to problems at the level of the hypothalamus in the brain. The hypothalamus is considered the thermostat of the body. In multiple sclerosis, it may be impacted by inflammation or even lesions. The vagus nerve also plays an important role by communicating important temperature-related information from the body to the hypothalamus. For example, if the skin senses that the body is getting too warm (or too cold), it sends signals via the vagus nerve to inform the hypothalamus about the temperature changes. The hypothalamus then makes necessary adjustments to keep the core temperature stable.

Bu wait, there’s more! In a temperature regulation twist, people living with multiple sclerosis heat sensitivity often lose the capacity to sweat. Sweating is a crucial process for regulating body temperature. When you sweat, the evaporation of moisture from the skin surface helps cool the body. Without the ability to sweat effectively, people living with MS can overheat more easily

If you melt or wilt with the heat of summer, I don’t need to tell you that this whole system gets messed up in multiple sclerosis and can trigger or worsen inflammation leading to a temporary aggravation of symptoms. Getting too hot can zap your energy, disrupt sleep, negatively impact mood, and cause or worsen mobility issues.

How Humidity Interfere’s Temperature Regulation and Aggravates MS Symptoms

Humidity is also a key player in how your body regulates temperature. High humidity levels alone can impair the body’s ability to cool itself through sweating. Here’s how it affects people, especially those with multiple sclerosis heat sensitivity:

1. Reduced Evaporation: When the air is humid, it is already saturated with moisture, which slows down the evaporation of sweat from the skin. Since evaporation is key for cooling the body, reducing evaporation makes it harder to lower your body temperature.
2. Increased Heat Perception: That nasty humidex is a measure of how high humidity makes it feel hotter than it actually is. This happens in high humidity because the body’s cooling system becomes less efficient, making you feel even hotter –  particularly uncomfortable for people with MS.
3. Dehydration Risk: In humid conditions, your body may produce more sweat to try and cool down (if it is still able to do so), leading to a higher risk of dehydration – which can exacerbate MS symptoms.
4. Heat Retention: Humid air holds more heat than dry air, which means under this blanket of hot moist air your body can retain more heat, making it harder to cool down. If this applies to you, you know it can aggravate symptoms like fatigue and mobility issues.

But don’t despair. If heat is your enemy, evaporation is your friend!  You can use the power of evaporation to compensate for the lack of temperature regulation in MS. Also, make your home a cool space.

Practical Tips to to Manage Multiple Sclerosis Heat Sensitivity and Stay Cool

1. Use a Mister Bottle: Keep a mister bottle handy to spray water on your skin. As the water evaporates, it will help cool you down. For an extra refreshing treat, add a few drops of cooling peppermint oil to the water.
2. Create a Cool Environment: Keep your home cool by closing doors and windows during the hottest part of the day and drawing the blinds to block out the sun. If you have air conditioning, use it. If you prefer some airflow, place fans around the house to keep the air moving.
3. Dehumidifiers: If you don’t have air conditioning, a dehumidifier can be the next best thing by removing moisture from the air and reducing humidity levels, making it easier for your body to stay cool.
4. Cooling Towels: Take a small hand towel or scarf, dampen it, and put it in the freezer for a few minutes. Then, hang it around your neck. You can also swipe this towel down your arms and legs to enhance the evaporation effect. Re-moisten and chill as needed.
5. Timing Your Activities: If you work outside in the heat and humidity, try to start early and finish early to avoid the peak heat of the day. Consider using a cooling vest to help regulate your body temperature while you work. This also applies to running errands, going shopping or to appointments.
6. Water Therapy: If you have a pool or live near a body of water, take advantage of it. Immersing yourself in water can significantly help to lower your body temperature. We were boaters for years, and whenever my husband, Mike, noticed the signs of heat and humidity setting in, he would pick me up and throw me in the lake! Nothing says love like that ❤️.

Managing Your Environment

To maximize your comfort, consider these additional tips for managing your environment:

• Stay Hydrated: Drink plenty of water throughout the day. Proper hydration helps your body regulate temperature more effectively. Make water fun by adding frozen berries or cucumber slices or peppermint leaves.
• Wear Breathable Clothing: I know, I just had to say it. -Choose lightweight, breathable fabrics like cotton or moisture-wicking materials. Loose-fitting clothing can also help cooling air circulate around your body.
• Cold Showers: Take cool or cold showers to lower your body temperature. Even a cool foot bath will do it! This is a great way to refresh after being out in the heat.
• Avoid Hot Foods and Drinks: Eating hot foods and drinks can raise your internal body temperature. Opt for cold meals and beverages instead.

Engage in Relaxation Techniques

Since the vagus nerve regulates the autonomic nervous system, practicing breathing exercises to initiate the relaxation response can be beneficial. Deep breathing, meditation, and other relaxation techniques can help manage stress, activate your vagus nerve and keep your body cool.

Embrace the Positive

Most of all, keep cool mentally and focus on the positive aspects of the season. Enjoy the longer days, the beautiful sunsets, and the opportunity to spend time outdoors during the cooler parts of the day. Staying positive can help you cope better with the challenges of heat and humidity.

Final Thoughts

Transforming your life with MS and living beyond the diagnosis means getting clever about some of these every day challenges, like when it comes to managing body temperature in hot and humid weather. However, with a few practical strategies, you can stay cool and comfortable. Remember, listen to your body, take proactive steps to manage your environment, and focus on the enjoyable aspects of summer. By leveraging the power of evaporation and creating a cool space, you can make the most of the season and maintain your well-being.

Stay cool, stay positive, and enjoy the summer!