Staying Cool: Essential Strategies for Managing MS in the Heat

For many individuals living with Multiple Sclerosis (MS) and other neurological conditions, hot weather and increased body temperature can significantly worsen symptoms. This phenomenon, often referred to as Uhthoff's phenomenon or heat sensitivity, is a common challenge, affecting between 60% and 80% of people with MS. While the effects are temporary and do not cause permanent damage, they can be highly disruptive to daily life. Understanding why heat impacts MS and implementing effective coping strategies are crucial for maintaining comfort and quality of life.

Why Heat Affects MS Symptoms

The exact mechanisms behind heat sensitivity in MS are still being fully understood, but several factors contribute:

• Nerve Conduction Impairment: MS involves damage to the myelin sheath, the protective covering around nerve fibres. Myelin helps nerve signals transmit quickly and efficiently. When nerves are demyelinated, even a slight increase in body temperature (as little as 0.25 to 0.5 degrees Celsius or 0.5 to 0.9 degrees Fahrenheit) can further slow down or block these already impaired nerve signals. This leads to a temporary exacerbation of existing MS symptoms.

• Temperature Regulation Issues: In some cases, MS lesions can affect the parts of the brain responsible for regulating body temperature. This can impair the body's natural cooling mechanisms, such as sweating and vasodilation (widening of blood vessels to release heat), making it harder for individuals with MS to cool down effectively.

• Increased Core and Skin Temperature: Heat sensitivity can be triggered by a rise in core body temperature (e.g., from exercise, hot baths, fever) or even by an increase in skin temperature from direct sun exposure or a hot room.

Common symptoms that may worsen in the heat include fatigue, blurred vision, muscle weakness, numbness, difficulty concentrating, impaired balance, and cognitive issues.

Practical Strategies for Coping with Heat

While heat sensitivity can be challenging, a range of practical strategies can help individuals with MS stay cool and manage their symptoms:

Environmental Control:

• Seek Air-Conditioned Environments: During periods of extreme heat and humidity, staying in air-conditioned spaces is paramount. This could be your home, a public library, a shopping mall, or a designated cooling centre.

• Optimise Your Home: Use fans, air conditioners, or portable cooling devices. Close curtains and blinds during the hottest parts of the day to keep rooms cooler. Consider window tinting or blackout curtains.

• Strategic Scheduling: Plan outdoor activities, errands, or exercise for the coolest parts of the day, such as early morning or late evening.

Personal Cooling Techniques:

• Hydration is Key: Drink plenty of cold fluids throughout the day, even if you don't feel thirsty. Water-rich foods like fruits and vegetables can also help. Limit caffeine and alcohol, as they can contribute to dehydration.

• Cool Showers or Baths: Taking a cool shower or bath can quickly lower your body temperature. Even a cold foot bath can provide relief.

• Cooling Aids and Garments: Many products are designed to help you stay cool:

  • Cooling Vests: These vests contain ice packs or circulating cool water to lower core body temperature.

  • Cooling Wraps: Neck wraps, wrist wraps, and headbands often contain gels or substances that can be pre-cooled.

  • Misting Sprays: A spray bottle filled with cold water can provide instant relief.

  • Cooling Towels and Pillows: These can be pre-chilled and applied to pulse points or used for sleep.

• Clothing Choices: Opt for lightweight, loose-fitting clothing made from breathable fabrics like cotton, linen, or bamboo. Light colours reflect sunlight and heat more effectively than dark colours.

• Wet Hair: Leaving long hair wet can provide a cooling effect through evaporation.

• Ice and Ice-lollies: Sucking on ice cubes or eating ice-lollies can help cool you from the inside out.

Activity Modification:

• Adjust Exercise Routines: Exercise is beneficial for MS, but it can raise core body temperature. Consider exercising indoors in a cool environment, swimming in an unheated pool, or scheduling workouts during cooler times of the day. Pre-cooling before and post-cooling after exercise can also be helpful.

• Avoid Overexertion: Listen to your body and pace yourself, especially in warmer conditions.

• Be Mindful of Hot Environments: Avoid hot tubs, saunas, and crowded, poorly ventilated spaces.

Communication and Support:

• Talk to Your Healthcare Provider: If you experience significant heat sensitivity, discuss it with your neurologist, MS nurse, or GP. They can help you develop a personalised management plan and explore options like cooling product programs.

• Educate Loved Ones: Help family and friends understand how heat affects your MS symptoms so they can offer support and adjust activities accordingly.

While heat sensitivity can be an uncomfortable aspect of living with MS, proactive management and a variety of cooling strategies can help individuals navigate warmer temperatures and maintain a comfortable, active lifestyle.

Staying Cool at The Brightwell

The whole building is well ventilated, and the Oxygen Suite and the Physiotherapy Department have full air-conditioning.

Outdoors, we have a fully accessible terrace area with a large gazebo providing plenty of shade.

The Café has a range of chilled drinks, and there is free chilled water ALWAYS  available.

Should you be unwell at the Centre, we have fully trained first aiders on hand.

Stay Cool. Keep Well.