Be Lupus-Ready!

By: Adrienne Rice-Fernandez

Fall is my favorite time of the year. I love the leaves changing color, the smell of a campfire, and the temperature change. But for many of us lupus patients, a change in seasons comes with a change in symptoms. Cold weather can trigger lupus and make symptoms worse.

Cold temperatures are known to cause migraines. They also cause blood vessels to constrict which reduces heat loss and can result in small blood vessel spasms which restrict blood flow. This can cause pain, swelling, and tissue damage in the extremities. In addition, many lupus patients complain of additional fatigue and brain fog during the colder months. And most lupus patients can attest to an increase in pain during changes in bariatric pressure. If this is your first winter living with lupus, my advice is don’t be scared, be prepared! What things can be done to help prepare you for the cold months ahead? Consider the following:

1. Make sure to buy a pair of insulated gloves, socks, and a winter hat.

2. Look into hunters’ socks. These socks are designed to keep your feet extra warm.

3. Invest in a pack of hand warmers (and foot warmers if needed), to stave off any Raynaud’s attacks.

4. Make sure your car has extra blankets and clothes in case you need more coverage.

5. Buy a space heater for extra comfort. But be sure to follow all safety precautions!

6. Dress in layers. This helps to keep the joints more flexible, reducing stiffness and cold-induced discomfort.

7. Avoid long-term cold exposure. It’s probably not a great idea to book a holiday camping excursion! If you like to ski, bundle up and wear your SPF.

8. Keep an exercise program as part of your regular schedule. Exercise improves blood flow and helps to regulate body temperature. It also strengthens muscles and prevents joint damage and weakening. Your exercise program should be doctor-approved.

9. Drink warm beverages like tea and a honey/lemon/water combination. Coffee and hot cocoa are good selections but watch for sugar and caffeine.

10. Make sure your home is well insulated. For home weatherization assistance in Ohio, visit; https://development.ohio. gov/individual/energy-assistance/6-home-weatherization-assistance-program.

It isn’t only winter that lupus patients need to be prepared for. It’s good to be lupus-ready at all times. What does this mean? It means ensuring you are positioned to help prevent a flare and have a plan in place when you have one.

How can lupus patients help prevent a flare? There are many ways, but these are the most common:

1. Get enough sleep. A full 7-9 hours of sleep at night can help mitigate lupus fatigue, prevent flares, improve brain fog, and improve immune system function. If you are not getting enough sleep at night, try to schedule time for a 15 to 30-minute power nap during the day.

2. Protect yourself from UVA and UVB light. Different reports suggest that 70% of people with lupus are photosensitive. Researchers haven’t discovered why this is true. So, we lupus patients must wear sunscreen every day. Wearing hats and investing in SPF clothing is another way to protect your skin. Some patients even work with their doctor to get a special tint on their car windows.

3. Get enough vitamin D. The sun is the best natural source of vitamin D. Since most lupus patients avoid the sun, they are often deficient in vitamin

D. Work with your doctor to ensure you get enough vitamin D in your diet and supplement what you are missing. If you cannot get enough in your diet, a prescription or over-the-counter supplement may be necessary.

4. Eat a healthy and diversified diet. Get enough greens, protein, and healthy carbohydrates. There is not a specific diet known to help lupus, but a well-balanced one with plenty of fruits, vegetables, lean protein, and grains is recommended for all people with chronic illnesses.

5. Exercise. Work with your doctor to devise a heart-healthy exercise program. Make sure what you devise is doable for you. You may not be able to run a marathon, but perhaps you can walk two miles up to three times per week. Or maybe yoga is a good fit for you. Whatever you choose, ensure that your doctor is on board.

6. Reduce Stress. Stress is a known trigger of a lupus flare. All of us have to face life’s challenges. As much as we would like to have no stress, that often isn’t possible. Practice things like meditation, gentle yoga, tai chi, reading, journaling, deep breathing, and listening to music to help reduce the stress in your life. Make time to do one of these things every day!

7. Reduce exposure to illness. Lupus patients are often immunocompromised. This is either due to medications or the disease itself. Take steps to protect yourself. If illnesses such as COVID, or the Flu are going around, mask up! Or, if you are going to an event with many people, wear a mask and practice social distancing. And don’t forget to wash your hands and keep them away from your face. If you do get sick, make sure to inform your doctor.

Following these suggestions can help keep your body in a healthy state. But if a flare happens, there are ways to ensure you are ready. One way to prepare for a flare is to fill out The Lupus Foundation of America’s “Your Lupus Flare Plan” (see QR code below). This helpful tool is designed to help you, and your doctor, have a plan in place when you are unwell. Take the plan to your doctor in advance so you agree on the plan together. Keep the worksheet with you so you can refer to it if necessary.

The most important thing to remember is that you can live well with lupus. It just takes extra preparation and extra self-care. When a flare happens, be prepared, and ensure you have a support system and an open line of communication with your doctor. And always make your health a priority. Go to your doctor’s appointments, schedule any tests they order, and be lupus-ready!

Lupus Flare Plan QR Code: