It’s summertime, which usually means more exposure to the sun with beach days and outdoor hangouts. Unfortunately, for us lupus girlies, we have to be extra careful because the sun has the potential to trigger a major flare-up.
I don’t think it’s realistic to avoid sunlight entirely. We still need to live our lives, and we can still enjoy summer! Some people with lupus have no reaction to the sun, while others are super sensitive. Regardless of where you fall, it’s important to manage your symptoms and physical stressors so you don’t accidentally trigger a flare. Here are 5 ways I manage the heat and the UV rays.
Sunscreen is non-negotiable
I’m always wearing sunscreen, every single day. I personally stick to asian sunscreens with SPF 50++++, because the protection and textures are just better. I just also tend to use the same products for years! (I actually have 2 separate blog posts dedicated to the best facial suncreens and lip sunscreens if you need recs!) It’s important to apply this daily, even on cloudy days. Don’t let the overcast sky fool you—indirect sunlight and UV rays still get through the clouds, and that’s often when we let our guard down. But if more of your skin is exposed to the sun, make sure to also reapply throughout the day, and wear body sunscreen too.
Smart Clothing & Accessories
Minimizing the amount of sun hitting your skin is a game-changer, especially if you deal with discoid lupus. I try to wear long sleeves and pants whenever possible, or I always carry a light cover-up or jacket. If you want to get serious about protection, UPF clothing is the way to go. They can directly block UVA and UVB rays from reaching your skin. You can check out my Complete Guide to UPF Clothing or my list of 5 Lightweight Sun Protection Cardigans that are actually cute. I still wear shorts sometimes, but I balance it out with things like UV sleeves or wide-brimmed hats to protect my face and arms. Most importantly wear what is most comfortable to you, I know its hot, and seems like a lot but this is another easy way to protect yourself from the sun while still enjoying!
Use an Umbrella
Your umbrellas are not only reserved for only rainy days. This is my odd tip, but it’s actually so helpful! I carry a UV-specific umbrella that has the black lining on the inside to prevent rays from bouncing up or getting through. It’s a mini one, that can easily fit in my purse. Yep I use it even when it’s bright and sunny out! It ensures you’re getting indirect sunlight rather than a direct hit, and it honestly keeps you so much cooler in the summer heat. This is such a common thing in Asia sooo.. why not adapt it everywhere… it’s so simple and affordable.
Plan Your Outdoor Time
When you’re heading out, plan your time wisely. I always look for places where I can transition between being inside and outside. Being exposed to the sun for long, unbroken periods is a recipe for a flare. If you’re going to be outdoors all day, like at the beach, bring a tent or a large beach umbrella. The key is having a home base where you are completely blocked from direct exposure. When I go for my daily walks during the summer, I try to walk indoors in malls, or the underground walk ways. I still get a little bit of sun exposure but its not too overwhelming for me.
Hydration & Temperature Control
Since “heat stress” can be just as much of a trigger as UV rays, my final tip is to stay on top of your internal temperature. I always keep a bottle of water on me to stay hydrated. If you start feeling overheated, it puts extra stress on your immune system. If I’m going to be out for a while, I’ll even bring a small handheld fan to keep my body temp down.
Finding Your Balance
At the end of the day, living with lupus is all about balance. It’s about learning your body’s limits without letting those limits stop you from enjoying your summer. Some days you might feel great and can handle a bit more time outdoors with your umbrella and SPF, and other days you might need to stay in the AC and stick to the shade. Both are perfectly okay. By managing your sun exposure and keeping your stress levels low, you can still make the most of the season without the fear of a flare-up hanging over your head.
How are you finding your balance this summer? Let me know your favorite ways to stay safe in the sun below!
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