Heat and MS

It was a beautiful day by anyone’s standards, except a runner.

72, mostly sunny, perfect early summer day in June. But to me, it felt 90 degrees and scorching. It was 2013 and I was running the B.A.A 10K. I was in the middle of my running “career” and onto my 2nd or 3rd 10k. Everything started out just fine, music was pumping in my ears, adrenaline flowing through my legs,

“I got this” I thought.

Until I hit Commonwealth Ave.

For those of you unfamiliar with Boston, Commonwealth Ave is a fairly straight, uncovered, stretch of pavement. And this was where the majority of the 6.2 miles were ran.

It got hot. It got hot, real quick.

Heat Intolerance

One of the most well known symptoms of Multiple Sclerosis, at least to us MSers, is heat intolerance. Being exposed to heat, whether it is from being outdoors, being in a hot shower or exercising, can make MS symptoms temporarily worse, which is called a pseudo-exacerbation. Once our bodies return to normal temperature, the symptoms dissipate and return back to their normal state. During a pseudo-exacerbation there is no actual disease progression taking place, however, while the symptoms are being felt, they are very real!

In fact, back in the day before MRI’s and modern medicine, doctors used to use the “hot bath test” to diagnose MS. In this test, individuals who were suspected of having MS were put in a hot bath to see if their symptoms increased. As unpleasant as an MRI is, I’m sure that would be much worse.

Doctors believe a pseudo-exacerbation occurs because heat causes the nerves, which are already are damaged, to perform their functions even less effectively. When body temperature increases, even by a quarter or half a degree, the electrical signals sent between demyelinated nerves are even further negatively impacted.

Some of the most common symptoms that individuals experience when in the heat are:

Fatigue
Blurry Vision (Uhthoff’s Phenomenon)
Numbness/Tingling
Pain
Cognitive Difficulties

Strategies to Manage the Heat

Sometimes being in the heat is unavoidable, so being prepared is the best thing you can do! Here are some tips for beating the heat:

AC is your friend! Staying in the AC during times of high heat or humidity is sometimes a must. Or having a nicely air conditioned house or room to come back to is important. When I didn’t have central air my doctor gave me the hint to make one room an “AC oasis” that is cool 24/7, which should be your bedroom, so you can sleep comfortably too.
Have ice water, or popsicles on hand all the time. Ice water is one of the fastest ways to bring your core temp down asap.
Have a personal fan/personal water mister that you can bring with you EVERYWHERE.
When working out, be smart about your environment. Chose indoor areas that have AC. If you must workout outside, pick morning or evening times when it is cooler.
Try cooler/cold showers to bring down your body temp too. I really like this after a workout, this helps to bring my body back down to a normal temp quite quickly. If you have a hard time tolerating a cold shower, you can also dip your feet into a cold bathtub or run your arms under cold water or splash your face with cold water as well.
There are tons of personal cooling vests or articles of clothing that you can purchase that can help for longer term cooling as well. I have a cooling head wrap that I used for running, that I somewhat liked. It started out cold, but would warm up quickly, especially if I was super warm.
Be smart about your clothing. If you’re at home and feel comfortable, don’t be afraid to ditch some clothes! Sometimes I’ll hang out in just a long t-shirt at home. It’s amazing what that does for your body temp. When I’m out, I’ll wear flowy shirts and loose shorts as well.
Get shady. When doing outdoor activities, try to find a spot where you can hide in the shade. It may not seem like it, but shade can feel like a huge temperature difference and can make being outside tolerable.

My Experience

My hubby and I like to go to the beach all the time. Like one summer, we went on a beach tour and went to a new beach each weekend. So to say I’m “used” to the heat is an understatement, but it still gets to me.

What I’ve found the most helpful for beating the heat is having a place to run back to that provides shade, whether that is an awesome beach tent or big tree, something that provides relief from the sun’s rays is key. I’ve found that sometimes in the shade it feels 10 degrees cooler than when in the sun. I also like to have a cooler with ice water with me. Yes, this means lugging a cooler to the beach, but in order to make my beach time fun, this is a necessity. My last thing that is key? Running in and out of the water. Obviously this isn’t always do-able if you’re not at the beach, so bringing some way to apply cold water, either a personal mister or cold towel or even having a mini AC handy is important.

By the time I hit the race turn around point, I felt like I was going to pass out. Looking back on it, I had no business finishing this race. But, I’m stubborn. And I was even more stubborn back then.

Thankfully, my sister ran 99.9% of my races with me, and she was right there by my side. She didn’t know it, but she gave me the strength to keep going and in my mind, was there in case I passed out.

By the time we hit the home stretch, I told her to go on ahead (she was great at sprinting to the finish) and I came behind about a minute later. My hubby (boyfriend at the time) was also there, at the finish line. He took one look at me, yelled at the medics, “GRAB HER”.

I was stumbling to the finish, barely able to see, my legs were numb and tingling (at the same time, totally weird feeling) and I couldn’t feel most of my body.

Against my overheated, belligerent will, I was thrown in a wheel chair and carted off to the medical tent. I fought the entire time, stating I was “fine” and I just needed to “walk it off” (ha!).

My core temperature was 106 degrees, I was dizzy, confused and fighting the nurses. They tossed me in an ice bath for what seemed like an eternity (to me, as well as my then boyfriend and sister) and I thankfully didn’t have to go to the hospital. I think I told them I had MS, and that everything was much worse because of the heat, but I don’t really remember too much else of the conversation.

Obviously both the act of running and the heat got to me that day. But I think the heat was the most impacting factor. I was a well conditioned runner at the time and the distance had previously given me no issues on 50 degree days.

The only things gained from the experience was a new shirt and a healthy respect for rising temperatures.

I’M ALISSA!

I help women who have also been diagnosed with Multiple Sclerosis make specific and personalized diet, lifestyle & subconscious changes so that they can begin to heal their body, reduce disease symptoms, and return to a life they love.hey there,

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Top 9 Tips for Rocking Your Beach Day with a Chronic Illness

follow along on Instagram:

This is how I slowly helped myself the most:
Making small changes to my life,
* Intentional awareness to my morning
* Noticing when I’m being mean to myself
* Noticing when I’m reactive or in a state of fight or flight..

Some “small” ideas for you too:
* don’t grab your phone first thing in the morning, take some deep breaths, think about how you want your day to go
* drink an extra glass of water (bonus if it’s in the morning too)
* get up and move every hour
* say something nice to yourself when you catch yourself being mean
* step outside for a few minutes a few times a day

Small changes add up to big steps forward,
don’t get fooled by these not being “enough”,
they absolutely are.

Wanna hear more about how Ive helped myself and my clients to lessen our MS symptoms so we feel better in our bodies?

I detail it in my chapter in Resilience Redefined.. comment “Book” and I’ll send you the link!!

20 5

Open

This is how I slowly helped myself the most:
Making small changes to my life,
* Intentional awareness to my morning
* Noticing when I’m being mean to myself
* Noticing when I’m reactive or in a state of fight or flight..

Some “small” ideas for you too:
* don’t grab your phone first thing in the morning, take some deep breaths, think about how you want your day to go
* drink an extra glass of water (bonus if it’s in the morning too)
* get up and move every hour
* say something nice to yourself when you catch yourself being mean
* step outside for a few minutes a few times a day

Small changes add up to big steps forward,
don’t get fooled by these not being “enough”,
they absolutely are.

Wanna hear more about how Ive helped myself and my clients to lessen our MS symptoms so we feel better in our bodies?

I detail it in my chapter in Resilience Redefined.. comment “Book” and I’ll send you the link!!

20 5

You don’t always have to love the hard action you’re taking to reach your goals.

You just have to show up.

You can do this… keep going 🧡🧡

*after discerning there’s no *actual* issue (pain, injury, illness etc) preventing me from working out, only that I’m a toddler and don’t wanna.

26 4

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You don’t always have to love the hard action you’re taking to reach your goals.

You just have to show up.

You can do this… keep going 🧡🧡

*after discerning there’s no *actual* issue (pain, injury, illness etc) preventing me from working out, only that I’m a toddler and don’t wanna.

26 4

Have you pre ordered your copy of Resilience Redefined yet??

This is a chronicling of 7 individuals who have autoimmune disease (5 of which have MS too!!) and how they take care of themselves in the best ways they can.

Pre orders are open until October 24th!!

If you pre order your copy through me before October 24th you’ll also get:

• Signed copy of Resilience Redefined
• The MS Handbook E-book
• Resilience Bookmark
• LissMS Sticker Pack (first 10 pre orders)

Comment Book below and I’ll send you the link!!

10 3

Open

Have you pre ordered your copy of Resilience Redefined yet??

This is a chronicling of 7 individuals who have autoimmune disease (5 of which have MS too!!) and how they take care of themselves in the best ways they can.

Pre orders are open until October 24th!!

If you pre order your copy through me before October 24th you’ll also get:

• Signed copy of Resilience Redefined
• The MS Handbook E-book
• Resilience Bookmark
• LissMS Sticker Pack (first 10 pre orders)

Comment Book below and I’ll send you the link!!

10 3

“Resilience is the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands.”

Resilience has become such a cornerstone word of the work I do this past year.
It makes sense this book I collaborated on with 6 other awesome & resilient authors was destined to have resilience in the title.

Did you see??

Pre Orders are open!

If you pre order your copy through me before October 24th you’ll also get:
• Signed copy of Resilience Redefined
• The MS Handbook E-book
• Resilience Bookmark
• LissMS Sticker Pack (first 10 pre orders)

Grab your copy here:

https://liss-ms.com/product/resilience-redefined-thriving-with-autoimmune-disease/

Or comment Book below and I’ll send you the link!!

13 0

Open

“Resilience is the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands.”

Resilience has become such a cornerstone word of the work I do this past year.
It makes sense this book I collaborated on with 6 other awesome & resilient authors was destined to have resilience in the title.

Did you see??

Pre Orders are open!

If you pre order your copy through me before October 24th you’ll also get:
• Signed copy of Resilience Redefined
• The MS Handbook E-book
• Resilience Bookmark
• LissMS Sticker Pack (first 10 pre orders)

Grab your copy here:

https://liss-ms.com/product/resilience-redefined-thriving-with-autoimmune-disease/

Or comment Book below and I’ll send you the link!!

13 0

Struggling to start with exercise?

Try this tip!!

Creating a new habit (any of them) necessitate us to become someone new, someone different than we were.

Because we’re trying to do something different after all.

This is gentle way of starting that identity shift process.

Become who you want to be in your mind first.

Does this help?
What other habits do you need help with? Let me know in the comments!!

31 3

Open

Struggling to start with exercise?

Try this tip!!

Creating a new habit (any of them) necessitate us to become someone new, someone different than we were.

Because we’re trying to do something different after all.

This is gentle way of starting that identity shift process.

Become who you want to be in your mind first.

Does this help?
What other habits do you need help with? Let me know in the comments!!

31 3

It’s only fitting that I announce my 2nd book (along with 7 other authors) on my 14 year anniversary with MS.

This is a book that I would have loved to read early on in my journey.
It’s about how we moved through our diagnosis and came out the other side for the better.

““Resilience Redefined” is not just a collection of stories; it is a call to action. The authors challenge those living with an autoimmune disease to not only survive but to thrive”

So… drumroll please…
Pre orders are officially open!!

If you pre order your copy through me before October 24th you’ll also get:
• Signed copy of Resilience Redefined
• The MS Handbook E-book
• Resilience Bookmark
• LissMS Sticker Pack (first 10 pre orders)

Grab your copy here: https://liss-ms.com/product/resilience-redefined-thriving-with-autoimmune-disease/

Or comment “book” below and I’ll send you the link!!

33 15

Open

It’s only fitting that I announce my 2nd book (along with 7 other authors) on my 14 year anniversary with MS.

This is a book that I would have loved to read early on in my journey.
It’s about how we moved through our diagnosis and came out the other side for the better.

““Resilience Redefined” is not just a collection of stories; it is a call to action. The authors challenge those living with an autoimmune disease to not only survive but to thrive”

So… drumroll please…
Pre orders are officially open!!

If you pre order your copy through me before October 24th you’ll also get:
• Signed copy of Resilience Redefined
• The MS Handbook E-book
• Resilience Bookmark
• LissMS Sticker Pack (first 10 pre orders)

Grab your copy here: https://liss-ms.com/product/resilience-redefined-thriving-with-autoimmune-disease/

Or comment “book” below and I’ll send you the link!!

33 15

If you like being outside, check out the America the Beautiful Access Pass!

This is a pass for those with disabilities to get into National Parks, Monuments and more for FREE!!

You can get it online or at the entrance of a national park!

Share with anyone who also might like this!!

32 2

Open

If you like being outside, check out the America the Beautiful Access Pass!

This is a pass for those with disabilities to get into National Parks, Monuments and more for FREE!!

You can get it online or at the entrance of a national park!

Share with anyone who also might like this!!

32 2

This is obvs one option of many on how to help yourself through these moments.

But when you’re stuck in negative worrying, don’t forget there can be a positive outcome too!

This is rewiring your brain in action.

You notice you’re doing something you always did,
Then do something different.

And boom! A new pathway is born.

It needs some love and attention to grow,
so keep practicing!

22 0

Open

This is obvs one option of many on how to help yourself through these moments.

But when you’re stuck in negative worrying, don’t forget there can be a positive outcome too!

This is rewiring your brain in action.

You notice you’re doing something you always did,
Then do something different.

And boom! A new pathway is born.

It needs some love and attention to grow,
so keep practicing!

22 0

This isn’t a you problem, it’s your brain acting as it should.

Are you going through some change and upheaval right now too?

I see you.

Comment any questions on how to deal below and I’ll make a part 2!

38 2

Open

This isn’t a you problem, it’s your brain acting as it should.

Are you going through some change and upheaval right now too?

I see you.

Comment any questions on how to deal below and I’ll make a part 2!

38 2

We have a new space for my (free) LissMS Healing Community!!

Come on in…

Let me show you around!

This is a space created by an MSer (me), for other MSers (you) to be able to come together and support each other, learn new tools to help manage MS and maybe find a few new internet friends!

Wanna join us?

Comment “community” below and I’ll send you the link!!

16 1

Open

We have a new space for my (free) LissMS Healing Community!!

Come on in…

Let me show you around!

This is a space created by an MSer (me), for other MSers (you) to be able to come together and support each other, learn new tools to help manage MS and maybe find a few new internet friends!

Wanna join us?

Comment “community” below and I’ll send you the link!!

16 1

There’s so much buzz about everything needing to feel good if it’s right for you.

Sure, there’s a time and a place for alignment.

But, growth often happens in the uncomfortable moments.

Just a reminder.
Keep going.
❤️

32 9

Open

There’s so much buzz about everything needing to feel good if it’s right for you.

Sure, there’s a time and a place for alignment.

But, growth often happens in the uncomfortable moments.

Just a reminder.
Keep going.
❤️

32 9

Boating! I forgot to add boating to the list 🛶

Regulation is found in the micro moments.

Which of these have you done lately?

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Boating! I forgot to add boating to the list 🛶

Regulation is found in the micro moments.

Which of these have you done lately? ...

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As Featured In:

Heat Intolerance and Ways To Beat the Heat

Heat and MS

Heat Intolerance

Strategies to Manage the Heat

My Experience