I can hardly believe that summer is almost over and autumn is just around the corner—it feels like it flew by! Our Virtual Coffee Breaks have been bustling with activity and, as the weather begins to change, it’s a great time to join us regularly for the support you need.
Autumn can be particularly challenging when living with myelopathy, so I wanted to share some of my tips for staying active and maintaining your mental and physical wellbeing as the seasons shift.
Autumn is a season of change. The crisp air, colourful foliage, and shorter days bring a sense of transition as we move away from the heat of summer toward the coolness of winter. For many, it’s a time of cosy sweaters, warm drinks, and festive gatherings.
However, for individuals living with myelopathy, autumn can present unique challenges that require careful management. Understanding how this season affects your condition and adopting strategies to navigate these changes can help you enjoy the beauty of fall while maintaining your wellbeing.
How Autumn Affects People with Myelopathy
Myelopathy leads to symptoms such as pain, weakness, numbness, and difficulty with coordination. As the seasons shift from summer to autumn, several factors can exacerbate these symptoms or introduce new ones, making it essential to be prepared.
Here’s how autumn might affect those with myelopathy:
Temperature Fluctuations
- Impact: Autumn is known for its unpredictable weather, with temperatures often swinging between warm and chilly. These fluctuations can affect your muscles and joints, leading to stiffness, increased pain, and discomfort.
- Management: Dressing in layers is key to managing temperature changes. This allows you to add or remove clothing as needed to stay comfortable. Consider wearing thermal undergarments or using heated pads to keep muscles warm and reduce stiffness.
Barometric Pressure Changes
- Impact: Changes in barometric pressure, which are common during autumn, can intensify joint and nerve pain. Many people with chronic conditions, including myelopathy, report feeling more pain or discomfort as pressure drops.
- Management: While you can’t control the weather, you can prepare for these changes by ensuring you have pain management strategies in place. This could include over-the-counter pain relievers, prescribed medications, or even practicing relaxation techniques to help manage discomfort.
Shorter Days and Reduced Sunlight
- Impact: The days become noticeably shorter in autumn, leading to reduced exposure to natural sunlight. This can affect your mood, energy levels, and vitamin D production, potentially worsening feelings of fatigue or depression, which are already common among those with myelopathy.
- Management: Try to spend time outdoors during daylight hours, even if it’s just for a short walk. If sunlight is limited, consider using a light therapy box to help regulate your circadian rhythm and boost your mood. Taking a vitamin D supplement, as advised by your healthcare provider, can also help maintain healthy levels.
Increased Risk of Falls
- Impact: Autumn leaves may be beautiful, but when they fall and become wet, they can create slippery surfaces that increase the risk of falls. For individuals with myelopathy, who may already struggle with balance and coordination, this risk is particularly concerning.
- Management: Use caution when walking on leaf-covered or wet surfaces. Ensure you wear shoes with good traction and consider using walking aids for added stability. If you must navigate these areas, take small, deliberate steps, and avoid rushing.
Autumn Allergies
- Impact: The onset of autumn often brings seasonal allergies due to mold spores, ragweed, and other allergens. For some individuals with myelopathy, these allergies can lead to increased inflammation, which may worsen pain and discomfort.
- Management: If you’re prone to autumn allergies, it’s important to manage them effectively to prevent them from exacerbating your symptoms. Over-the-counter antihistamines, nasal sprays, and maintaining a clean living environment can help. If allergies are severe, consult your healthcare provider for additional strategies.
Embracing Autumn Safely with Myelopathy
Despite the challenges, autumn offers many opportunities to enjoy the season in a way that supports your health and wellbeing. Here are some tips for making the most of this beautiful time of year while managing myelopathy:
Stay Active with Fall-Friendly Exercises
- Benefits: Keeping active is crucial for managing myelopathy, as it helps maintain muscle strength, flexibility, and overall health. Autumn is a great time to engage in low-impact activities that can be done both indoors and outdoors.
- Suggestions: Consider walking on flat, even surfaces to enjoy the fall scenery, practicing yoga or stretching exercises to reduce stiffness, or swimming in an indoor pool to maintain mobility. If it’s chilly outside, opt for indoor exercises like using a stationary bike or following a guided exercise video, or maybe even swimming in a heated pool.
Focus on Nutrition
- Benefits: A balanced diet can help manage inflammation and support overall health, which is particularly important during the autumn months when seasonal changes may affect your condition.
- Suggestions: Incorporate seasonal produce like pumpkins, squash, apples, and leafy greens into your diet. These foods are rich in vitamins, antioxidants, and fibre. Additionally, ensure you’re getting enough calcium and vitamin D to support bone health, especially if you’re not spending much time in the sun.
Create a Cosy, Comfortable Environment
- Benefits: As the weather cools down, creating a warm and comfortable living space can help reduce discomfort and provide a sense of well-being.
- Suggestions: Invest in a good quality heating pad or electric blanket to soothe aching muscles. Consider using warm lighting and soft textiles, like blankets and pillows, to create a cosy atmosphere. Aromatherapy with scents like cinnamon, clove, or vanilla can also enhance your sense of comfort during the autumn months.
Mind Your Mental Health
- Benefits: The shorter days and cooler weather can sometimes lead to feelings of sadness or isolation, particularly for those with chronic conditions like myelopathy. Taking steps to care for your mental health is essential.
- Suggestions: Stay connected with loved ones through regular phone calls, video chats, or join the Virtual Coffee Breaks, which are every two weeks. Engage in activities that bring you joy, such as reading, crafting, or listening to music. If you’re feeling particularly down, consider speaking with a therapist or counsellor to help manage your emotions during this time.
Plan for Weather Changes
- Benefits: Being prepared for autumn’s unpredictable weather can help you stay active and comfortable, reducing the risk of aggravating your symptoms.
- Suggestions: Keep an eye on the weather forecast and plan your activities accordingly. On cooler days, make sure to warm up your muscles before engaging in any physical activity. On rainy days, have indoor activities planned so you can stay active without risking a fall on slippery surfaces.
Autumn, with its stunning colours and crisp air, can be a wonderful season to enjoy, even when living with myelopathy. By understanding how the season might affect your symptoms and taking proactive steps to manage them, you can fully embrace all that fall has to offer. From staying active with safe, low-impact exercises to creating a cosy environment, there are many ways to navigate this season with confidence and comfort.
Remember, the key is to listen to your body, adjust your routine as needed, and seek support when necessary. With the right approach, you can enjoy the beauty of autumn while effectively managing your myelopathy symptoms, ensuring a season filled with warmth, wellbeing, and the simple joys that make this time of year special.
We’re here to support you year-round, but autumn can sometimes bring a dip in mood. Why not join our video calls, meet new friends, and get the support you need? You can find the links to the Virtual Coffee Breaks on the Myelopathy.org Support Group on Facebook.
I hope to see you there.
Esther
