Summer can be a time of sunshine, vacations, and outdoor fun—but for those with vestibular disorders, it can also mean more dizziness, fatigue, and sensory overload. In this episode of Grounded: The Vestibular Podcast, we break down how the heat, travel, and dehydration can impact your vestibular system—and what you can do about it.
From practical hydration strategies and sun-sensitivity tips to navigating summer events without crashing, we’re sharing ways to protect your nervous system and enjoy the season with more stability and less overwhelm. We also touch on how to plan for travel, manage overstimulation, and build in recovery time so you don’t miss out on the moments that matter.
Whether you’re heading to the beach or just trying to survive a neighborhood BBQ, this episode has your back (and your balance). 🌞🌊
Links/Resources Mentioned:
Vestibular Group Fit (code GROUNDED at checkout!)
More Links/Resources:
The 4 Steps to Managing Vestibular Migraine
The PPPD Management Masterclass
What your Partner Should Know About Living with Dizziness
The FREE Mini VGFit Workout
The FREE POTS - safe Workouts
Vestibular Group Fit (code GROUNDED at checkout for 15% off your first subscription cycle!)
Connect with Dr. Madison:
@TheVertigoDoctor
@TheOakMethod
@VestibularGroupFit
Connect with Dr. Jenna
@dizzy.rehab.therapist
Work with Dr. Madison
1:1, Vestibular Rehabilitation Therapy
Vestibular Group Fit
Small Group Coaching (offered throughout the year, sign up for our email list to learn when!)
Why The Oak Method? Learn about it here!
Love what you heard? Reviews really help us out! Please consider leaving one for us.
This podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:04):
Hey, friend. Welcome to Grounded, the vestibular podcast.
I'm doctor Madison Oak, AKA the vertigo doctor.
I am the vestibular physical therapist who is
here to help you with all things dizziness,
imbalance, and vertigo.
In this podcast, we explore the fascinating world
of vestibular disorders. Come with me as we
dive into the journey to discover the mysteries
of dizziness, the brain, inner ear, and the
(00:26):
balance mechanisms that keep us grounded.
Whether you've been managing your dizziness for one
day or for twenty five years, we are
going to get real about what it takes
to manage dizziness, handle the anxiety cycle, and
thrive, not just survive with your vestibular disorder.
First, I want to remind you that this
is never medical advice. Remember this podcast is
for informational purposes only and may or may
(00:46):
not be the best fit for you and
your personal situation.
It shall not be construed as medical advice.
The information and education provided here is not
intended or implied to supplement or replace professional
medical treatment, advice, and or diagnosis. Always check
with your own physician, medical professionals, and health
care team before trying or implementing any information
(01:07):
found here. Meet me in your coziest chair
while we navigate the highs and lows and
the twists and turns of the vestibular universe.
Welcome to Grounded.
Let's dive in.
Hello, and welcome back to Grounded.
Today's vestibular group fit win of the week
(01:28):
is by Elizabeth. I absolutely loved reading this
one. This week, I realized I can't remember
the last time I took meclizine,
which is amazing considering I used to be
dizzy all the time and dependent on it
heavily before I knew better.
We got new cleaning people who use all
natural cleaners and my house no longer smells
like chemicals and fragrance when it's clean. You
(01:48):
know, if you listen to last week episode,
how happy that makes me. And I had
a performance yesterday. She's a dance teacher slash
performs in dance. Knowing it would be a
lot and I pretreated, which I'm so grateful
for.
I used to think medicine equaled failure, so
this was big. And I used noise canceling
headphones, unapologetically
taking care of myself as I needed, so
no longer trying to be like everyone else.
(02:11):
I am absolutely
obsessed with this,
and
I think
it is so
incredibly
important
to take care of yourself and also to
recognize
how far you have come in the last
year or so.
Elizabeth's been a member for, I think, a
little over a year. And she has come
(02:33):
so, so, so far from, like,
having a really hard time teaching dance classes,
not being able to
do very well the day after she taught
dance, like, all the things that we've really
gone over, like, what she should be doing
about that.
And she's doing so well. So that made
me really happy. So congrats to Elizabeth doing
all things. Awesome win. And I, again, I
(02:54):
always love a win that's, like, a little
reflective and, like, here are all the things
that I'm incorporating as well. Because I think
that just kinda helps, solidify the fact that,
like, there is a lot of learning that
comes into this, and that is a win
in it in and of itself. But also,
it can kinda help give people ideas too
if they're resonating with what that person's win
(03:14):
is. I totally agree. I know she's also
posted other wins that are like,
I was having nine attacks a month and
now I'm having two, and that's, like, also
a huge, huge, huge win. So,
there are a lot of things that I
love in here. So, yeah, go you. Today,
I I have doctor Donna with me, obviously,
and we are talking about things to make
(03:35):
your summer
easier. It is
the May. Summer is practically here. So let's
talk about things that will make your summer
easier,
and there are many of those. I think
there's like I don't know. Should we go
through a list? Like, there are so many
tips. Obviously, like, staying out of the sun
is one. But if you have a vestibular
disorder,
do know that
(03:56):
school's out, especially if you have kids.
Vacation
tends to start. The weather,
if you live in a place with, like,
funky weather, which I know a lot of
you do, it's like the the summer rain
comes and, like, a weird storm comes, but
then it's, like, hot outside, and that can
be a problem.
Then it gets super, super hot. That can
(04:17):
be an issue.
And then, also,
these days oftentimes aren't as scheduled, especially if
you have kids because they're out of school.
They might not be in camp. Like, they're
home, but you might have to work. There's
a lot of things to think about, but
making sure that you are preparing
for all of those things is super, super
important. That makes sense.
Yeah. And I think since this is coming
(04:38):
out,
I say, like, school gets out, like, around
here, like, June ish. So, like, soon, like,
maybe a little bit of time before, like,
school's fully, fully out. But just trying to
keep in mind, like, what
summer activities or sports or practices or,
I don't know, things that aren't sports that
are still outside for for kids, whether it's,
like, you know, the the nature preserve type
(04:59):
stuff, whatever it may be of trying to
figure out, like, okay. Like, what would you
give for them to help prepare for that
and, like, give yourself that as well?
I'm a big
sun protection person. Like, if I can be
out of the sun %. Great.
Love my sunscreen, but I also have a
love hate with sunscreen because I'm like, I
I
(05:19):
I need it. I love what it does
for me, but I hate having to reapply.
And you know I'm very good about my
reapply. I will set an alarm. I will
reapply. I need it. The best reapplier maybe
on this planet, just so everyone knows. Like,
she is she really is.
We're on group trips. I'm the one that's
like, when did you last reapply? Because I'm
just gonna follow your schedule. But, like, also,
(05:41):
it's like, yeah. After that first time you
put it on, like, I'm already kinda warm
and sweaty and gross, and it just doesn't,
like, go on as nicely as the first
time. So, like, I've been really big on,
like, the UV protection, like, shirts and things
too. Where I'm just, like, the less I
have to cover,
the better. Like I have this fly fishing
shirt. It's UV
(06:01):
50, and it has a hood. So, like,
the back of my neck and my honestly,
the front of my neck, pretty much up
to my chin is covered. Just get a
fly fishing shirt. Honestly, if you're gonna go
to the pool or whatever,
please don't tan. I mean, this has nothing
to do with having a vestibular disorder, but
it's so bad for you and it makes
you wrinkly.
Keep
your sunscreen on, team. Said from the the
actors of the White Lotus.
(06:23):
Seriously.
Did you see those interviews? Everyone was like,
I stayed inside until the UV went down.
Now if you, so I was all about
the UV because I still think about that
time
some friends sat down, and we're just sitting,
like, loving the sun. And I was like
it's been, like, an hour, and I was
like, have y'all put sunscreen on yet? And
they're like, no. And I was like, the
(06:44):
UV index is 11. You just, like, roasted
yourselves.
And they're like, oh, it'll be fine. Like,
I It's never fun. But then I tan.
I was like
That's a lie that you saw yourself to
make you feel better by yourself. You are
from the Midwest. I don't think you've ever
seen an 11 before. Like yeah. We were
in California for this trip. I will say
I have the UV on my phone. So,
(07:06):
like, it's literally just pinned to my background
all the time. Oh, so good. I love
it. If it's under two I love to
get, like, vitamin d and sunshine, like, on
my face. And so when it's under three,
so a zero, one, or two, which in
the mornings and and the evenings it is,
I go no sunscreen.
Mhmm. Because the UV isn't high. Then the
(07:27):
second it turns three, I am sunscreened out.
And the the nice thing that I learned,
like, in the little weather app, if you
click on the little UV index thing, it
kinda gives you the little, like, yeah, the
peaks and valleys so you can maybe try
to help plan a little bit. I mean,
it might just be like a you get
an idea, like, certain times of the year.
It's like, oh, from ten to five, it's
(07:49):
gonna say recommend sunscreen or, like, eleven to
four if it's, like, early spring or late
fall or something. But,
I really like those shirts, like you said,
like, with the hat because then it's like,
I have my hat, I have my little
hood on, and that just eliminates a lot
of parts of your body that you need
to worry about reapplying. And, like, each and
just you almost, like, end up feeling, like,
cooler almost because you're kind of, like, in
(08:11):
your own little shade bubble. Like, they're super
thin and lightweight. Like, the thought of a
hood and long sleeves when it's hot out
might sound really gross, but, like, I've just
been, like, you know, this is pretty loose
and flowing and, like, I'm not having a
good conscience.
No. I mean, like, it's
superior. I didn't I just had to put
it on my hands and my face.
I don't feel as gross. Yeah. And so
(08:32):
I'm like I'm with you. I'm just like,
hot as hot. And whether I'm wearing, like,
less stuff on my arms or not doesn't
seem to bother me. But if I'm wearing
more sunscreen and I'm sweaty, like, it just
seems to, like, make it more apparent.
Yeah. They make really cute long sleeve bathing
suits, like, very cute that I'm all about.
I love them.
That is what I started wearing last summer.
I can only find one with, like, a
(08:53):
big, like, hole in the back, but I
did not want that. So, obviously, I had
to put a lot of sunscreen there. But
this year, I am getting myself a long
sleeve,
like, zip
zip up bathing suit because we spent a
lot of time on the river, like, paddle
boarding, floating, whatever. And, obviously, this is not
an episode about sunscreen, I swear. But it
is sun protection is really, really important because
you can get too hot. It makes you
(09:14):
dehydrated more quickly.
All that sweating is actually good for you,
but you can sweat in the shade, and
I recommend doing it out like that.
Yeah. I got the, like,
long sleeve swim shirt, like, pullover thing. So
it's just kind of like a A rash
guard is amazing. 10 out of 10. Yeah.
Like, I can take it off if I
want to, but it's on and it can
get wet and it'll dry nicely and it
(09:36):
won't feel like I'm just wearing, like, a
wet soggy t shirt. So agree.
Exploring the worlds of fun gear. Like, it's
a fun little thing to invest in. But,
like, if you think about, like,
how little of sunscreen you have to use
then, like, I don't know. Is that cost
savings? I don't know. But it's definitely I
think over time. Yes.
(09:58):
Okay. Next thing, low effort, high impact summer
how hacks.
I have a couple here. So
batch your ice. If you do not have
an ice maker in your freezer,
make sure you are making yourself ice because
having water with ice in it is a
huge help.
But also you can freeze things in it
if you're a person who's like, I just
(10:19):
don't love drinking water. Freeze, like, cucumber water
cubes or lemon cubes or whatever so your
water tastes like something.
And then you can also
put, like, electrolytes in those cubes as well,
so it'll slowly melt into your water too,
which I think is fun.
Next, create a go bag for yourself with
lots of high protein snacks,
(10:39):
sunscreen back to sunscreen, having your water bottle
and just, like, leave it back with your
water bottle filled and just leave it by
the door or in your car all the
time. Do not leave a plastic water bottle
sitting in your car for the love of
god. But please
do put a stainless steel one in your
car.
They stay cold for longer than you think
and just leave it there.
(11:00):
And then you'll always kind of have, like,
the things you need, a hat, sometimes a
cooling towel. Like, you can always find, like,
a water fountain or, like, tap water or
something you can put on that towel, put
it on your neck. You can put a
fan in there. There are a million things
you could put in there, but have it
in a go bag. Leave it in there
all the time, and then set up a
loose
(11:20):
summer
schedule slash rhythm.
Like, make a couple of things in anchor,
two or three different things, like maybe a
morning walk or
a quiet time during lunch or an evening
wind down, like, whatever that looks like to
you.
Whatever that looks like to you, but set
those
consistent things that you can continue to do
(11:41):
throughout the summer because they will ultimately help
and kind of ground you or anchor you
in that. Food shortcuts,
especially if you have kids.
Have some no cook dinner ideas like,
wraps or giant salad bowls with I like
to just make giant salad with chicken. It's
one of my I probably have it two
or three days a week. In the summer,
(12:02):
especially, it's harder to eat that much salad
when it's the winter, but when it's summer,
it is way easier.
And then always,
always, always, like, pre cut
precut fruit, precut veggies in the fridge.
Some people call it I think this came
from a book, but I have a friend
who do it, and they call it super
fridge sundae or something like that where, like,
(12:24):
every Sunday, they in the in the kitchen
together, like, cut all the fruits and vegetables
for the week.
I am not this organized anymore. I used
to be, like, the queen of meal prep,
but I am no longer.
And
always having those on hand and ready is
super, super helpful. Stay hydrated, friends. Yeah. I
just remember, like, grapes. I was like, these
(12:44):
grapes are quite bad. And I'm like, I
think it's just because we're all just lazy
enough that we don't wanna, like, take them
off the stem. So I'm like, I'm just
gonna take all these off, and then all
of a sudden, they were magically gone.
Yeah. No. Like, serious. Anything you can just
make a little bit more convenient. And once
you actually start doing it, you realize it
doesn't take that long if you just do
it all in one go. And then it
just, like, actually helps you get through it.
(13:06):
And then, like, your food doesn't go bad
because you're actually eating it in a timely
manner. A %. Like, sugar snap peas, I
love, but I never eat them. They always
go bad. And it you know why it
is? Because I just don't take them out
of the bag. Just so dumb. I rinse
and I also like to rinse all my
fruits and vegetables even if it's organic. It
freaks me out. I used to have a
friend who worked on a strawberry farm, and
(13:27):
ever since then, I simply cannot.
It's disgusting. But
so I like to clean them. But grapes,
I've been eating a lot of grapes recently
for whatever reason.
And,
I just literally got home from the grocery
store, put it in my strainer, put the
strainer,
like, wash them, rinse them out, whatever, put
the strainer directly into the fridge. Those grapes
(13:48):
were gone. I've never eaten so many grapes
in my life. But it's like the okay.
Mindless eating grapes. Sign me up. Also frozen
grapes. That was always a, like, really nice,
like, summer outside. Yeah. Like, frozen grapes. Off
you go. Yeah. I love a frozen grape.
Having, like I remember, like, softball tournaments. I'd
have, like, my little, like, like, it looks
(14:09):
like those little coolers, like, construction workers have
in movies. But, like, it had my ice
packs. It had, like, a damp towel or
two. It had snacks that had, like,
refill, like, waters and Gatorade, like, the mix
sort of thing. And Mhmm. It was great.
Pack yourself
ahead of time. Seriously.
It will save you. And while we're on
(14:31):
that topic of, like, things to do,
please have your migraine toolkit ready as well.
It is not just
tools for the summer, but you also wanna
have, like, your acute medications,
your fan, your because, like, you don't usually
need these things in the winter. So get
them out of hiding or order new ones
if you lost them. But fans, cooling towels,
(14:51):
cooling wraps, frozen neck things, especially if you're,
like, at long baseball tournaments that you're watching.
I remember, like, my little brother played baseball
when I was a kid. It was like
eleven hours a day of watching baseball in,
like, a hundred degree heat. It was horrible.
And now they make lawn chairs with their
own little, like, umbrella. So it's like Yeah.
Seriously. Give me one of those. The bleachers.
(15:12):
So just pack, like, more stuff than you
think, but also pack your whole migraine tool
kit, your essential oils, your meds, your glasses,
your hat, like, all of the things. Yeah.
I have, like, my little, like I have
my, like, typical car stuff, like my my
battery jumper, my air tire filler, all this
stuff that's, like, that's just gonna live in
the car because I need it for the
car. But
(15:33):
and I have my, like, seasonal one. So
if you're, like,
wanting to be, like, extra organized or something,
you may just say, okay. Here's my summer
stuff. It's in a box, and it's gonna
sit on the shelf. And when I pull
it out, then that's where my, like, winter
box is going to be. Or like that.
Whatever random, like, extra layers or your little,
like, snow shovel or whatever you all need.
(15:53):
You just be like, okay. That I don't
need anymore. I'm gonna put in, like, I'm
gonna always have a lawn chair. I'm gonna
always have a hat that I just keep
in my car or my blanket so I
can maybe just, like, a a blanket or,
like, a little chair or whatever. Like, those
cute little ones that, like, you can put
on the ground that, like, hold up to,
like, the side of your shoulder. Like, I
can move to where the shade is, but
still feel like I have a supported, like,
(16:15):
position. So it's not gonna make me feel
weird having to, like, support myself to sit
in uncomfortable positions.
I think even just like those
I think a summer, like, toolkit that you
may or may not always have is just
like those first aid
ice packs that you, like, crush and break
and gets cold instantly. So sometimes people
(16:36):
Love that idea. Like having ice for their
tool kit, whether it's, like, on their neck
or, like, again, like, vagal nerve stimulation or
just trying to, like, cool things down if
you've get, like, a hot flushed feeling as
part of your, like, presentation or symptoms or
anything. But sometimes just in the summer, whether
you like that or not, it could just
be something of if I'm feeling overheated, like,
(16:56):
I can cool myself down. I like that.
And the last thing
maybe not the last thing, but one of
the things I know we forgot to mention
that is super, super, super important
is going to be electrolytes.
Electrolytes get depleted so much more quickly when
you are sweating because you are sweating out
water and sodium, basically.
And so making sure that you're having an
electrolyte, if you have a vestibular disorder, vestibular
(17:17):
migraine, probably every single day, I would say,
is going to be one of those things
that's just really important. So 10 out of
10 recommend that as well. Anything else that
we missed?
Frozen fruit. Bring it with you. Feel like
Jenna and the construction worker.
I really like frozen yogurt as well. Oh.
Yogurt can always be a little tricky with
(17:38):
people. But sometimes people that don't always maybe
do well with the yogurt are okay with
frozen yogurt.
Mhmm. Totally.
Some people say it's still, like, a no
go. Other people say, like, yes. That I
can do. Or if it's in something that's
baked, like, something about, like, really hot or
really cold. Bacteria. Mhmm. Yeah. It makes it
okay. That makes sense. So that can be
really nice.
(17:59):
If there's more, like, specific activities that you
really like to do or enjoy or wanting
to get back to, Madison put together a
nice big packet about different ways to help
prep for those specific about that. It's in
group.
Roundabout. So I'd say there's there's definitely a
lot more. We're definitely keeping in mind that
general, like, if you're out and about more,
(18:19):
you're, like, trying to do these different things
during the day, like, these outings or Mhmm.
There's sports that are going on, like, what
can you try to do to help prepare
for that more? But also if you're trying
to be outside more and enjoy your time
Mhmm. Maybe more specific,
that can be really helpful too. Totally. Love
that. Alright. Thank you so much for listening.
If you have questions about
(18:40):
anything summer related, please let us know. We
are always in the Facebook group, literally always,
to answer your questions.
Yeah. Alright. Thanks so much. Bye.
Thanks so so much for listening. If you
liked this episode, head to the show notes
and take the free vestibular migraine and persistent
postural perceptual dizziness master classes. If you're interested
(19:01):
in undoing your chronic dizziness and feeling better
faster, join us in vestibular group fit using
code grounded, all caps for 15%
off. Find me on Instagram at the vertigo
doctor and doctor jenna at dizzy.rehab.therapist.
Your success story begins today. Dizziness doesn't have
to be forever, so let's get you the
right tools to thrive.
Remember, rate, review, and subscribe to this channel
(19:23):
where ever you are listening so we can
keep getting great guests and reaching new vestibular
warriors. Love you, and see you next time
on Grounded.
Hey, friend. Welcome to Grounded, the vestibular podcast.
I'm doctor Madison Oak, AKA the vertigo doctor.
I am the vestibular physical therapist who is
here to help you with all things dizziness,
imbalance, and vertigo.
In this podcast, we explore the fascinating world
of vestibular disorders. Come with me as we
dive into the journey to discover the mysteries
of dizziness, the brain, inner ear, and the
(00:26):
balance mechanisms that keep us grounded.
Whether you've been managing your dizziness for one
day or for twenty five years, we are
going to get real about what it takes
to manage dizziness, handle the anxiety cycle, and
thrive, not just survive with your vestibular disorder.
First, I want to remind you that this
is never medical advice. Remember this podcast is
for informational purposes only and may or may
(00:46):
not be the best fit for you and
your personal situation.
It shall not be construed as medical advice.
The information and education provided here is not
intended or implied to supplement or replace professional
medical treatment, advice, and or diagnosis. Always check
with your own physician, medical professionals, and health
care team before trying or implementing any information
(01:07):
found here. Meet me in your coziest chair
while we navigate the highs and lows and
the twists and turns of the vestibular universe.
Welcome to Grounded.
Let's dive in.
Hello, and welcome back to Grounded.
Today's vestibular group fit win of the week
(01:28):
is by Elizabeth. I absolutely loved reading this
one. This week, I realized I can't remember
the last time I took meclizine,
which is amazing considering I used to be
dizzy all the time and dependent on it
heavily before I knew better.
We got new cleaning people who use all
natural cleaners and my house no longer smells
like chemicals and fragrance when it's clean. You
(01:48):
know, if you listen to last week episode,
how happy that makes me. And I had
a performance yesterday. She's a dance teacher slash
performs in dance. Knowing it would be a
lot and I pretreated, which I'm so grateful
for.
I used to think medicine equaled failure, so
this was big. And I used noise canceling
headphones, unapologetically
taking care of myself as I needed, so
no longer trying to be like everyone else.
(02:11):
I am absolutely
obsessed with this,
and
I think
it is so
incredibly
important
to take care of yourself and also to
recognize
how far you have come in the last
year or so.
Elizabeth's been a member for, I think, a
little over a year. And she has come
(02:33):
so, so, so far from, like,
having a really hard time teaching dance classes,
not being able to
do very well the day after she taught
dance, like, all the things that we've really
gone over, like, what she should be doing
about that.
And she's doing so well. So that made
me really happy. So congrats to Elizabeth doing
all things. Awesome win. And I, again, I
(02:54):
always love a win that's, like, a little
reflective and, like, here are all the things
that I'm incorporating as well. Because I think
that just kinda helps, solidify the fact that,
like, there is a lot of learning that
comes into this, and that is a win
in it in and of itself. But also,
it can kinda help give people ideas too
if they're resonating with what that person's win
(03:14):
is. I totally agree. I know she's also
posted other wins that are like,
I was having nine attacks a month and
now I'm having two, and that's, like, also
a huge, huge, huge win. So,
there are a lot of things that I
love in here. So, yeah, go you. Today,
I I have doctor Donna with me, obviously,
and we are talking about things to make
(03:35):
your summer
easier. It is
the May. Summer is practically here. So let's
talk about things that will make your summer
easier,
and there are many of those. I think
there's like I don't know. Should we go
through a list? Like, there are so many
tips. Obviously, like, staying out of the sun
is one. But if you have a vestibular
disorder,
do know that
(03:56):
school's out, especially if you have kids.
Vacation
tends to start. The weather,
if you live in a place with, like,
funky weather, which I know a lot of
you do, it's like the the summer rain
comes and, like, a weird storm comes, but
then it's, like, hot outside, and that can
be a problem.
Then it gets super, super hot. That can
(04:17):
be an issue.
And then, also,
these days oftentimes aren't as scheduled, especially if
you have kids because they're out of school.
They might not be in camp. Like, they're
home, but you might have to work. There's
a lot of things to think about, but
making sure that you are preparing
for all of those things is super, super
important. That makes sense.
Yeah. And I think since this is coming
(04:38):
out,
I say, like, school gets out, like, around
here, like, June ish. So, like, soon, like,
maybe a little bit of time before, like,
school's fully, fully out. But just trying to
keep in mind, like, what
summer activities or sports or practices or,
I don't know, things that aren't sports that
are still outside for for kids, whether it's,
like, you know, the the nature preserve type
(04:59):
stuff, whatever it may be of trying to
figure out, like, okay. Like, what would you
give for them to help prepare for that
and, like, give yourself that as well?
I'm a big
sun protection person. Like, if I can be
out of the sun %. Great.
Love my sunscreen, but I also have a
love hate with sunscreen because I'm like, I
I
(05:19):
I need it. I love what it does
for me, but I hate having to reapply.
And you know I'm very good about my
reapply. I will set an alarm. I will
reapply. I need it. The best reapplier maybe
on this planet, just so everyone knows. Like,
she is she really is.
We're on group trips. I'm the one that's
like, when did you last reapply? Because I'm
just gonna follow your schedule. But, like, also,
(05:41):
it's like, yeah. After that first time you
put it on, like, I'm already kinda warm
and sweaty and gross, and it just doesn't,
like, go on as nicely as the first
time. So, like, I've been really big on,
like, the UV protection, like, shirts and things
too. Where I'm just, like, the less I
have to cover,
the better. Like I have this fly fishing
shirt. It's UV
(06:01):
50, and it has a hood. So, like,
the back of my neck and my honestly,
the front of my neck, pretty much up
to my chin is covered. Just get a
fly fishing shirt. Honestly, if you're gonna go
to the pool or whatever,
please don't tan. I mean, this has nothing
to do with having a vestibular disorder, but
it's so bad for you and it makes
you wrinkly.
Keep
your sunscreen on, team. Said from the the
actors of the White Lotus.
(06:23):
Seriously.
Did you see those interviews? Everyone was like,
I stayed inside until the UV went down.
Now if you, so I was all about
the UV because I still think about that
time
some friends sat down, and we're just sitting,
like, loving the sun. And I was like
it's been, like, an hour, and I was
like, have y'all put sunscreen on yet? And
they're like, no. And I was like, the
(06:44):
UV index is 11. You just, like, roasted
yourselves.
And they're like, oh, it'll be fine. Like,
I It's never fun. But then I tan.
I was like
That's a lie that you saw yourself to
make you feel better by yourself. You are
from the Midwest. I don't think you've ever
seen an 11 before. Like yeah. We were
in California for this trip. I will say
I have the UV on my phone. So,
(07:06):
like, it's literally just pinned to my background
all the time. Oh, so good. I love
it. If it's under two I love to
get, like, vitamin d and sunshine, like, on
my face. And so when it's under three,
so a zero, one, or two, which in
the mornings and and the evenings it is,
I go no sunscreen.
Mhmm. Because the UV isn't high. Then the
(07:27):
second it turns three, I am sunscreened out.
And the the nice thing that I learned,
like, in the little weather app, if you
click on the little UV index thing, it
kinda gives you the little, like, yeah, the
peaks and valleys so you can maybe try
to help plan a little bit. I mean,
it might just be like a you get
an idea, like, certain times of the year.
It's like, oh, from ten to five, it's
(07:49):
gonna say recommend sunscreen or, like, eleven to
four if it's, like, early spring or late
fall or something. But,
I really like those shirts, like you said,
like, with the hat because then it's like,
I have my hat, I have my little
hood on, and that just eliminates a lot
of parts of your body that you need
to worry about reapplying. And, like, each and
just you almost, like, end up feeling, like,
cooler almost because you're kind of, like, in
(08:11):
your own little shade bubble. Like, they're super
thin and lightweight. Like, the thought of a
hood and long sleeves when it's hot out
might sound really gross, but, like, I've just
been, like, you know, this is pretty loose
and flowing and, like, I'm not having a
good conscience.
No. I mean, like, it's
superior. I didn't I just had to put
it on my hands and my face.
I don't feel as gross. Yeah. And so
(08:32):
I'm like I'm with you. I'm just like,
hot as hot. And whether I'm wearing, like,
less stuff on my arms or not doesn't
seem to bother me. But if I'm wearing
more sunscreen and I'm sweaty, like, it just
seems to, like, make it more apparent.
Yeah. They make really cute long sleeve bathing
suits, like, very cute that I'm all about.
I love them.
That is what I started wearing last summer.
I can only find one with, like, a
(08:53):
big, like, hole in the back, but I
did not want that. So, obviously, I had
to put a lot of sunscreen there. But
this year, I am getting myself a long
sleeve,
like, zip
zip up bathing suit because we spent a
lot of time on the river, like, paddle
boarding, floating, whatever. And, obviously, this is not
an episode about sunscreen, I swear. But it
is sun protection is really, really important because
you can get too hot. It makes you
(09:14):
dehydrated more quickly.
All that sweating is actually good for you,
but you can sweat in the shade, and
I recommend doing it out like that.
Yeah. I got the, like,
long sleeve swim shirt, like, pullover thing. So
it's just kind of like a A rash
guard is amazing. 10 out of 10. Yeah.
Like, I can take it off if I
want to, but it's on and it can
get wet and it'll dry nicely and it
(09:36):
won't feel like I'm just wearing, like, a
wet soggy t shirt. So agree.
Exploring the worlds of fun gear. Like, it's
a fun little thing to invest in. But,
like, if you think about, like,
how little of sunscreen you have to use
then, like, I don't know. Is that cost
savings? I don't know. But it's definitely I
think over time. Yes.
(09:58):
Okay. Next thing, low effort, high impact summer
how hacks.
I have a couple here. So
batch your ice. If you do not have
an ice maker in your freezer,
make sure you are making yourself ice because
having water with ice in it is a
huge help.
But also you can freeze things in it
if you're a person who's like, I just
(10:19):
don't love drinking water. Freeze, like, cucumber water
cubes or lemon cubes or whatever so your
water tastes like something.
And then you can also
put, like, electrolytes in those cubes as well,
so it'll slowly melt into your water too,
which I think is fun.
Next, create a go bag for yourself with
lots of high protein snacks,
(10:39):
sunscreen back to sunscreen, having your water bottle
and just, like, leave it back with your
water bottle filled and just leave it by
the door or in your car all the
time. Do not leave a plastic water bottle
sitting in your car for the love of
god. But please
do put a stainless steel one in your
car.
They stay cold for longer than you think
and just leave it there.
(11:00):
And then you'll always kind of have, like,
the things you need, a hat, sometimes a
cooling towel. Like, you can always find, like,
a water fountain or, like, tap water or
something you can put on that towel, put
it on your neck. You can put a
fan in there. There are a million things
you could put in there, but have it
in a go bag. Leave it in there
all the time, and then set up a
loose
(11:20):
summer
schedule slash rhythm.
Like, make a couple of things in anchor,
two or three different things, like maybe a
morning walk or
a quiet time during lunch or an evening
wind down, like, whatever that looks like to
you.
Whatever that looks like to you, but set
those
consistent things that you can continue to do
(11:41):
throughout the summer because they will ultimately help
and kind of ground you or anchor you
in that. Food shortcuts,
especially if you have kids.
Have some no cook dinner ideas like,
wraps or giant salad bowls with I like
to just make giant salad with chicken. It's
one of my I probably have it two
or three days a week. In the summer,
(12:02):
especially, it's harder to eat that much salad
when it's the winter, but when it's summer,
it is way easier.
And then always,
always, always, like, pre cut
precut fruit, precut veggies in the fridge.
Some people call it I think this came
from a book, but I have a friend
who do it, and they call it super
fridge sundae or something like that where, like,
(12:24):
every Sunday, they in the in the kitchen
together, like, cut all the fruits and vegetables
for the week.
I am not this organized anymore. I used
to be, like, the queen of meal prep,
but I am no longer.
And
always having those on hand and ready is
super, super helpful. Stay hydrated, friends. Yeah. I
just remember, like, grapes. I was like, these
(12:44):
grapes are quite bad. And I'm like, I
think it's just because we're all just lazy
enough that we don't wanna, like, take them
off the stem. So I'm like, I'm just
gonna take all these off, and then all
of a sudden, they were magically gone.
Yeah. No. Like, serious. Anything you can just
make a little bit more convenient. And once
you actually start doing it, you realize it
doesn't take that long if you just do
it all in one go. And then it
just, like, actually helps you get through it.
(13:06):
And then, like, your food doesn't go bad
because you're actually eating it in a timely
manner. A %. Like, sugar snap peas, I
love, but I never eat them. They always
go bad. And it you know why it
is? Because I just don't take them out
of the bag. Just so dumb. I rinse
and I also like to rinse all my
fruits and vegetables even if it's organic. It
freaks me out. I used to have a
friend who worked on a strawberry farm, and
(13:27):
ever since then, I simply cannot.
It's disgusting. But
so I like to clean them. But grapes,
I've been eating a lot of grapes recently
for whatever reason.
And,
I just literally got home from the grocery
store, put it in my strainer, put the
strainer,
like, wash them, rinse them out, whatever, put
the strainer directly into the fridge. Those grapes
(13:48):
were gone. I've never eaten so many grapes
in my life. But it's like the okay.
Mindless eating grapes. Sign me up. Also frozen
grapes. That was always a, like, really nice,
like, summer outside. Yeah. Like, frozen grapes. Off
you go. Yeah. I love a frozen grape.
Having, like I remember, like, softball tournaments. I'd
have, like, my little, like, like, it looks
(14:09):
like those little coolers, like, construction workers have
in movies. But, like, it had my ice
packs. It had, like, a damp towel or
two. It had snacks that had, like,
refill, like, waters and Gatorade, like, the mix
sort of thing. And Mhmm. It was great.
Pack yourself
ahead of time. Seriously.
It will save you. And while we're on
(14:31):
that topic of, like, things to do,
please have your migraine toolkit ready as well.
It is not just
tools for the summer, but you also wanna
have, like, your acute medications,
your fan, your because, like, you don't usually
need these things in the winter. So get
them out of hiding or order new ones
if you lost them. But fans, cooling towels,
(14:51):
cooling wraps, frozen neck things, especially if you're,
like, at long baseball tournaments that you're watching.
I remember, like, my little brother played baseball
when I was a kid. It was like
eleven hours a day of watching baseball in,
like, a hundred degree heat. It was horrible.
And now they make lawn chairs with their
own little, like, umbrella. So it's like Yeah.
Seriously. Give me one of those. The bleachers.
(15:12):
So just pack, like, more stuff than you
think, but also pack your whole migraine tool
kit, your essential oils, your meds, your glasses,
your hat, like, all of the things. Yeah.
I have, like, my little, like I have
my, like, typical car stuff, like my my
battery jumper, my air tire filler, all this
stuff that's, like, that's just gonna live in
the car because I need it for the
car. But
(15:33):
and I have my, like, seasonal one. So
if you're, like,
wanting to be, like, extra organized or something,
you may just say, okay. Here's my summer
stuff. It's in a box, and it's gonna
sit on the shelf. And when I pull
it out, then that's where my, like, winter
box is going to be. Or like that.
Whatever random, like, extra layers or your little,
like, snow shovel or whatever you all need.
(15:53):
You just be like, okay. That I don't
need anymore. I'm gonna put in, like, I'm
gonna always have a lawn chair. I'm gonna
always have a hat that I just keep
in my car or my blanket so I
can maybe just, like, a a blanket or,
like, a little chair or whatever. Like, those
cute little ones that, like, you can put
on the ground that, like, hold up to,
like, the side of your shoulder. Like, I
can move to where the shade is, but
still feel like I have a supported, like,
(16:15):
position. So it's not gonna make me feel
weird having to, like, support myself to sit
in uncomfortable positions.
I think even just like those
I think a summer, like, toolkit that you
may or may not always have is just
like those first aid
ice packs that you, like, crush and break
and gets cold instantly. So sometimes people
(16:36):
Love that idea. Like having ice for their
tool kit, whether it's, like, on their neck
or, like, again, like, vagal nerve stimulation or
just trying to, like, cool things down if
you've get, like, a hot flushed feeling as
part of your, like, presentation or symptoms or
anything. But sometimes just in the summer, whether
you like that or not, it could just
be something of if I'm feeling overheated, like,
(16:56):
I can cool myself down. I like that.
And the last thing
maybe not the last thing, but one of
the things I know we forgot to mention
that is super, super, super important
is going to be electrolytes.
Electrolytes get depleted so much more quickly when
you are sweating because you are sweating out
water and sodium, basically.
And so making sure that you're having an
electrolyte, if you have a vestibular disorder, vestibular
(17:17):
migraine, probably every single day, I would say,
is going to be one of those things
that's just really important. So 10 out of
10 recommend that as well. Anything else that
we missed?
Frozen fruit. Bring it with you. Feel like
Jenna and the construction worker.
I really like frozen yogurt as well. Oh.
Yogurt can always be a little tricky with
(17:38):
people. But sometimes people that don't always maybe
do well with the yogurt are okay with
frozen yogurt.
Mhmm. Totally.
Some people say it's still, like, a no
go. Other people say, like, yes. That I
can do. Or if it's in something that's
baked, like, something about, like, really hot or
really cold. Bacteria. Mhmm. Yeah. It makes it
okay. That makes sense. So that can be
really nice.
(17:59):
If there's more, like, specific activities that you
really like to do or enjoy or wanting
to get back to, Madison put together a
nice big packet about different ways to help
prep for those specific about that. It's in
group.
Roundabout. So I'd say there's there's definitely a
lot more. We're definitely keeping in mind that
general, like, if you're out and about more,
(18:19):
you're, like, trying to do these different things
during the day, like, these outings or Mhmm.
There's sports that are going on, like, what
can you try to do to help prepare
for that more? But also if you're trying
to be outside more and enjoy your time
Mhmm. Maybe more specific,
that can be really helpful too. Totally. Love
that. Alright. Thank you so much for listening.
If you have questions about
(18:40):
anything summer related, please let us know. We
are always in the Facebook group, literally always,
to answer your questions.
Yeah. Alright. Thanks so much. Bye.
Thanks so so much for listening. If you
liked this episode, head to the show notes
and take the free vestibular migraine and persistent
postural perceptual dizziness master classes. If you're interested
(19:01):
in undoing your chronic dizziness and feeling better
faster, join us in vestibular group fit using
code grounded, all caps for 15%
off. Find me on Instagram at the vertigo
doctor and doctor jenna at dizzy.rehab.therapist.
Your success story begins today. Dizziness doesn't have
to be forever, so let's get you the
right tools to thrive.
Remember, rate, review, and subscribe to this channel
(19:23):
where ever you are listening so we can
keep getting great guests and reaching new vestibular
warriors. Love you, and see you next time
on Grounded.
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