Hearing a diagnosis of Multiple Sclerosis can be both frightening and overwhelming - so many fears, so many questions. Acknowledging these fears and learning more about the Multiple Sclerosis can help you and your family understand how to not only manage the disease, but experience living well and with a sense of well-being.
Multiple Sclerosis is identified as an Inflammatory Autoimmune Disease. With Autoimmune Disease the body’s immune system becomes confused and responds to certain parts of your own body as though it were a virus or foreign invader. In essence the body attacks itself. In the case of Multiple Sclerosis (MS) the immune system attacks the fatty sheath or insulation of the nerves, known as myelin. The purpose of the myelin, like insulation on an electric wire, is to allow nervous conduction to travel rapidly through the body; sometimes as fast at 150m/sec. (Brett Syzmik,asu.edu). When the myelin is damaged or scarred (a.k.a. sclerosis) nerve impulses can take a long time to reach their destination or may not complete the trip at all. As a result, people with MS often deal with many diverse and sometimes confusing symptoms ranging from numbness and tingling in the extremities to loss of coordination and balance, to bladder/bowel issues, cognitive decline, and pain.
Living well with MS must involve a personal strategy that includes understanding the disease, becoming aware of your body and its needs, and honoring those needs with conscious, daily, lifestyle choices. Let’s begin by considering three basic areas that can make a significant impact on health and well-being.
- Inflammation
- Exercise
- Psychological Equilibrium
Inflammation
Remember that MS is an inflammatory disease, so efforts to naturally decrease inflammation can potentially reduce symptoms and forestall progression of the disease. The following strategies will help reduce inflammation:
1. Eliminate environmental toxins – Environmental toxins have been shown to contribute to multiple disease states, and are strong indicators in Autoimmune Disease. Toxins are everywhere including: dental amalgams, cleaning supplies, cigarettes, detergents, fabric protectors, fertilizers, pesticides, paint thinners, and even nail polish remover. Scour your home and work environment for toxic materials and eliminate them. Replace them with natural, non-toxic alternatives. The Environmental Working Group offers several comprehensive lists on both environmental toxins as well as natural substitutions.
2. Eat Foods that are nutrient dense and provide optimum nutrition including antioxidants, healthy fat, and fiber and that are ideally, organic. Following the examples in the Nutrition Do’s and Don’ts below will reduce inflammation and assure the best nutrient value for the calories you consume.
Nutrition Do’s:
- Omega 3 oils: Cold water fish such as Wild Salmon, Mackerel, Krill, Sardines, Anchovies
- Other Healthy Fat Foods: Coconut, Walnuts, Avocados, Flax, Chia
- Colorful Vegetables and Fruit: Broccoli, Kale, Eggplant, Yam, Red Bell Pepper, Blueberries, Goji Berries, Beets
- Other Anti-inflammatory foods: Mushrooms, Okra, Turmeric, Ginger, Rosemary, Almonds, Asparagus
- Other Lean Organic Protein: Beans, Grass Fed Beef, Chicken, Pork
Nutrition Don’ts
- Gluten
- Processed Food
- Whites: Flour, Rice, Potatoes, Sugar
- Dairy
- Alcohol
- Trans Fats
- Vegetable Oil/Canola Oil
- Sodas
- Diet Soft Drinks
3. Complimentary Alternative Medicine (CAM) – Various types of CAM have been shown to decrease stress, improve relaxation, and thereby reduce inflammation and pain.
- Acupuncture
- Hypnotherapy
- Massage Therapy
Exercise
Exercise is one of the best things you can do for your overall health and well-being. Some of the challenges experienced with MS are balance, coordination, strength, and endurance. Many types of exercise can be used to address these issues. The important thing to remember is that the exercise you choose should be appropriate for you at that moment. Everyone is different and everyone experiences day-to-day life with MS differently. What feels right for you one day may not be the best thing for you the next. Exercise Considerations:
1. Keep it cool. Remember the analogy of the electric wire with damaged insulation. Overheating can create a sort of “short circuit”, which can further impede or prevent transmission of nerve impulses.
- Avoid exercise that creates excess heat.
- Exercise in cooler environments.
- “Precool” before exercise by drinking ice water.
- Stay cool, using ice packs, exercising in cooler water, using a fan during exercise.
2. Mind/Body Exercises such as Yoga, Tai Chi, and Pilates have been shown to improve balance, flexibility, strength, coordination and relaxation.
3. Stay Strong and Flexible. Some of the disability associate with MS can be attributed to weakened and over tight muscles. Maintaining strength in postural muscles as well as arms and legs are critical to maintaining activities of daily life.
4. When Possible – Walk. Walking is one of the best exercises you can do. It will help maintain bone density, endurance, bowel health, and lung function.
Psychological Equilibrium
Dealing with MS on a day to day basis can lead to a variety of psychological issues, such as mood swings, depression, anger, and anxiety. Taking care of your emotional and mental health is critical to health and vitality. As with exercise, finding something that works for you, and that you can utilize on a daily basis is essential for your well-being. Two different methods for helping maintain psychological equilibrium are Cognitive Behavioral Therapy and Yoga Therapy/Integrative Restoration.
- Cognitive Behavioral Therapy – Is a type of psychotherapy that uses a limited number of specific goal-oriented sessions in which techniques are learned to help overcome emotional issues.
- Yoga Therapy/Integrative Restoration – These techniques use deep relaxation to encourage release of the hormone/neurotransmitter, dopamine which in turn helps control anxiety and relieve pain. In this state of relaxation, the body is freer move in healthy alignment. Specific Yoga poses are utilized in order to encourage movement of the body’s energy and strengthen the muscles that support the core.
Vitamin D
No discussion about MS is complete without mentioning Vitamin D. Vitamin D3 has been shown to be an important variable in Multiple Sclerosis. It is well documented that more people are diagnosed with MS in areas of the United States that receive less sunlight during the winter months and that patients with MS have lower levels of Vitamin D in their blood. It is widely suggested that individuals with MS take a Vitamin D3 supplement. Because Vitamin D3 is a fat-soluble vitamin, concerns about toxicity have been expressed. In order to be absolutely sure how much Vitamin D3 you might need, consult your physician about a blood test to monitor your D3 levels.