This month, in recognition of Multiple Sclerosis (MS) Awareness Month, we hope to foster understanding on how to support someone in your life who may have been diagnosed with Multiple Sclerosis (MS). People with MS look fine on the outside but often have underlying symptoms of pain, fatigue, loss of function that are invisible to others but life changing for the person experiencing it.
We recently sat down with a member of the Table Health community who has offered to share some personal glimpses into this condition.
Hello readers! I am a parent, a working professional, a winter skier and summer river kayaking enthusiast. I love flowers, and I have multiple sclerosis (MS).
In 2016, when I heard the words “You have MS” from the doctor, a flood of emotions hit me and felt like a roller coaster for the next few years. It has taken me some time to view this with a more positive mindset. My own symptoms vary from simply having a headache to having tingling sensations, fatigue, or body aches. Sometimes I forget a word just as I was about to say it! Argh! However, I am thankful to have minimal symptoms and hope to continue leading an active, healthy life, despite sometimes feeling fatigued. My goal is to stay fit to keep my body strong and maintain a healthy weight.
This winter, I recently went skiing. Despite having been exercising and conditioning my legs to be stronger, the fatigue level the day afterward was fairly significant. I try to remind myself to make sure I am taking care of myself in ways that I hadn’t done previously. This means pacing myself during work and strenuous activities, drinking plenty of water and being aware of needing to build in more rest into my day. I’ll definitely be going again but will remember to hydrate well and stretch before I go and to get to bed early that night.
Since March is Multiple Sclerosis Awareness Month, we’ll share some things to know about this complex autoimmune disease.
What is Multiple Sclerosis?
MS is an autoimmune disease in which the immune system attacks the outside covering (myelin sheath) of the nerve fibers in the brain and spinal cord. The disease is unpredictable and different in each person.
Most common symptoms:
Tingling, numbness, pain, excessive urination, heat and cold intolerance triggers symptoms or fatigue, anxiety, dizziness, depression, balance or visual problems, weakness
Who is at risk?
Those who develop MS often have a genetic predisposition combined with other risk factors. Examples of these risk factors are:
- Has low vitamin D levels
- Smoking
- More often diagnosed initially in women ages 20-40
- Exposure to Epstein Barr virus, measles or herpes virus 6, or has other autoimmune conditions
- Chronic heavy metal exposure from arsenic or cadmium (found in cigarettes, foods grown in contaminated soils, pressure treated wood pre-2004, industry waste sites).
- Nutrient poor diet, eating many ultra-processed foods, high saturated fat intake
- Obesity in adolescence
- Inactivity
Future research: MS and gut health
Gut bacteria influence the presence or absence of inflammation in the body. People with MS are more likely to have a less diverse variety of bacteria in the gut. This means that they often can’t produce enough of the end products that help lower inflammation that leads to the onset of this condition.
Treatment:
Like any complex health problem, MS is treated with a combination of medications and lifestyle approaches that help manage symptoms. These may include dietary changes to increase nutrient density, vitamin and mineral supplements, an exercise or rehabilitation program, and emotional support. At the current time, there is no definitive cure.
Emerging therapies include stem cell transplants that harvest stem cells from the bone marrow of the patient and store them while the person undergoes chemotherapy treatment. Then the cells are re-introduced into the patient’s bloodstream so they can travel back to the bone marrow to produce new immune cells. It is expensive and not covered by insurance.
Tips for addressing fatigue:
- Schedule rest time both during the day and plan enough time to unwind in the evening so sleep at night is restful. This MUST be a priority.
- Pace your day. Decide the one most important outcome for each day and focus your efforts on that rather than trying to cram in your “to do” list.
- Drink 7-8 c. of filtered water daily. Start with 2 c. upon awakening to get your body moving. This also helps stimulate elimination.
- Eat a nutrient dense, balanced diet (see below). Know that this might take some guidance from a nutrition professional. Give yourself time to practice new ways of eating one meal at a time.
Dietary Recommendations:
Goals:
- Increasing antioxidants to reduce damage to nerves
- Support vitamin D levels at 50-80 ng/ml
- Support vitamin A / beta carotene levels
- Support Omega 3 fatty acid intake (salmon, sardines, trout, flax, hemp seeds, chia seeds)
- Reduce polyunsaturated fats (refined cooking oils)
- Increase polyphenol foods (green or black tea, berries, cherries, pomegranate, ginger, turmeric, cinnamon, olives)
Daily Recommendations: - 2-3 c. of dark green vegetables (romaine, arugula, kale, collard greens, brussels sprouts broccoli, micro greens, spring mix)
- 2-3 c. of other deeply colored vegetables and fruits (carrots, squash, sweet potato, red cabbage, berries, plums
- 2 c. of sulfur-rich vegetables (onions, leeks, garlic, mushrooms, broccoli, cabbage, cauliflower, etc)
- 4-6 oz. protein foods per meal (pasture raised meats, organ meat, poultry, eggs, fish, beans, peas, nuts, seeds)
One Day Meal Plan
Breakfast
2 cups kale (or any leafy green)
1 c. berries (blueberries, raspberries, or strawberries)
1 tbsp chia seeds
1 c. unsweetened almond milk
1 tbsp almond butter
Blend all ingredients until smooth.
Side: 1 boiled egg or a small serving of smoked salmon.
Lunch: Grilled Chicken Salad
4-6 oz. grilled chicken breast
2 c. mixed greens (spinach, arugula, romaine)
1/2 c. steamed broccoli (sulfur-rich)
1/4 c. shredded carrots (deeply colored)
1/4 avocado, sliced
Olive oil and lemon juice dressing
¼ baked acorn squash with cinnamon (deeply colored)
Dinner: Salmon with Roasted Vegetables
5-6 oz. baked wild-caught salmon
1 c. roasted Brussels sprouts (sulfur-rich)
1 c. roasted beets (deeply colored)
1 tbsp olive oil
Season with herbs and spices like garlic, thyme, or rosemary.
Dessert (optional):
Berry Bowl: 1/2 c. mixed berries (deeply colored), ½ banana
Beverages:
Water, herbal teas, coconut water or bone broth throughout the day.
Snacks:
Pear and 1/4 c. mixed nuts (almonds, walnuts, and pecans)
Orange, few leaves of arugula and ¼ c. pistachios
Veggies & hummus (carrots, cukes, cherry tomato, pea pods, green beans, radish, celery, broccoli, red cabbage strips)
References and Resources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8955724/
Stoiloudis P, Kesidou E, Bakirtzis C, Sintila SA, Konstantinidou N, Boziki M, Grigoriadis N. The Role of Diet and Interventions on Multiple Sclerosis: A Review. Nutrients. 2022 Mar
https://pmc.ncbi.nlm.nih.gov/articles/PMC9965298/#:~:text=Many%20studies%20reveal%20a%20significant,%2Dinflammatory%20cytokines%20%5B4%5D.
Altieri C, Speranza B, Corbo MR, Sinigaglia M, Bevilacqua A. Gut-Microbiota, and Multiple Sclerosis: Background, Evidence, and Perspectives. Nutrients. 2023 Feb 14;15(4):942
https://pmc.ncbi.nlm.nih.gov/articles/PMC8678057/#:~:text=Recently%2C%20it%20has%20been%20suggested,.%2C%202015%5B16%5D)
Sarihi S, Niknam M, Mahjour S, Hosseini-Bensenjan M, Moazzen F, Soltanabadi S, Akbari H. Toxic heavy metal concentrations in multiple sclerosis patients: A systematic review and meta-analysis. EXCLI J. 2021 Nov 19;20:1571-1584.
https://mstrust.org.uk/news/expert/ask-expert-stem-cell-transplantation
