The Secret Behind the Smart MS Diet

KEEP A HEALTHY WEIGHT.

KEEP A HEALTHY WEIGHT.

If you're overweight or underweight, it can be hard to get the energy you need. MS steroid treatment, fatigue, and depression can all lead to unwanted weight gain in people that have the condition. If you’re overweight, you may be making your MS worse. Those extra pounds can pound you down, leading added fatigue, joint stress, depression, and impact your heart and lungs, and more.

EAT A BALANCED DIET WITH PLENTY OF FRUITS AND VEGETABLES.

EAT A BALANCED DIET WITH PLENTY OF FRUITS AND VEGETABLES.

Fruits and veggies are your friends. So are whole grains. When planning meals and snacks—think HEALTHY. Here’s a great trick: fill half your plate at every meal with fruits and vegetables, a quarter of your plate with whole grains like brown rice or quinoa, and the remaining quarter with lean protein like an egg white omelet or tofu.

AVOID PORTION DISTORTION!

AVOID PORTION DISTORTION!

Oversized meals can be deceptive sources of excess calories--so along with saying NO to anything "super" or "grande" sized, be mindful of how much food is on your plate. The National MS Society created a handy guide, using everyday items that can help you size up servings: • A light bulb = 1 serving (1⁄2 cup) of vegetables • A computer mouse = a medium potato • Two dominoes = 1 ounce of cheese • Two dice = 2 teaspoons of butter or margarine • A bar of soap = 3 ounces of meat (the recommended portion for a meal) • An eyeglass case = 3 ounces of fish (the recommended portion)

EAT A DIET LOW IN SATURATED FAT AND CHOLESTEROL.

EAT A DIET LOW IN SATURATED FAT AND CHOLESTEROL.

This is true for everybody, but even more so for those with MS. Saturated fats found in dairy products and red meat are more difficult for your body to metabolize, and are therefore harder for you to burn off. Switch to unsaturated fats like those found in salmon, nuts, and avocados. Not only will this help you stay at your ideal weight, it may also lower your body's production of Prostaglandin 2, a chemical that may increase MS inflammation.

DON’T SKIP MEALS. DO SNACK OFTEN.

DON’T SKIP MEALS. DO SNACK OFTEN.

If you have (MS, you’ve probably heard conflicting claims about a new diet or supplement that could help your symptoms, but cutting out food groups, and certain nutrient excesses can be harmful, and may worsen MS symptoms like fatigue. Research shows that a low-fat, whole foods diet is good for MS, and changes to your diet to make it more oriented towards whole foods is great. Be smart and don’t make drastic changes to your diet without first talking to your doctor.

GET PLENTY OF VITAMIN D.

GET PLENTY OF VITAMIN D.

Fatigue is one of the most characteristic MS symptoms, which can really sabotage the most well-intended nutrition plan. Sometimes it seems easier to skip a meal then to take the energy to cook. But here’s the deal: food is fuel, and if you’re not eating, you’ll get even more fatigued. Avoid this vicious cycle by snacking on healthy food throughout the day. Smaller, more frequent meals will help keep your energy levels up, and help you feel your best.

EAT FOOD RICH IN OMEGA-3’S.

EAT FOOD RICH IN OMEGA-3’S.

Vitamin D is the sunshine vitamin—and lack of sunlight and low blood levels of vitamin D are associated with MS development. You can get vitamin D naturally from exposure to the sun, or from fortified milk and cereals, and fatty fish such as salmon. It is important, however, to be aware that wearing sunscreen may inhibit the production of vitamin D—talk to your doctor about the right strategy for you. Remember that Vitamin D is a fat soluble vitamin, so supplements should be taken within an hour of a meal containing some fat.

FREE YOURSELF OF FREE-RADICALS. ANTIOXIDANTS ARE HERE TO HELP!

FREE YOURSELF OF FREE-RADICALS. ANTIOXIDANTS ARE HERE TO HELP!

Research shows that omega-3 fatty acids are very good for MS. They play an important role in the production of myelin, and are anti-inflammatory as well. These healthy fats can be found in fatty fish (like salmon, mackerel, herring, and sardines); walnuts; flaxseed and flaxseed oil; and brussel sprouts. You could also consider omega-3 supplements in pill or liquid form. According to the National Multiple Sclerosis Society, you can safely take up to 3 grams a day.

MAKE BETA-CAROTENE A BEST FRIEND AND SHOW LUTEIN SOME LOVE.

MAKE BETA-CAROTENE A BEST FRIEND AND SHOW LUTEIN SOME LOVE.

Here's the quick story: “Free radicals” are normal by-products of bodily processes, and may cause tissue injury and turn on immune attacks in MS. Antioxidants block the action of free radicals. Vitamins A, C, and E can help your body neutralize free-radicals, that can prevent inflammation in the body that could worsen MS symptoms.

TRY SUPPLEMENTS AFTER DISCUSSING WITH YOUR DOCTOR.

TRY SUPPLEMENTS AFTER DISCUSSING WITH YOUR DOCTOR.

Eating foods rich in beta-carotene and lutein, which are rich in antioxidants, is a great way to fight free-radicals. Beta-carotene is a pigment found in vegetables like carrots, sweet potatoes, and spinach, that is converted to vitamin A in the body. And lutein, a carotenoid found in dark green leafy vegetables, like broccoli, spinach, and kale, is another potent antioxidant.

BALANCE AND MODERATION.

BALANCE AND MODERATION.

Avoid supplements that are known or purported to be immune stimulants, such as Echinacea or high doses of Vitamin C or Zinc; as MS is a disease characterized by an overactive immune system There is some data indicating that Gingko and Evening Primrose Oil may confer benefit, but speak to your doctor to see what’s right for you.

Just because a product can be purchased without a prescription, that doesn’t mean it is advised or safe for MS patients. While scientists are searching for the perfect dietary approach to MS, it’s important to remember balance and moderation. Talk to your doctor before deciding on a new dietary routine.

you may also like

Recipes We