Certain healthy lifestyle habits have been found to have a direct impact on the evolution of multiple sclerosis (MS). Therefore, the main objective of people with MS should be to start taking care of themselves. The nurse from the Multiple Sclerosis Foundation Zabay Tape gives you 10 tips that will help you achieve this.

Multiple sclerosis (MS) is a degenerative disease affecting the central nervous system (CNS). In recent years there has been a sudden increase in its incidence. The studies published to date, related to the appearance and evolution of the disease, show that there are potentially modifiable environmental and lifestyle factors that have a direct impact on MS, defining Epstein virus infection as more relevant. Barr, smoking, nutrition and vitamin D levels. A study published by Matveeva et al. in January 2018 also discussed the appearance of new risk factors such as shift work and alteration in the sleep pattern.

On the other hand, different studies suggest that there are health conditions that appear more frequently in people diagnosed with MS. And that the clinical status of people with MS also depends on their existence. This is the case, for example, of vascular disease, which is associated with an increased risk of disability progression. Most cardiovascular diseases can be prevented by acting on the risk factors that cause them, such as tobacco use, an inadequate diet, physical inactivity or alcohol consumption.

All of these risk factors are potentially modifiable through activities to improve health. For this reason, starting to take care of yourself, including healthy habits and styles in your routine, should be the main objective of the person affected by MS.

These 10 tips will help you achieve this:

1. Follow a healthy and balanced diet

The diet plays an important role in the development and evolution of the disease. Eating habits are being debated in recent years for their potential contribution to the inflammatory process. A healthy, variable and balanced diet provides the body with enough nutrients for its proper functioning.

Eat plenty of vegetables, fresh vegetables, seasonal fruit, and legumes along with fresh fish. Avoid as much as possible consuming products that contain saturated fats and sugars, such as industrial pastries, pre-cooked meals or packaged juices.

In the last published studies, it has been seen that certain bacterial colonies of the intestinal flora can have effects on immunity. Certain foods such as miso, Kombucha tea, microalgae, yogurt, and dark chocolate could contribute to the good state of the intestinal flora.

2. Control your weight

Although the mechanism is not clear, different studies suggest a causal effect of the increase in body mass index in MS and speak of a possible inflammatory role of this. Furthermore, obesity is a cardiovascular risk factor. The World Health Organization recommends balancing our body weight to decrease the risk of suffering health problems such as diabetes, hypertension and other cardiovascular diseases.

A reduction in body weight is also associated with improvements in fatigue, a very common symptom in MS.

3. Decrease salt intake

Some researchers associate the consumption of salt in the diet with an increase in the activity of the disease. It is also associated with numerous health problems such as hypertension, cardiac disorders, fluid retention …

You can choose to add herbs or spices to flavor your meals (pepper, garlic powder, cumin, saffron …) or dietary salt with low sodium content. Remember that sausages, pre-cooked products, and snacks are usually high in salt.

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4. Get enough sleep

Sleep intervenes in the restoration of the central nervous system and allows us to restore physical and psychological functions. If we do not rest well we will experience an increase in fatigue. Drowsiness during the day, decreased physical and mental performance.

If you have trouble sleeping, avoid consuming stimulating drinks or food, do relaxing activities before going to sleep, and take some food that makes you sleep easier.

5. Try to decrease stress

In animal model studies and clinical observations with humans. Stress hormones have been shown to modify the functioning of the immune system. To avoid this, you should integrate into the daily routine activities that can help you relax: breathing exercises, meditation, mandala painting or listening to music.

6. Get regular physical activity

Almost any type of regular physical activity positively impacts the evolution of the disease, disability and some symptoms such as fatigue. Also, physical activity is essential to prevent overweight and cardiovascular disease.

Practice mild-moderate intensity physical exercise, such as walking for 30 to 60 minutes, at least three days a week.

7. Avoid tobacco use

There are numerous studies showing that smoking increases the risk of MS and affects the progression of the disease. People with smoking MS accumulate greater disability in a shorter period of time than non-smokers. And quitting smoking has a beneficial effect on the disease. Furthermore, it has been shown that disease-modifying treatments in people are less effective in people who smoke.

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