10 healthy habits and lifestyles to keep in mind if you have multiple sclerosis

 Multiple Sclerosis Observatory,,

Guidelines for taking care of yourself.

10 healthy habits and lifestyles to keep in mind if you have multiple sclerosis.

 

The main goal of people with MS ( multiple sclerosis) should be to start taking care of themselves. The Zabay Multiple Sclerosis Foundation nurse offers you 10 tips to help you achieve this.

10 healthy habits and lifestyles to keep in mind if you have multiple sclerosis   

Multiple Sclerosis is a disease  that can affect the nourvse system.

 Studies published so far related to the onset and evolution of the disease show that there are potentially modifiable environmental and lifestyle factors that have a direct impact on MS, defining infection as the most relevant. Epstein-Barr virus, smoking, nutrition and vitamin D levels. A study published in January 2018 by Matveeva et al. it also discusses the emergence of new risk factors such as shift work and sleep pattern alterations.

On the other hand, different studies suggest that there are health conditions that occur more frequently in people diagnosed with MS.  Most cardiovascular diseases can be prevented by taking action on the risk factors that cause them, such as smoking, an inadequate diet, physical inactivity or alcohol consumption.

 That is why starting to take care of yourself, introducing healthy habits and styles into the routine, should be the main goal of the person with MS.

These 10 tips will help you achieve this:

1. Follow a healthy, balanced diet.

10 healthy habits and lifestyles to keep in mind if you have multiple sclerosis   

Diet plays an important role in the development and evolution of the disease. Eating habits have been the subject of debate in recent years for their potential contribution to the inflammatory process. 

Eat plenty of vegetables, fresh vegetables, seasonal fruits and legumes along with fresh fish. Avoid consuming as much as possible products that contain saturated fats and sugars, such as industrial pastries, precooked foods or packaged juices.

Recent published studies have shown that certain bacterial colonies in the intestinal flora can have effects on immunity. Certain foods like miso, Kombucha tea, microalgae, yogurt and dark chocolate could contribute to the good state of your gut flora.

2. Control the weight:

10 healthy habits and lifestyles to keep in mind if you have multiple sclerosis   

Although the mechanism is unclear, different studies suggest a causal effect of the increase in body mass index on MS and speak of a possible inflammatory role of MS. In addition, obesity is a cardiovascular risk factor. The World Health Organization recommends balancing our body weight in order to decrease the risk of suffering from health problems such as diabetes, hypertension and other cardiovascular diseases.

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

3. Decreases salt intake:

10 healthy habits and lifestyles to keep in mind if you have multiple sclerosis   

There are researchers who associate the consumption of salt in the diet with an increase in the activity of the disease. Salt is also associated with many health problems such as hypertension, heart disorders, fluid retention ...

To season the meals you can choose to add herbs or spices (pepper, garlic powder, cumin, saffron ...) or dietary salt with low sodium content. Remember that sausages, pre-cooked products, snacks ... usually have a high salt content.

4. Get enough sleep:

10 healthy habits and lifestyles to keep in mind if you have multiple sclerosis   

Sleep is necessary for  us to restore physical and psychological functions.

If you have trouble sleeping, avoid drinking or stimulating foods, do relaxing activities before bed and eat some food to help you sleep.

5. Try to reduce stress:

10 healthy habits and lifestyles to keep in mind if you have multiple sclerosis   

In studies with animal models and in clinical observations with humans, stress hormones have been shown to alter the functioning of the immune system. To avoid this, you need to include in your daily routine activities that can help you relax: breathing exercises, meditation, painting mandalas or listening to music.

6. Perform physical activity regularly:

10 healthy habits and lifestyles to keep in mind if you have multiple sclerosis   

Almost any type of regular physical activity has a positive impact on the evolution of the disease, disability and some symptoms such as fatigue. 

Practice light-to-moderate exercise, such as walking for 30 to 60 minutes, at least three times a week.

7. Avoid smoking:

10 healthy habits and lifestyles to keep in mind if you have multiple sclerosis   

There are numerous studies that show that smoking increases the risk of multiple sclerosis and affects the progression of the disease. People with smoking MS accumulate more disability in a shorter period of time compared to non-smokers and quitting smoking has a beneficial effect on the disease. It is also shown that disease-modifying treatments are less effective in people who smoke.

8. Expose yourself to the sun daily:

A study published in February 2018 describes that sun exposure protects against relapses of MS. Although more research is needed, there are many who agree that sunlight can influence the immune system. In addition the sun's rays help the circadian rhythm.

10 healthy habits and lifestyles to keep in mind if you have multiple sclerosis   

If you exercise outdoors during the hours of sun exposure, in addition to improving your fitness, you will experience improvements in sleep quality as the sun raises melatonin levels.

9. Exercise your mind:

10 healthy habits and lifestyles to keep in mind if you have multiple sclerosis   

Working on mental skills can prevent cognitive impairment in the evolution of MS.

Read, do crossword puzzles or do calculation exercises. In short, keep your brain in shape.

10. Try to be in a good mood:

10 healthy habits and lifestyles to keep in mind if you have multiple sclerosis   

Humor is a good tool for managing stress, improving psychological well-being and overall health.

Exercising, proper nutrition, restful rest, reducing stress and spending time with your friends are the key points to achieve this.

Reviewed by: Zabay Nurse Tape. Neurorehabilitation Center of the Multiple Sclerosis Foundation "Mas Sabater". Reus