Living with Multiple Sclerosis (MS) often means navigating a wide range of symptoms, from fatigue to mobility issues. While there's no cure for MS, making good dietary choices can play a role in managing symptoms and improving overall well-being. Let’s explore how different diets and nutritional choices can impact MS symptoms and what you can incorporate into your daily routine.
The Role of Diet in MS
Research on the impact of diet on MS is still evolving, but many people with MS have found that certain foods and eating patterns can help manage symptoms. The goal is to reduce inflammation, support overall health, and boost energy levels. A well-balanced diet can also help manage weight, which is important for reducing stress on muscles and joints.
Diets Commonly Discussed for MS
1. The Swank Diet
Developed by Dr. Roy Swank in the 1940s, the Swank Diet is one of the most well-known diets specifically tailored for MS. It focuses on reducing saturated fat intake to less than 15 grams per day and increasing the consumption of fish and plant-based oils. The diet encourages eating whole grains, fruits, and vegetables while avoiding red meat, dairy products, and processed foods. Some people with MS have reported a reduction in symptoms by following this low-fat diet.
2. The Wahls Protocol
Created by Dr. Terry Wahls, who has MS herself, the Wahls Protocol is a modified Paleolithic diet that emphasizes nutrient-rich foods. It includes plenty of leafy greens, colorful fruits and vegetables, high-quality protein, and healthy fats. The diet is designed to support cellular function by providing essential vitamins and minerals. Many individuals with MS who follow this protocol have reported improvements in fatigue and overall function.
3. Mediterranean Diet
The Mediterranean diet is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil and nuts. It's known for its anti-inflammatory properties, which can be beneficial for managing MS symptoms. This diet also encourages the consumption of fish and seafood, which are good sources of omega-3 fatty acids. Omega-3s have been shown to have a potential role in reducing inflammation and supporting brain health.
4. Gluten-Free Diet
Some individuals with MS report that a gluten-free diet helps reduce symptoms, particularly if they have a sensitivity or intolerance to gluten. While there's no direct evidence linking gluten to MS symptom management, some people find relief from fatigue and digestive issues by eliminating gluten-containing foods like wheat, barley, and rye.
5. Ketogenic Diet (Keto)
The ketogenic diet is high in fats and low in carbohydrates, which puts the body into a state of ketosis. This diet has shown potential benefits for neurological conditions, though research specific to MS is limited. Some people with MS report improvements in energy levels and cognitive function on a ketogenic diet, but it's essential to approach this diet with caution and under medical supervision due to its restrictive nature.
Nutritional Choices for Managing MS Symptoms
1. Increase Omega-3 Fatty Acids
Omega-3 fatty acids, found in fish like salmon and mackerel, flaxseeds, and walnuts, have anti-inflammatory properties that may help reduce MS symptoms. Incorporating these into your diet can support brain health and may potentially ease inflammation.
2. Focus on Antioxidant-Rich Foods
Oxidative stress is believed to play a role in MS. Eating foods rich in antioxidants, such as berries, dark leafy greens, and nuts, can help combat oxidative stress and support overall health.
3. Stay Hydrated
Proper hydration is crucial for everyone, but it's especially important for those with MS. Dehydration can worsen symptoms like fatigue and urinary issues. Aim to drink plenty of water throughout the day and limit caffeinated beverages, which can act as diuretics.
4. Limit Processed Foods and Sugars
Processed foods and refined sugars can contribute to inflammation and exacerbate symptoms. Focus on whole, unprocessed foods to provide your body with the nutrients it needs to function optimally.
5. Consider Vitamin D Supplementation
Low levels of vitamin D have been linked to MS progression. While you can get some vitamin D from sun exposure and foods like fatty fish and fortified products, supplementation may be necessary for some people. Talk to your healthcare provider about checking your vitamin D levels and whether supplementation is appropriate for you.
6. Monitor Dairy and Gluten Intake
Some individuals with MS find that reducing or eliminating dairy and gluten helps alleviate symptoms. This isn't the case for everyone, but if you notice a sensitivity, consider trying an elimination diet to see if your symptoms improve.
Working with a Healthcare Provider
Before making any significant changes to your diet, it's essential to talk with your healthcare provider or a registered dietitian, especially one familiar with MS. They can help you develop a balanced eating plan that meets your nutritional needs and supports your overall health.
The Bottom Line (and my thoughts)
While there's no one-size-fits-all diet for MS, exploring different dietary approaches and making informed nutritional choices can help manage symptoms and enhance quality of life. A diet rich in anti-inflammatory foods, omega-3s, and essential nutrients, combined with avoiding potential triggers, can support your body in dealing with the challenges of MS. Remember, every person with MS is different, so it’s important to find what works best for you.
Story Time
In 2019 when I was diagnosed with MS it was easy for me to be steered to whatever diet or nutritional tip that was popular. Quite frankly, I didn't know any better. I was newly diagnosed and wanted answers so I gravitated toward whoever sounded the smartest. The internet is great but it is also full of people that spread false information with no scientific backing.
Here's my tip to you: It doesn't matter why you are dieting or what you want to accomplish, if you are looking at starting one of these diets, do your research. And when I say research I don't mean reading a blog written by some guy (me) talking about things. I mean look at research papers, medical journals and peer reviewed articles. That's where you will get solid information.
In the beginning I once read a post by some person claiming that eating only lettuce cured their MS. (There is no cure) Be careful of what you find online.
Here's something else I've learned. You don't need to go all out on a restrictive diet. What has worked for me (and this is solely my experience, I'm not trying to sway you into something) was changing my relationship with food. I still eat whatever I want, I've just become more mindful about why I'm eating and how much I'm eating. Telling you you can't eat something, ever, is a really good way to fail at a diet.
Noom was what worked for me, if you're interested. It's not for everyone but it helped me lose about 40 pounds.
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