Is it possible to live well with Multiple Sclerosis? For those who have been diagnosed or live with this condition, maintaining a good quality of life is one of the main concerns.
Despite the challenges, a healthy lifestyle tailored to the needs of MS can make a big difference in overall well-being and symptom stability.
Below, we will explore practical tips on nutrition, adapted physical exercise and stress management that can help improve the quality of life of patients with Multiple Sclerosis.
What is Multiple Sclerosis and how does it affect lifestyle?
Multiple Sclerosis (MS) is an autoimmune disease that affects the central nervous system, disrupting communication between the brain and the rest of the body. This causes a variety of symptoms such as fatigue, mobility problems, difficulty concentrating and vision disturbances. These symptoms can vary in intensity and duration, making daily life difficult.
Fortunately, leading a healthy lifestyle can help reduce the impact of these symptoms, providing patients with tools to improve their quality of life.
The importance of nutrition in multiple sclerosis
1. Foods that promote brain health
Some nutrients have been shown to be particularly beneficial for brain health, which is one of the organs most affected by MS. A diet rich in omega-3 fatty acids, such as those found in fish (salmon, sardines, and mackerel), walnuts, and chia seeds, can help reduce inflammation and promote brain health. Including these foods in your weekly diet is a first step toward supporting brain function.
Tip: Try to eat oily fish at least twice a week and add a handful of nuts such as almonds or walnuts to your salads or breakfasts.
2. Importance of antioxidants
Antioxidants are substances that help protect our cells from damage caused by free radicals, and a diet rich in antioxidants may be beneficial for MS patients. Brightly colored fruits and vegetables, such as blueberries, strawberries, red peppers, and spinach, are packed with antioxidants that may help reduce oxidative stress, which in turn could help reduce symptoms.
Tip: Include at least five servings of fruits and vegetables a day to increase your antioxidant intake.
3. Adequate hydration
Fatigue is one of the most common symptoms of Multiple Sclerosis, and proper hydration can be a key factor in combating it. Staying well hydrated helps improve circulation and blood flow, which helps transport nutrients to the brain.
Tip: Try to drink at least eight glasses of water a day and limit caffeine, which can dehydrate the body.
Adapted physical exercise for patients with Multiple Sclerosis
1. Low-impact exercises for mobility and strength
Staying active is essential for anyone, and especially for MS patients, as exercise can help maintain mobility and strengthen muscles. Low-impact exercises, such as yoga, swimming and pilates, are recommended options to work on flexibility and balance without putting excessive pressure on the joints.
Tip: If you’ve never exercised before or haven’t exercised for a while, start with short sessions of 10-15 minutes and gradually increase as you feel comfortable.
2. Resistance training to prevent muscle loss
Multiple Sclerosis can cause muscle loss, especially in advanced stages. Resistance exercises, such as lifting light weights or using elastic bands, can be very helpful in maintaining muscle strength. These exercises can be done at home or at the gym, always under the supervision of a professional or physical therapist.
Tip: Dedicate two days a week to resistance exercises, starting with very light weights to avoid injuries.
3. Balance and coordination exercises
Some MS patients experience problems with coordination and balance. Practicing exercises specific to these areas, such as standing on one leg or walking in a straight line, can improve stability and help reduce the risk of falls.
Tip: Perform these exercises in a safe area, near a wall or chair, in case you need support.
Strategies to manage stress
1. Breathing and relaxation techniques
Multiple Sclerosis can be a stressful condition, and episodes of stress can trigger or worsen symptoms. Breathing techniques, such as deep breathing, and guided meditation help reduce levels of the stress hormone cortisol, improving mood and promoting relaxation.
Tip: Spend 5-10 minutes a day practicing deep breathing. This can be done at any time of the day, especially before bed to help you sleep better.
2. The importance of a sleep routine
Adequate rest is crucial for anyone, but in the case of Multiple Sclerosis, it is essential to reduce fatigue and improve mood. Maintaining a regular sleep routine helps regulate the biological clock, improving the quality of sleep and, consequently, the quality of life.
Tip: Try to go to bed and get up at the same time every day and avoid using electronic devices before bed, as blue light can affect sleep quality.
3. Social support and support groups
Multiple Sclerosis can be a difficult experience, and emotional support is essential to coping. Joining support groups or participating in social activities not only helps reduce isolation, but also provides the opportunity to learn from other people’s experiences.
Tip: Look for local or online MS support groups where you can share your experiences and receive support.
A healthy lifestyle as a tool to live better with Multiple Sclerosis
Adopting a healthy lifestyle is one of the best ways to manage MS and improve quality of life. A combination of a balanced diet, appropriate physical exercise and stress management techniques can help reduce symptoms and provide greater well-being. Although there is no cure for MS, each positive lifestyle choice contributes to the path to a full and healthy life.
Would you like to know more about how to improve your quality of life with Multiple Sclerosis? At Rehabot, our rehabilitation clinic in Malaga , we are committed to helping you live better.
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