Milly Gaines
Multiple sclerosis (MS) is an inflammatory autoimmune condition that affects the nervous system. While there is no cure for MS, certain dietary changes may help women with MS better manage their symptoms and overall health. A balanced diet that includes a variety of nutrients and limits inflammatory foods can help reduce the severity of symptoms and improve overall health. Staying hydrated, consuming adequate fiber, and including heart-healthy foods are also important components of a diet that may help women with MS.
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What You'll Learn
A balanced diet can help manage symptoms
While there is no cure for multiple sclerosis (MS), a balanced diet can help women with MS manage their symptoms and improve their overall health.
A balanced diet for women with MS should include a variety of nutrient-rich foods that provide all the nutrients the body needs to function. This includes carbohydrates for energy, proteins for growth and repair, and fats as an energy source and for absorbing other nutrients. It is also important to ensure adequate intake of vitamins and minerals, which play a role in a range of bodily functions.
In particular, essential fatty acids (EFAs), such as omega-3 and omega-6 fatty acids, are important for repairing damaged nerve cells and controlling inflammation. Women with MS may benefit from including foods rich in omega-3 fatty acids, such as fatty oily fish (salmon, mackerel, albacore tuna, sardines), or vegetarian sources like flaxseed oil. Additionally, antioxidants found in most fruits and vegetables can help reduce oxidative stress and inflammation. A higher intake of fruits and vegetables has been linked to reduced disease activity and improved mobility in people with MS.
Staying hydrated is also critical for women with MS, as it can help ease constipation and bladder problems. It is recommended to drink enough water and limit bladder irritants such as caffeine and alcohol.
Women with MS may also want to consider limiting certain foods that can contribute to inflammation and negative health effects. This includes reducing saturated fats found in animal-based foods (whole milk, high-fat cheese, fatty meats) and some plant-based foods (coconut oil, palm oil, cocoa butter). Added sugars and highly processed foods should also be minimised as they can increase the risk of developing other chronic conditions that can complicate MS.
It is important to note that dietary changes should be made in consultation with a healthcare professional, who can help create a personalised dietary plan that considers individual needs and preferences. While a balanced diet is an important part of managing MS, it should be combined with other treatments and lifestyle changes for optimal management of the condition.
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Reduce inflammation with antioxidants and omega-3 fatty acids
While there is no cure for multiple sclerosis (MS), dietary changes can help improve health and reduce inflammation. A balanced diet can make you stronger and healthier, reducing the effects of MS.
A diet rich in antioxidants and omega-3 fatty acids can help reduce inflammation. Antioxidants are molecules that can lessen oxidative stress, thereby helping to reduce inflammation and neuronal damage. Common antioxidants include vitamins A, C, and E, as well as compounds such as flavonoids and beta-carotenes. Most fruits and vegetables are a good source of antioxidants. A higher intake of fruits and vegetables has been linked to less disease activity and disability among MS patients.
Fatty acids are a class of polyunsaturated fats that cannot be synthesized in the body and must be acquired through diet. They are needed to repair damaged nerve cells and to produce certain signalling molecules that control inflammation. There are two main types of fatty acids: omega 3 and omega 6. Omega-3 fatty acids are widely understood to have cardiovascular benefits and may be beneficial for people with MS. Omega-3 fatty acids can help reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines.
Fatty fish, such as trout, salmon, tuna, mackerel, herring, and sardines, are good sources of omega-3 fatty acids. One large study showed that people with MS who took 10 grams of fish oil a day were less likely to relapse or become more disabled. Flaxseed is also one of the richest sources of omega-3 fatty acids and a good alternative to fatty fish. Walnuts are another good source of omega-3s and other healthy unsaturated fats.
It is important to note that dietary changes should be made in consultation with a healthcare professional and that there is no one-size-fits-all approach to managing MS.
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Avoid saturated fats, trans fats, and processed foods
While there is no one diet that has been scientifically proven to be effective for managing MS, dietary changes can help improve health and reduce inflammation. A balanced diet can make you stronger and healthier, reducing the effects of MS.
Saturated fats are considered unhealthy fats and have been linked to an increased risk of heart disease. They also have pro-inflammatory effects. In animal models of MS, eating a diet high in saturated fat leads to more inflammation, and higher saturated fat intake has been linked to increased relapse risk and more disability among MS patients. Saturated fats are mainly found in animal-based foods such as whole milk, high-fat cheese, pastries, cured meats, and fatty cuts of meat. Some plant-based foods such as coconut oil, palm oil, and cocoa butter are also high in saturated fat.
Trans fats, particularly artificial trans fats, are notoriously unhealthy and are strongly associated with an increased risk of heart disease. Fried foods, commercial baked goods, frozen pizza, margarine, and other shortening foods, and processed foods commonly have a high trans fat content. Artificial trans fats, also known as industrial trans fats or partially hydrogenated fats, are hazardous to your health. In a series of clinical studies, people consuming trans fats instead of other fats or higher-quality carbs experienced a significant increase in LDL (bad) cholesterol with a corresponding decrease in HDL (good) cholesterol.
Processed foods are also known to cause disease in general and are loaded with unhealthy fats, sodium, and added sugar.
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Consume vitamins and supplements
While there is no cure for multiple sclerosis (MS), consuming certain vitamins and supplements may help improve overall health and reduce inflammation. It is important to consult a healthcare professional before taking any vitamins or supplements, as they can interact with medications and pose health risks.
Vitamin D
Vitamin D is the only supplement recommended by doctors for people with MS. Research suggests that vitamin D may help repair myelin, a substance that coats and protects nerves. A 2024 study found that taking vitamin D may help with MS-related symptoms and slow the progression of the disease. However, more clinical studies are needed to validate these findings and determine the appropriate dosage.
Antioxidant Vitamins
Antioxidant vitamins like vitamins A, C, and E can help lessen cell damage caused by "free radicals," which are molecules that may contribute to illness and aging. By reducing oxidative stress, these vitamins can help reduce inflammation and neuronal damage. Most MS treatments aim to suppress the immune system, but antioxidants boost it, so there may be risks associated with taking antioxidant supplements. Antioxidants can also be obtained from fruits and vegetables.
B Vitamins
People with MS may have lower levels of certain B vitamins, such as vitamin B12 and B1 (thiamine). Vitamin B1 is critical for proper brain function. Vitamin B6 is also popular among people with MS who believe it can boost energy, but there is currently no evidence to support this.
Fish Oil
Fish oil is a supplement that may benefit people with mild to moderate MS, potentially improving their quality of life and mobility. Fatty, oily fish such as salmon and mackerel are also recommended as they are high in omega-3 fatty acids and vitamin D.
Turmeric
Turmeric is a spice that contains curcuminoids, which have neuroprotective and anti-inflammatory effects. While turmeric shows promise for alleviating MS symptoms, more research is needed to determine its true impact and proper dosage.
Other Supplements
Some other supplements that may provide benefits for people with MS include N-acetylcysteine, CoQ10, and DHA (an omega-3 fatty acid). However, it is important to exercise caution as supplements may pose health risks, especially if combined with certain medications. Ginkgo biloba, for example, can be dangerous for individuals with bleeding disorders, and St. John's wort may interact with many medications, including antidepressants.
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Exercise and drink water
While there is no specific diet or exercise routine that works for everyone with Multiple Sclerosis (MS), as the disease progresses differently in each individual, staying active and drinking enough water can help ease some symptoms.
Exercise
Exercising can help people with MS improve their balance and walking. Physiotherapy, including stretching and range-of-motion exercises, can help treat and manage muscle spasms or stiffness. Yoga and tai chi can also improve flexibility and reduce muscle stiffness and provide social and emotional support. Water-based exercises, such as swimming, can also be beneficial as the buoyancy of the water reduces the risk of falls and puts less stress on joints and muscles.
If you are sensitive to heat, there are ways to stay cool while exercising, such as finding a swimming pool with water below 29ºC, breaking up exercise sessions into smaller sections with regular breaks, drinking ice drinks, wearing a 'cooling vest', and taking a cool bath before exercising.
Drinking Water
Drinking enough water is critical for maintaining health. It can help ease constipation and avoid bladder infections. Dehydration can be more prevalent in people with chronic diseases, and fatigue is a huge challenge for those with MS. Drinking the recommended amount of water can help combat this. Doctors recommend drinking six to eight glasses of water per day, or 1.5 litres.
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Frequently asked questions
While there is no diet that can cure MS, eating a well-balanced diet with all the necessary nutrients can help women with MS feel their best and improve their overall health. It can also help reduce inflammation and slow down the disease's progression. A good diet for women with MS should include fruits, vegetables, whole grains, lean meats, and heart-healthy fats.
Women with MS should avoid foods that are known to contribute to inflammation, such as red meat, saturated fats, added sugars, and highly processed foods. They should also limit their intake of gluten and dairy, as these can sometimes make symptoms worse. In addition, it is important to stay hydrated and drink enough water to avoid bladder infections.
The only supplement recommended for people with MS is vitamin D, which can help protect against osteoporosis and curb inflammation. Fish oil supplements may also be beneficial, as they have been shown to reduce the risk of relapse and disability. However, most other supplements are understudied and could pose a threat to people with MS, so it is important to consult a doctor before taking any supplements.
