Multiple Sclerosis and Diet
Diet may help in several ways, to prevent or control its progression, help manage its symptoms and reducing flare-ups.
An MS-friendly diet should be:
• High in antioxidants to fight inflammation
• High In fibre to aid bowel movements
• Adequate in calcium and vitamin D to fight osteoporosis
• Pack plenty of vitamins and minerals to fight fatigue and promote wellness.
Here is a list of food to include in your MS diet:
• Fruits and vegetables – all fresh fruits and vegetables
• Grains – all grains such as oats, rice and quinoa
• Nuts and seeds – all nuts and seeds
• Fish – all fish especially fresh fish and fatty oily fish such as salmon and mackerel. Omega 3 and vitamin D.
• Meats – all fresh meats such as beef, chicken, lamb. Beef liver it is high in vitamin D and biotin.
• Eggs – good source of biotin, vitamin D and other important nutrients.
• Dairy products – milk , cheese, yogurt and butter.
• Fats – healthy fats such as olive ,flaxseed, coconut and avocado oils
• Probiotic-rich foods – such as yogurt, kefir, sauerkraut and kimchi
• Beverages – water , herbal teas
• Herbs and spices – all fresh herbs and spices.
• Plant-base foods and grains – high in fibre, vitamins, minerals and fluid.
Here is a list of food to avoid if you have MS:
• Processed meat – sausages, bacon, canned meats and meats that is salted, smoked or cured.
• Refined carbs – white bread, pasta, biscuits and flour tortillas
• Fried foods – such as French fries, fried chicken, mozzarella sticks and doughnuts
• Highly processed foods – fast food, potato chips and convenience and frozen meals
• Trans fats – such as margarine, shortening and partially hydrogenated vegetable oils.
• Sugar-sweetened beverages – as energy and sport drinks, soda and sweet tea
• Alcohol – limit consumption of all alcoholic beverages as much possible
Here is some food tips to help manage MS symptoms
• Make sure you eat enough food – eating to few calories can cause fatigue.
• Prepare your meals in advance – if you have, batch-making meals can help you save energy later. If you’re often fatigue, this can be especially helpful.
• Rearrange your kitchen – place food, utensils and other equipment in areas close by and easy for you to clean up. It will safe you energy.
• Try “ready-to-use” items – Buying pre-cut fruit and veggies can help you to shave minutes off cooking time and make cooking simpler.
• Mike thicker drinks – If you have difficulty swallowing, preparing thicker beverages like a nutrient-rich smoothie may be easier to manage
• Soft foods may help – if chewing too much s making you fatigued try choosing softer foods like baked fish, bananas, avocado and cooked veggies.
• Limit crumbly food – if you have difficulty swallowing or find or found yourself chocking on food considering limited food that crumble, such as toast and cracker
What to eat to fight Fatigue
• Refresh with water – Dehydration contributes to fatigue.
• Pump up the protein – Protein is a macronutrient that provides the body with fuel
• Munch on Nutrient-packed snacks – Snacks can help boost and sustain energy.
• Boost your Omega-3 intake –
• Begin your day with a good breakfast – A good breakfast can help to improve concentration, strength and endurance.
• Bone up on calcium and vitamin D
• Consider taking Multivitamins – Vitamin B is known as a energy booster. Vitamin D offers improvement of symptoms and quality of life. But if to high it can affect your calcium levels.
What to eat to fight Muscle Cramps
• Melons
• Sweet Potatoes
• Water
• Calcium-rich food
• Banana
• Salt and Sodium-Rich food
• Dark chocolate
What to eat to fight tingling and numbness
• Green and leafy vegetables. Broccoli, spinach and asparagus all contain vitamin B an important for nerve regenerations and nerve function.
• Fruits eat at least 1 a day
• Zucchini
• Sweet potatoes
• Quinoa
• Avocado
• The following supplements can improve neuropath B vitamins also known as thiamine helps reduce pain and inflammation and B-6 the covering on nerve endings.
What to eat to fight bladder and bowl dysfunction
• Garlic – Garlic is a natural antibiotic that has hundreds of different health benefits.
• Bananas – high in potassium and fibre help regular bowel movements and flush your urinary tract.
• Pears – it is good for your bladder, lower your sugar and good for a sweet tooth, help with bowel movements and is high in antioxidants
• Berries – high in antioxidants, cranberries is commonly used for bladder health and Strawberries, Raspberries and Blueberries have high levels of vitamin C which can help your bladder to stave off bad bacteria. Berries have high water content so it help to flush out your urinary tract system throughout the day to avoid UTI
• Nuts – Protein with healthy fats
• Cruciferous Vegetables – have plenty folate and fibre.
• Potatoes – The best types for your bladder are russet potatoes and sweet potatoes.
• Lean Protein – Good lean Protein that is good for bladder heath include low fat chicken, turkey and fish.
• Eggs
• Whole Grain
• Different types of tea
• Certain Fruit Juices
• Lemon Enhanced Water
What to eat for movement difficulties and spasticity
• Increase protein intake – meat, fish, eggs, dairy, beans and nuts
What to eat for impaired vision
• Lutein – may help reduce inflammation in your eyes, fight off free radicals, reduce oxidative stress, and boost the sharpness of your vision
• Zeaxanthin – protect against chronic eye diseases and cardiovascular diseases.
• Broccoli, Brussel sprouts, collard green, kale, romaine lettuce, spinach and squash
• Eggs
• Nectarines, oranges, papayas
• Omega-3 fatty acids is Halibut, salmon, sardines and Tuna
• Flaxseed and walnuts.
What food can I eat to boost my brain ,my memory
• Fatty fish – Top of the list is fatty fish like salmon, trout, albacore tuna, herring and sardines that is rich In omega-3 fatty acids. About 60% of your brain is made of fat and half off that fat is comprised of omega-3 fatty acids. Your brain. Your brain uses omega-3s to build brain and nerve cells. Omega-3 also have additional benefits for your brain like may slow down age-related mental decline as well as depression. It also suggests that people who eat fish regularly tend to have more Gray matter in their brains. Gray matter contains most of the nerve cells that control decision making, memory and emotion.
• Coffee
• Blueberry
• Turmeric – Curcumin, the active ingredient in turmeric, has shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there. It is a antioxidant and anti-inflammatory compound that benefit the brain with the memory, ease depression, help new brain cells grows
• Broccoli
• Pumpkin seeds – contains powerful antioxidants that protects the body and brain from free-radical damage. Pumpkin seeds have the following nutrients; magnesium, iron, zinc and copper. Iron deficiency is often characterized by brain fog and impaired brain function.
• Dark chocolates
• Nuts
• Oranges
• Eggs
• Green tea – L- Theatine also increases the frequency of alpha waves in the brain, which helps you to relax without making you feel tired. Its caffeine content boots alertness, its antioxidants protects the brain and L-theanine help to relax.
What can I eat if I have inflammation and why?
The anti-inflammatory diet aim to rid the body of the toxins and chemicals in most and give the body the building blocks it need to heal. Reducing inflammation help prevent and ease the disease and autoimmune disorders. Inflammation plays a role in many chronical health problems. The anti- inflammatory diet is full natural, whole foods that are good for overall health. Here are some foods you can eat to help with inflammation
• Eat fruits and vegetables – The most important component of anti-inflammatory
• Cut back on Dairy – Reduce the amount of whole fat dairy
• Add more whole Grains – The whole grains food has a lot off fibre, healthy digestion and reduce inflammation.
• Swap red meat for seafood – Seafood is an essential to an anti-inflammation diet.
• Use Herbs and spices – Garlic is one of the best anti-inflammatory foods around, turmeric, cayenne, rosemary and ginger.
• Avoid gluten
• Eat nuts and beans
Why do we need to eat antioxidants and what food do we get it from?
A diet high in antioxidants may reduce the risk of many diseases (including heart disease and certain cancers). Antioxidants scavenge free radicals from the body cells and prevent or reduce the damage caused by oxidation. The protective effect of antioxidants continues to be studied around the world.
• Cranberries
• Red grapes
• Peaches
• Raspberries
• Strawberries
• Red currants
• Figs
• Cherries
• Pears
• Guava
• Oranges
• Apricots
• Mango
• Cantaloupe
• Watermelon
• Papaya
• Tomatoes
• Dried fruit
• Broccoli
• Beetroot
• Carrots
• Potatoes
• Most of your veggies