7 self-care tips if you have Multiple Sclerosis

So, fate has dealt you a cruel hand. Where do you go from here?

Multiple Sclerosis(MS), a neurological disorder that affects the central nervous system, can be extremely challenging to live with. It is a chronic autoimmune disease in which the myelin sheath(which protects the nerve fibres in the Central Nervous System) is attacked, causing heavy nerve damage.

MS can be a frustrating and unpredictable condition, affecting everyone differently. It is mainly categorised by symptoms like fatigue, vision problems, numbness, loss of balance and cognitive challenges.

A study published in 2021 found that self-care practices heavily influence the quality of life of people with Multiple Sclerosis. By creating a supportive lifestyle for people living with Multiple sclerosis, we can help them navigate the complexities of this chronic illness.

A balanced diet is essential for everyone's optimal health. But a healthy diet is crucial for people with MS. Some studies suggest that making specific dietary changes could even help reverse MS symptoms.

Embracing a balanced and nutritious diet that is high in fibre, lean proteins, fresh fruits and vegetables, and low in saturated fats can help manage MS symptoms. Low levels of Vitamin D have been linked to a risk of progression of the disease, so make sure that your Vitamin D intake is adequate.

Avoid processed foods, such as those high in sugar, gluten, or dairy. Try to have home-cooked meals and choose whole grains over refined grains. A healthy diet can help you feel better and more energetic and help you avoid high blood pressure, cholesterol, and insulin resistance(which can lead to a host of new health problems).

A lot of people living with MS have impaired functionality. So, how do you live with limited mobility?

For starters, you do not resign to your fate and give up. Light exercise and physical activity is necessary and there is no replacement for it. Walking, cycling, swimming, yoga or physical therapy - movement is key.

Exercise helps you manage your symptoms, improve balance and coordination and maintain muscle strength. It also impacts your mental health, for the better.

Cognitive challenges like memory issues or difficulties concentrating are commonplace with MS. You can, however, do some brain-training activities that can help preserve your cognitive function. Let’s take a look at your options:

• Mentally stimulating activities — Mentally stimulating activities like puzzles, crosswords or word games can help improve your attention span, memory and problem-solving skills.

• Learning new skills —This could be anything, such as learning a new musical instrument or a foreign language. But when you challenge your brain to learn new activities, it promotes cognitive resilience.

• Social interaction —Making social connections and engaging in meaningful conversations can stimulate the brain and enhance emotional well-being.

Sleep issues, be it not getting quality sleep or having difficulty falling or staying asleep, are common with people with MS. Frequent nighttime urination, sudden muscle tightening, leg spasms, and insomnia are all part of the package deal with MS that disrupts sleep.

Not getting enough sleep is a health hazard for pretty much everyone. But especially for people living with MS, as it can add to the fatigue and cognitive challenges associated with MS.

Practising good sleep hygiene can help. This can include:

• Limiting stressful activities, like answering emails, before bedtime

• Going to sleep and waking up at the same time every day

• Resisting the mid-afternoon nap

• Avoiding screen time before bed

If you’re still smoking, it is time to find a way to quit the habit for good. Not only is smoking a risk factor for a score of diseases, but it is also a major factor in developing MS. Smoking with MS can exacerbate your symptoms and may even lead to a severe disease progression.

There are studies that show how long and how frequently you smoke play a role, and so even reducing smoking can improve your MS risk.

Staying connected and having a semblance of emotional support could be pivotal for your emotional well-being. However, with MS, it may not be that easy to go out and socialise.

A lot of symptoms of MS, like difficulty with coordination and balance, muscle weakness, tremors, and bladder incontinence, can make you self-conscious. It can make you hesitate about reaching out or going out socially. A lot of people tend to isolate themselves.

But social connections boost cognitive function and can help ward off the doom of depression. Go out, connect with your friends and family, talk about it.

You are more than your diagnosis. It is easy to lose yourself when struggling with a chronic autoimmune disease like MS. It not only impacts your physical health but also your emotional well-being.

Sometimes, your symptoms may be at their worst, and it is especially during this time that you may need to turn to the things that bring you joy. What makes you feel good?

Do you enjoy curling up with a book? Are there people with whom you spend time who fill you with joy? Do you love creating art, being out in nature or maybe watching a crime series?

Whatever it is that helps you feel like life is worth living - carve out time for that. Immerse yourself in it. Because sometimes even more than medicine, it is joy that we need the most.

MS is definitely a difficult disease to live with, but you do not have to be consumed by it. Chronic illness can be exhausting, and sometimes all you need to cope is some quality sleep. Or maybe a long overdue heart-to-heart chat with a friend.

Listen to your body - Take frequent breaks, prioritise rest and don’t overexert yourself. And don’t be afraid to make your environment work for you—whether it’s adjusting your space, routine, or lifestyle to better suit your needs. So, your life becomes easier.

Q. What triggers MS to avoid?

A. Stress, Vitamin D deficiency, smoking and infections may worsen your symptoms or trigger relapses. Identifying and avoiding these triggers can help you manage MS symptoms better.

Q. What is the best lifestyle for MS?

A. The best lifestyle for MS is one that supports your overall health and helps you stay as active and balanced as possible. That means eating a nutritious, well-rounded diet, getting regular exercise, prioritising good sleep, and finding healthy ways to cope with stress. These habits won’t cure MS, but they can make a big difference in how you feel day to day.

Q. How do you stop MS from progressing?

A. There is no cure for MS, but medications, a healthy lifestyle, and some alternative therapies can help slow its progression and manage symptoms.

Q. Does coffee help MS?

A. There is not enough research on the effects of coffee on MS. Caffeine may help with fatigue, but too much can cause anxiety or disrupt sleep. Like most things, moderation is key.

Q. What can I do to help myself with MS?

A. Prioritise self-care—manage your symptoms, take care of your mental health, and build a supportive routine with healthy food, regular movement, and stress relief. It can make a big difference in your daily life.