7 Ways to Fight MS Fatigue With Your Fork

Fatigue caused by multiple sclerosis (MS) is one of the most common symptoms of the disease and can have serious consequences on your work and family life. MS fatigue has unique effects on people with the disease, according to the National MS Society: It happens every day and often appears suddenly. It can affect you at the start of your day, even if you slept well the night before, and it often gets worse as the day goes on. Heat and humidity can intensify fatigue. It is often more serious than normal fatigue and can affect your ability to function throughout the day. Fatigue is an effect of demyelination, or damage that occurs to the outer covering of your nerves when you have MS, explains Mona Bostick, RDN, nutritionist, certified MS specialist and founder of the blog and private practice MSBites, based in Greensboro, North Carolina. Bostick has suffered from relapsing-remitting MS since 2008. “Demyelination makes the body work harder throughout the nervous system, producing fatigue,” she explains. “I tell people to think of their body as an engine that MS has made less energy efficient or less efficient,” says Bostick. “People without MS start with a full tank of energy each day. People with MS start with just a gallon or two, and we run out of energy faster because MS has made our motor less energy efficient.” And when it comes to making the most of the energy you have, “putting high-quality fuel in your tank” is essential, adds Bostick. Although no diet has been proven to affect the course of MS, eating the right foods will give you the best chance of managing exhaustion. Find out why dietitians recommend fresh fruit, salmon and other nutrient-dense foods to combat MS fatigue. Refresh with Water Dehydration contributes to fatigue, so water is an important tool. “People with MS often have a neurogenic bladder, which affects their ability to properly control their bladder emptying. As a result, they may fail to drink enough water, which can lead to dehydration,” says Nina Eng, RDN, chief clinical dietitian at Northwell Health Plainview Hospital in Plainview, New York. According to the Food and Nutrition Council of the National Academy of Sciences, men should drink about 3.7 liters of water total per day, and women should drink about 2.7 liters (total water can include drinking water, beverages containing water, and beverages containing water). foods).e60dc2a1-f33c-4a05-9b50-8e3e8e597629fbd7adb3-f0b4-4bd3-a58e-d50b4a96350f And if you exercise vigorously or it’s hot, you may need more than that. Refresh yourself with water Increase protein “Protein is a macronutrient that provides fuel for the body,” says Eng. It is known to play multiple roles in the body, including helping to repair cells and build new ones. Protein consumption has been linked to better sleep quality, research shows. A study of more than 100 adults found that sleep duration was positively associated with protein intake, particularly from plant sources. proteins. Increase your protein intake with nutrient-dense snacks If you’re suffering from a mid-afternoon meltdown, it can be tempting to reach for caffeine or a sugary fix. Instead, opt for snacks containing protein, fiber and complex carbohydrates which will take longer to digest and therefore prolong your energy, helping to maintain it throughout the day. crackers or breadsticks with low-fat cheese; fresh fruit with plain, low-fat or fat-free yogurt; low-fat granola, a glass of low-fat or skim milk, and frozen blueberries,” says Elizabeth Somer, RD, nutritionist and author of several nutrition books, including Eat Your Way to Happiness. She recommends avoiding snacks high in sugar, which cause an energy spike and then a quick crash, making fatigue worse. Eat nutrient-dense snacks Increase your omega-3 intake Omega-3 fatty acids, found in high amounts in oily fish like salmon, can reduce inflammation in the body and reduce the risk of stroke and heart disease. Some studies suggest that omega-3 fatty acids have anti-inflammatory and neurological effects on people with MS. .e60dc2a1-f33c-4a05-9b50-8e3e8e597629467e0efb-15f4-460a-b19e-670de94e9b40e60dc2a1-f33c-4a05-9b50-8e3e8e59762 Although more research is needed, foods containing Omega-3s are considered part of a healthy diet, and preventing heart disease is a worthy goal for everyone. “Fish, including wild salmon, mackerel, anchovies, and tuna; ground flaxseed; flaxseed oil; leafy green vegetables; and nuts are all good sources of omega-3 fatty acids,” says Eng. Increase your omega-3 intake Start your day with a good breakfast A good breakfast can help improve concentration, strength and endurance, but what is “good”? Eng advises: “Look for foods that contain at least 3 grams of fiber per serving. » These may include oatmeal, whole-grain breads or pancakes, high-fiber breakfast cereals, and grains like brown rice or quinoa. Add fruits or vegetables for added nutrients and fiber. Include protein – from foods such as eggs, low-fat dairy, soy milk, seeds, nuts and nut butters – as well as a small amount of healthy fats in your meal to keep you feeling fuller for longer. Start your day with a good breakfast. Stock up on calcium and vitamin D. According to the National Multiple Sclerosis Society, research increasingly shows that low levels of vitamin D in the blood may be a risk factor for developing MS, although more research is needed to know whether vitamin D impacts disease activity in people with MS. condition.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b9db8cd6-153d-4862-bd4a-14a1284d7fa4 But experts know that getting enough vitamin D and calcium is essential for bone health in people who already have MS. “It’s a good idea to incorporate foods rich in vitamin D and calcium into your diet, especially if you’ve been taking steroids for a long time,” says Eng, because one of the side effects of steroids is poor bone health. Low levels of weight-bearing activity, such as walking, can also lead to weak bones and a higher risk of fracture. Steroids are often prescribed only as a short-term first-line treatment for MS exacerbations – usually intravenously, for three to five days, and sometimes followed by a tapering oral dose for one to three weeks. Steroid treatment may cause bone loss if used for prolonged periods.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d4deaead-f04d-406c-b33f-e4ed2462e9da Good dietary sources of vitamin D include fortified milk and orange juice, liver oil of cod and fatty fish. Small amounts of vitamin D occur naturally in egg yolks and cheese. To get calcium, Eng suggests eating cheese, yogurt, milk, boneless sardines, dark leafy greens, fortified cereals and soy. And for any calcium-containing foods you choose, Bostick recommends sticking to low-fat options. Take calcium and vitamin D Consider taking a multivitamin “I recommend taking a moderate-dose, broad-spectrum multivitamin every day,” says Somer, noting that most Americans don’t meet recommendations for a balanced diet. And although B vitamin supplements are sometimes touted as energy boosters, she says a multivitamin contains enough B vitamins to do the trick for most people. Vitamin D supplements may also offer some benefits to people with MS, including improved symptoms and quality of life. According to the Mayo Clinic, taking vitamin D is probably safe for people with MS, but doses that are too high could affect your calcium levels. whether you should take them and how much to take. Some supplements may interact with MS medications or other medications you take. Consider taking a multivitamin The takeaway Although no specific diet will change the course of MS, making healthy food choices can give you more energy and potentially improve your quality of life. Staying hydrated is crucial for managing MS fatigue, as dehydration can exacerbate fatigue and impact your daily functions. Including protein-rich foods in your diet, like nuts and lean meats, can fuel your body more efficiently and help you maintain your energy levels throughout the day. And eating foods containing omega-3 fatty acids may offer potential anti-inflammatory benefits, although more research is needed to fully understand their impact on MS. If you experience severe fatigue, it is important to consult a healthcare professional for more comprehensive management strategies. Additional reporting by Christina Vogt.