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Living Better with MS Through the Eat Burn Sleep Lifestyle
Multiple Sclerosis (MS) is an autoimmune disease in which the immune system mistakenly attacks the central nervous system (CNS). It specifically targets the protective myelin sheath that surrounds nerve fibers. This immune-mediated damage disrupts the transmission of electrical signals between the brain and the rest of the body, leading to a wide range of neurological symptoms.
The exact cause of MS is unknown, but it is believed to involve a combination of genetic, environmental, and immunological factors.
HEALTH FACT
Whilst there is currently no cure for MS, you can put accompanying symptoms into remission and reduce the risk by following the Eat Burn Sleep lifestyle.
Aim to control symptoms, reduce relapses, and slow the progression.
Symptoms
Symptoms can vary depending on the location and extent of nerve damage and can range from mild to debilitating. The symptoms of MS include but are not limited to:
- Muscle weakness and difficulty performing everyday activities.
- Stiffness or involuntary muscle spasms, often in the legs.
- Coordination and balance issues.
- Fatigue.
- Tremors.
- Numbness or tingling.
- Temperature sensitivity.
- Vision problems.
- Memory issues.
- Mood changes.
Triggers of symptoms
- Stress
- Heat or humidity
- Infections (e.g., colds, flu)
- Fatigue
- Overexertion
Treatment
Managing multiple sclerosis (MS) requires a multifaceted approach that supports the nervous system, reduces inflammation, and promotes overall well-being. While MS is a complex autoimmune condition that affects the brain and spinal cord, lifestyle choices can play a powerful role in managing symptoms and improving quality of life.
In the section below, you’ll find expert-backed guidance designed to complement medical care and support your body’s needs. We’ll explore anti-inflammatory nutrition, key supplements, and restorative lifestyle practices designed to promote neurological health, support immune balance, and alleviate fatigue. Whether you are newly diagnosed or have been living with MS for some time, these tools are designed to empower you on your journey.
Expert Advice
Risk Factors
There is no single risk factor that causes MS. Instead, it is believed to be caused by a combination of genetic predisposition and environmental factors.
1. Genetic Factors
- Family history: Individuals with a close relative (parent, sibling) with MS have an increased risk.
- Genes: Variations in the HLA-DRB1 gene (part of the immune system) are linked to a higher risk. Other immune-related genes may also contribute.
2. Environmental Factors
- Vitamin D deficiency: Low levels of vitamin D, due to reduced sunlight exposure, are associated with an increased risk of MS. Ascherio et al, (2014).
- Geographic location: MS is more common in regions farther from the equator, where there is less sunlight.
- Infections: Exposure to viruses like the Epstein-Barr virus (EBV) is strongly linked to MS. Hassani et ail, (2018).
- Smoking: Smokers have a higher risk of developing MS compared to non-smokers. Briggs et al, (2017).
- Obesity: Being obese, particularly during childhood or adolescence, increases the risk of MS. Liu et al, (2016).
3. Immune System Dysfunction
- Abnormal immune system activity causes inflammation and damage to myelin. Factors influencing immune system function may increase susceptibility to MS.
4. Age and Gender
- Age: MS often develops between the ages of 20 and 40 but can occur at any age.
- Gender: Women are 2-3 times more likely than men to develop MS, suggesting hormonal influences. Read more here.
5. Ethnicity
- People of Northern European descent are at higher risk, whereas individuals of African, Asian, or Native American descent have a lower risk. Amezcua and McCauley, 2020.
6. Other Autoimmune Diseases
- Individuals with other autoimmune disorders, such as thyroid disease, type 1 diabetes, or inflammatory bowel disease (IBD), may have an increased risk of MS.
These factors, either individually or combined, can contribute to the development of MS. Managing these risk factors, especially through lifestyle changes, can help reduce the risk.
Nutrition
In addition to consulting a doctor who specializes in MS treatment, you can follow these recommendations to help manage symptoms.
Chronic inflammation can worsen MS symptoms and accelerate nerve damage. An anti-inflammatory lifestyle. , including diet, exercise, and stress management, helps control this inflammatory response.
The best place to start is the 6-Week Reset where you will find the anti-inflammatory food lists, meal plans, and recipe ideas in an easy-to-follow plan.\
Role of Fats and MS
The myelin sheath is a protective covering around nerve fibers that facilitates the efficient transmission of electrical signals in the nervous system. In MS, the immune system attacks the myelin, leading to demyelination, which disrupts nerve signaling. Proper nutrition, including adequate intake of healthy fats and vitamin E, plays a key role in supporting myelin health and overall nerve function.
Essential Fatty Acids (EFAs) are critical for the synthesis and maintenance of phospholipids, key components of the myelin sheath.
- Omega-3 Fatty Acids: Found in fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts. They contain anti-inflammatory properties that help combat inflammation associated with MS and support myelin repair.
- Omega-6 Fatty Acids: Found in: sunflower seeds, nuts, and other seeds. Necessary in small amounts but should be balanced with omega-3s to avoid promoting inflammation.
Monounsaturated Fats (MUFAs): Found in: Olive oil, avocado, nuts. They help reduce oxidative stress and support overall brain and nerve health.
Avoid Trans Fats: Found in: processed foods, fried items, and some margarine. They are harmful to nerve health and can exacerbate inflammation.
Role of Vitamin E in Myelin Health
Myelin is vulnerable to damage by free radicals (oxidative stress). Vitamin E neutralizes these radicals, protecting the myelin sheath and nerve cells. Vitamin E contributes to maintaining healthy nerve conduction, which is disrupted in MS. Deficiency in vitamin E has been associated with neurological problems, including nerve degeneration.
Foods high in Vitamin E
- Nuts and seeds: Almonds, sunflower seeds, hazelnuts.
- Vegetable oils: Sunflower oil, safflower oil, olive oil.
- Green leafy vegetables: Spinach, kale.
Role of Vitamin B12 in Myelin Health
Vitamin B12 is essential for maintaining nerve health and producing myelin, the protective sheath around nerve fibers. Deficiency in vitamin B12 can mimic or exacerbate symptoms of MS, such as fatigue, numbness, and impaired coordination. Ensuring adequate levels is critical for MS management. B12 supports the production of healthy red blood cells, which carry oxygen to tissues, helping to combat fatigue—a common MS symptom. Adequate B12 levels may also help protect against further nerve damage in MS patients. A simple blood test can determine B12 levels and B12 deficiency.
Foods high in Vitamin 12
- Animal-Based Foods: Meat: Beef, liver, poultry.
- Fish: Salmon, tuna, trout.
- Eggs.
Other Foods to focus on:
- All foods on the green list. Anti-inflammatory foods can protect nerve cells, support myelin repair, and promote brain health, which is crucial for slowing disease progression.
- Foods high in omega-3 fatty acids include: Fatty fish such as salmon, mackerel, sardines, tuna, anchovies, and trout, Flaxseeds, chia seeds, hemp seeds, and walnuts.
- Foods rich in antioxidants, such as berries and green tea.
- Combine Healthy Fats with Vitamin E: Pair sources of vitamin E with healthy fats to enhance absorption (e.g., spinach salad with olive oil dressing or nuts).
Foods to avoid:
- Alcohol. Excessive alcohol intake can interfere with sleep patterns and exacerbate MS-related fatigue.
- Refined sugar and all of the foods and drinks that contain it. Sugar is pro-inflammatory and linked to worsened pain, swelling, and lower immunity.
- Limit high-fructose beverages and naturally sweet fruit juices.
- Avoid sodas that are full of additives.
- High salt foods. Sodium should be below 2,300mg daily, which is 1 teaspoon max daily.
- Refined carbohydrates like bread, pastries, pasta, white rice, and cookies.
- Processed cured meats such as ham, bacon, and canned lunch meats.
- Inflammatory fats like butter, cheese, sunflower oil, vegetable oil, peanut oil, safflower oil, corn oil, and trans fats from processed foods.
- Saturated fats. A lifestyle high in saturated fats has been shown to increase MS relapse rates.
Hydration
Stay Hydrated and Cool: Proper hydration and avoiding overheating are essential to protect nerve function and prevent symptom exacerbation. Follow the Hydration guide on the platform.
Supplements
Supplements
- Magnesium: Can protect against the inflammation and degeneration in the central nervous system that occurs with MS. Maier et al (2022). 350 mg per day.
- Vitamin D3: In tablet or drop form. Maxiumum 4000 IU per day. Vitamin D has not been shown to reduce lesions in MS (Jafari et al, 2024) , but as low vitamin D has been a predictor of MS (Balasooriya et al, 2024), and that vitamin D is key to a well functioning immune system, we recommend supplementing with vitamin D3 to avoid any insufficiency or deficiency.
- Vitamin B12: In tablet or drop form. 500µg per day. Cobalamin (or vitamin B12) has been associated with inflammation regulation and better therapeutic efficacy in patients with MS (Eskandari & Andalib, 2023).
Lifestyle
Movement
Exercise had beneficial effects in improving balance, walking ability, walking endurance, fatigue, and quality of life in people with MS. Du et al. (2024).
- Walking: Start slow and pace yourself to avoid overheating. Overheating can worsen MS symptoms. Follow the Walking guide on the platform.
- Water-Based Exercises: These are low-impact and help reduce strain on joints and muscles while keeping the body cool.
- Incorporate the low-inflammatory movement videos into your routine. These videos help build muscle strength and support mobility. Focus on the beginner levels and take breaks if needed.
- Yoga, Pilates, and basic stretches. These will reduce muscle stiffness and spasticity, improving range of motion.
Stress
Stress is a common concern for individuals with Multiple Sclerosis (MS) because it can directly and indirectly affect the condition. While stress does not cause MS, it can exacerbate symptoms, increase the risk of relapse, and negatively impact overall well-being. Managing stress effectively is an important part of MS care.
- We have a library of meditation guides on the platform to help you relax, destress, and unwind at any time of day.
- Remember to breath. Breathing techniques are good for reducing stress in your mind and body. Check out the breathing technique video in the Meditation section.
- MS is often associated with depression and anxiety, which can be worsened by chronic stress. Check out the Depression and Anxiety Personalized Advice for more information.
Sleep
Aim for 7–9 hours of quality sleep each night. Practice good sleep hygiene by maintaining a regular bedtime and avoiding screens before bed. Follow the Better Sleep guide on the platform.
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