When you’re living with multiple sclerosis (MS), medical treatment can help keep common symptoms like fatigue, numbness, or tingling under control. There are additional steps you can take to help make life more manageable and stay ahead of flare-ups.
Sleep problems are common when you have multiple sclerosis. More than half of people with MS have trouble falling asleep and wake up multiple times during the night. MS symptoms can make sleeping difficult, and poor sleep can worsen your MS symptoms.
How It Can Help: Getting enough sleep can improve your memory and ability to focus on tasks. It can also help reduce fatigue, depression, and anxiety. Being well-rested may also help you cope with many of your MS symptoms.
How To Do It: You can improve your sleep by doing the following:
- Keep a regular bedtime routine, even on weekends.
- Avoid looking at phones or digital screens about 30 minutes before bed.
- Try relaxing activities, such as listening to calming music or practicing gentle stretches.
- Avoid caffeine, alcohol, or large meals before bedtime.
- Keep your bedroom cool and dark.
- Talk to your doctor if bladder issues or leg spasms are keeping you awake.
Exercise might be the last thing you want to do when you’re experiencing MS symptoms. But staying active is important to help you care for yourself.
How It Can Help: Regular exercise can help you maintain your strength and flexibility, which can make daily activities more manageable. It can also boost your energy levels, improve your mood, and help you think more clearly. Exercise may even help reduce the frequency of MS relapses.
That said, some people with MS experience exercise-induced heat sensitivity, where physical activity raises their body temperature and makes symptoms worse. If that happens to you, strategies like wearing cooling vests or working out in cooler environments can help you stay comfortable while still being active.
How To Do It: You can get active by doing the following:
- Start slowly with activities you enjoy, like walking, yoga, stretching, or arm cycling, depending on your mobility.
- Try water exercises to help improve fatigue and balance.
- Exercise during the cooler parts of the day or when you have the most energy.
- Take breaks when you need them.
- Use cooling tools like fans, cold towels, or cooling garments during or before your workout.
- Talk to your doctor before starting any new exercise routine.
There’s no special diet you need to follow for multiple sclerosis. However, eating a variety of healthy foods that provide the right amounts of nutrients can help you feel better and more energetic.
How It Can Help: What you eat may influence how MS affects your body, including how your digestive system works. Eating foods that can help reduce inflammation in your body may alleviate MS symptoms.
Good nutrition can also support your immune system and help prevent other health problems, like heart disease or diabetes, which can further impact MS.
How To Do It: To get a more balanced diet, you can:
- Focus on foods that are low in fat and high in fiber, like fruits, vegetables, and whole grains.
- Include lean proteins, like chicken, fish, beans, and eggs, as well as healthy fats, including olive oil, avocados, and nuts.
- Limit processed foods, sugary snacks; refined grains; and foods high in saturated fat.
- Stay hydrated by drinking 8-10 glasses of water throughout the day.
- Eat smaller, more frequent meals to help maintain steady energy levels.
- Talk to your doctor about taking supplements.
Stress is a part of life, but when you have MS, it can worsen symptoms and trigger relapses. You may not be able to eliminate stress, but finding ways to manage it can help reduce its impact on your body.
How It Can Help: Stress-reducing activities, especially meditation and physical exercise, can help with depression and fatigue in people with MS. Lower stress levels can improve mood, boost energy, and help you manage your symptoms.
How To Do It: To minimize stress, you can:
- Try relaxation techniques like deep breathing and meditation.
- Set realistic goals and consider saying “no” to commitments that may induce stress.
- Make time for activities you enjoy, even if it’s just for a few minutes each day.
- Discuss your concerns with friends, family, or a counselor.
- Consider joining a stress management program designed for people with chronic conditions.
- Get enough sleep and exercise, as both can help your body handle stress better.
Living with MS can feel isolating at times, especially when you’re experiencing symptoms that others can’t see. It’s common to feel overwhelmed, anxious, or unsure of what’s ahead. The emotional side of MS is just as real as the physical symptoms, and it’s something many people experience.
How It Can Help: Having a support network, including others who also have MS, can help reduce feelings of loneliness and depression. They may share tips for managing symptoms and tackling daily challenges. Support groups can also provide encouragement during tough times. People with strong support systems often cope better with chronic illnesses.
How To Do It: To build your support network, you can:
- Find support groups through the National Multiple Sclerosis Society or the Multiple Sclerosis Foundation.
- Stay connected with family and friends, and let them know how they can help you.
- Consider joining online forums where you can ask questions and share experiences.
- Ask for help with daily tasks when you need it.
- Consider helping others with MS, as supporting others can also help you feel better.
- Talk to a counselor or therapist about what you’re experiencing.
When you have MS, daily tasks like reaching for items on high shelves and moving around cluttered spaces can become challenging. Balance issues and fatigue can make your usual living and work spaces feel less comfortable and safe. You may even notice that hot, humid weather or a fever can worsen symptoms.
How It Can Help: Certain tasks can become less tiring and easier to accomplish when your space is well-organized. A few adjustments to your environment can help manage heat sensitivity and prevent falls when you’re experiencing balance problems or feeling weak.
How To Do It: Do the following where you live or work:
- Keep frequently used items at waist level so you don’t have to bend or reach up high.
- Install grab bars in the bathroom and non-slip mats in the shower.
- Use fans, air conditioning, or cooling items to stay comfortable in warm weather.
- Reduce clutter in walkways to prevent trips and falls.
- Consider lightweight tools like electric can openers or ergonomic kitchen utensils.
- Ask your doctor about mobility aids like shower chairs or handheld showerheads, if needed.
Keeping track of how you’re feeling and staying connected with your healthcare team are two important steps when managing MS. Your symptoms can change over time, and catching changes early—whether they’re improvements or new symptoms—can help you and your healthcare team make the best decisions about your care.
How It Can Help: Tracking your symptoms can help you spot patterns and symptom triggers. It also helps your doctor understand how your MS is progressing and whether treatments are effective. Following up with your healthcare team regularly can help catch issues early and ensure you’re receiving the right medications and therapies.
How To Do It: Be on top of your MS management by doing the following:
- Keep a daily log of your symptoms, energy levels, and mood. An app like My MS Manager from the Multiple Sclerosis Association of America might be helpful.
- Note any new symptoms or changes in existing ones.
- Track what seems to make your symptoms better or worse.
- Don’t skip your scheduled medical appointments, even if you’re feeling good.
- Take your symptom log and questions to your medical appointments.
Living with MS comes with daily challenges, but you can practice self-care to help manage your symptoms. Habits, like getting good sleep, staying active, eating a well-balanced diet, and managing stress, can help you cope with symptoms and support your overall health. Leaning on your support network, tracking your symptoms, and keeping in touch with your healthcare team can help you stay on top of any changes and get proper treatment. Small adjustments to your environment can also help you save energy and stay safe.
