Approachable Nutrition™

Summer - what a great time it is to get out and get moving. Exercise and physical movement is an important part of any healthy lifestyle and has been demonstrated to be very helpful for people with Multiple Sclerosis. In the past, regular exercise was not generally recommended for people with MS[i], however, in recent years, it has been increasingly acknowledged that the benefits of exercise is significant.[ii] Finding an exercise that is appropriate for you can help to reduce the effects of MS symptoms.

It is best to get advice from your Health Care Practitioner or Doctor about what type of exercise would be beneficial and safe.

Some of the symptoms that can benefit from physical movement and exercise that I have found are in the following areas:

¨ Muscle weakness

¨ Fatigue/Low Energy

¨ Psychological well-being

¨ Impaired bowel and bladder function[iii]

¨ Stress reduction

¨ I find it helps with my “restless legs”

¨ Improved self-esteem

¨ Improved body composition

There are many ways to have physical movement and exercise in your daily life such as:

• Yoga
• Running
• Biking
• Hiking
• Walking
• Tai Chi
• Swimming
• Dancing

Heat Intolerance:

Even though summertime motivates us to get out and do some kind of physical activity, many of us with MS experience heat intolerance.

Heat intolerance is a common problem for individuals with MS. A hot summer day can exacerbate MS symptoms, especially fatigue. The CNS has to work extra hard to function properly when your body temperature is elevated. The key is to stay as cool as possible using a variety of methods depending on your circumstances.[1]

No permanent damage, such as inflammation, demyelination, or new lesions, should arise during these pseudoexacerbations. However, elevated core body temperature due to exercise, a hot bath and even time of day can create increased problems/symptoms.

• Decreased cognitive function
• Numbness in the legs, feet and arms
• Fatigue
• Blurred vision, known as Uhthoff’s sign

Uhthoff’s Sign - A symptom of multiple sclerosis in which a person’s vision becomes blurred when the body gets overheated from hot weather, exercise, fever or saunas and hot tubs. It is thought to be a residual symptom of optic neuritis even if the person was unaware that they ever had optic neuritis.

This is an example of a pseudoexacerbation, rather than a relapse because vision returns to normal after body temperature returns to normal. No permanent damage is done

• Tremor
• Weakness

Recommendations for dealing with the heat

Cooling Foods:

• Apples
• Pears
• Cantaloupe
• Watermelon
• All citrus fruits
• Greens
• Radish
• Cucumber
• Celery
• Asparagus
• Swiss chard
• Spinach
• Summer squash
• Napa cabbage
• Bok choy
• Broccoli
• Cauliflower
• Zucchini
• Millet
• Amaranth
• Mung beans and their sprouts
• Alfalfa sprouts
• All seaweeds
• Spirulina
• Wheat grass
• Yogurt
• Dandelion greens

Herbs and Spices:

• Peppermint
• Nettles
• Lemon balm
• Cilantro
• Marjoram

Ways to Contend with Heat Intolerance:

-Drink plenty of water/cool fluids

-Try to exercise in the morning before 10:00am or later in the day to avoid the heat of the day

-Swimming is a great way to get exercise and still keep cool

-Be aware of how your body feels and if you start to feel any flare-ups of your symptoms, slow down or stop to cool down

-Workout inside when it is too hot outside. Now, working out inside can still cause body temperature to rise, always be aware and workout at a pace that is appropriate

- I was told once that taking a cool shower for 20 minutes can give up to four hours of relief

- When I get overheated placing a cold pack on my neck helps tremendously

- Acupuncture

Physical movement and finding an activity that works for you and your particular circumstances is important. Exercise needs to be enjoyable and something you actually look forward to. In the heat of the summer take is slow and easy. You will feel the benefits no matter what the level of activity is.

Please try the recipe for a summer cucumber salad.

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Janeen Goldsmith is a Certified Nutrition Therapist who specializes in working with people who have MS or other autoimmune conditions and who are seeking additional health support along with traditional therapies. Her practice is based on the principle that because everyone is different, each person’s nutrition program should specifically fit his or her lifestyle and preferences. Janeen’s goal is to help people eat better to feel better. She meets with individual clients in person, email and/or by phone. She also shares her knowledge through public speaking and teaching cooking skills to local Colorado residents.

Thank you for reading this article, which is part of Approachable Nutrition’s Get Healthy Newsletter (from Janeen Goldsmith, Nutrition Therapy for Multiple Sclerosis). I value your interest and support. If you are not on the mailing list to receive notification of these feature articles, please sign up here. Also know that I never sell your personal information to any third party. And, it is always easy to unsubscribe from email newsletters or change your email address: you can do that right from the bottom of any newsletter. If you have feedback, suggestions, or questions about my newsletter or practice please send me a private note through my contact form.

The recommendations and information in this newsletter and on this site are intended for information purposes only and should not be used in place of sound medical advice, since everyone’s situation is different. Please consult your health care provider with anything pertaining to your health.

References:

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[i] Bowling, Allen C., M.D., Ph.D., Alternative Medicine and Multiple Sclerosis, Demos, New York, 2001, pp.94[ii] Sage Journals Publications, January, 2008, Multiple Sclerosis, Vol. 14, No.1, 35-53, (2008)[iii] Bowling, Allen C., M.D., Ph.D., Alternative Medicine and Multiple Sclerosis, Demos, New York, 2001, pp. 95Pitchford, Paul, Healing with Whole Foods, North Atlantic Books, Berkeley, California, 1993