HealthyEatingDiet

Healthy Eating Diet A healthy eating diet has all the nutrients needed to be as active as you can reduce fatigue and resist infections A healthy diet for MS is low in total fat while including foods rich in essential fatty acids If you imagine your foods for the day onto one big plate divided into sections according to type the balance of good health shows the ideal proportions The following applies if you are of a healthy weight or overweight Fruit and vegetables Five portions a day One portion an apple or two plums or 2 3 tbsp of vegetables or a small glass of fruit juice etc Take a wide variety Taking supplements cannot mimic the positive effects of fruits and vegetables As well as soluble fibre which is beneficial for the bowels and in controlling blood cholesterol fruit and vegetables are rich in antioxidant nutrients vitamin C and flavenoids The body produces highly reactive chemicals free radicals which can be quickly removed by antioxidants Researchers have found oxidative stress in the blood of people with MS As this occurs where cells are being damaged by excess free radicals people with MS should eat plenty of antioxidant rich foods Starchy carbohydrates bread cereals potatoes pasta rice A third of our day s food should be from this energy providing group Choosing whole grain varieties provides fibre to reduce constipation Fibre foods are rich in B vitamins important for energy and for the nervous system Protein foods meat fish and alternatives Have two portions of protein foods a day Choose lean meats liver up to 120g a week fish beans quorn etc Oily fish includes mackerel herring sardines pilchard trout and salmon Oily fish is rich in omega 3 fatty acids which make up more than 60 of the brain and nervous system Omega 3 s are good for the heart are anti inflammatory and help regulate the immune system Although controlled trials showed a trend in benefiting people with MS the results were not statistically significant Nevertheless unless you hate oily fish it is worth trying to include some 1 3 times a week Dairy foods Choose low fat varieties skimmed or semi skimmed milk low fat yoghurts cottage cheese half fat cheeses or small amounts of full fat cheese 120g a week These are rich in protein calcium vitamins A D E and B particularly B12 and Folic acid Try to include the equivalent of a pint of milk 568mls a day 1 yoghurt 30g cheese 200mls milk in terms of calcium content Low fat varieties contain even more calcium Calcium is important for bone strength Being underweight lack of weight bearing exercise steroid use and a diet low in calcium are all risk factors for osteoporosis Minimise the risk factors you are able to Sugary foods A moderate amount of sugar in the context of a balanced diet is fine Fats The healthy eating diet for MS is low in fat but includes essential fatty acids Avoid foods high in saturated fat and use small amounts of polyunsaturated oils and spreads e g sunflower There are three types of fat Saturated mainly hard animal fats and processed foods eg fat on meat in dairy products bought cakes and pastries fried takeaways crisps etc Too much saturated fat in the diet is associated with raised blood cholesterol heart disease and certain cancers Incidence of MS is also higher in parts of the world where more saturated fats are eaten Monounsaturated mainly olive oil products peanuts and avocado This type of fat is better for the heart but has not been shown to have any benefits for MS Polyunsaturated fats oils and spreads made from sunflower safflower soya or corn oils These are made of essential fatty acids EFA s which can be divided into omega 3s and omega 6s The main omega 6 EFA is linoleic acid Evidence from controlled trails indicates that taking 17 23g linoleic acid a day can reduce the rate and severity of relapse in mild cases of relapsing remitting MS This can be achieved by including for example full fat sunflower spread 30g each day or sunflower oil 2 tbsp The ratio of omega 6 to omega 3 fatty acids in the diet should be 5 to 1 1 A word about fluid Mild dehydration can cause reduced concentration headache increased fatigue urinary infections and constipation Take at least 1 5 litres 3 pints of liquid a day Caffeine and alcohol can increase bladder instability but water squash herbal drinks etc are a good choice What if I am underweight or losing weight Take steps to increase fats full fat dairy products polyunsaturated oils and spreads Try to eat little and often including nourishing snacks and milky drinks between meals Consult a dietician if you continue to experience weight loss What about supplements A good intake of a healthy diet should provide all the nutrients needed Advice from a dietician is recommended before commencing regular supplementation particularly if a combination of supplements is being taken If you are unable to eat enough or to include all the food groups you may benefit from a supplement Choose a multivitamin and mineral supplement eg A to Z type with nutrient quantities close to the dietary referenced values DRV previously called the recommended daily allowance RDA Mega doses can be harmful The body stores fat soluble vitamins and prolonged high intakes can lead to overdose for example hypervitaminosis A Liver is rich in vitamin A If you eat liver regularly avoid taking supplements containing vitamin A including cod liver oil Be careful if you have chosen a range of supplements check you are not doubling up on nutrients No nutrient works in isolation supplementing one could throw another into imbalance Evening Primrose Oil is commonly taken for MS The research on Evening Primrose Oil did not show any particular benefit for MS compared to sunflower oil If you re contemplating regularly taking anything other than an A to Z type supplement consult a State Registered Dietician What about food allergy and intolerance There is no scientific evidence that MS is related to food allergy or intolerance There is no evidence that gluten free milk free or other exclusion diets help MS On the other hand MS does not protect you from having a food allergy or intolerance The only sure way to test for food intolerance is by following a properly supervised exclusion diet other tests have not been found reliable or reproducible Before parting with money for tests or advice weigh up the pros and cons Do symptoms such as migraine joint pain sinusitis diarrhoea hives eczema colic which seems to relate to foods eaten or intestinal bloati