The Intelligent Person’s Guide to Beating Multiple Sclerosis

Best MS Books February 10, 2013

Since many search the Internet just for books on multiple sclerosis (MS), this post helps you find probably the two most important books ever written on MS. Both show you how you can probably beat the odds with MS and how you can probably join many others who have lived long, happy lives with minimal disability. The books are both written by physicians who are university professors. The first book was written a number of years ago but includes important information on the relationship between multiple sclerosis and diet. The second book is more recent and updates and expands on the information in the first book. A thorough reading of both books is needed. The books are:

The Multiple Sclerosis Diet Book by Professor Roy Laver Swank and Barbara Brewer Dugan

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Overcoming Multiple Sclerosis by Professor George Jelinek

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Good luck! Whether you are newly diagnosed with MS or have had MS for a long time, these are practical, science-based books that can help you feel and even look your best. And these books will give you hope!!

Please let me know if you find my blog helpful. Please add a comment. What did you like? What would you like added? Thanks! Together we can change the way the world views MS. Please also join the Intelligent Guide to MS page on Facebook. I will use that page to make timely posts on new research and other issues likely to be of interest to others.

Please remember to consult your with doctors about how to stay as healthy as possible. Nothing here should be interpreted as medical advice. Instead, please use the information you find here in your discussions with your doctor.

Copyright 2013 Rebecca Hoover

To beat multiple sclerosis (MS), be smart and eat fish but avoid too much mercury July 23, 2012

Fish are amazing! When high in omega-3s, fish make your skin soft, probably help prevent Alzheimer’s, are heart healthy and even probably help us beat MS.

Many with multiple sclerosis (MS), myself included, wisely eat a fish and whole plant food diet. Such a diet is low in saturated fats and high in the omega-3 fatty acids that may help prevent disability from MS. At the same time, the diet helps keep energy levels high, weight at the right level, and cholesterol levels low. All of this is important. Fatigue is a major problem with MS and eating right to help reduce fatigue is important. At the same time, research suggests that being overweight worsens MS  while high cholesterol levels also cause problems. Studies have shown that as cholesterol levels rise so do lesions and disability from MS. So, fish and whole plant food are all fine and good. But, what about the mercury in fish? Should you be worried about that too?

Yes, unfortunately, because so much fish is contaminated with mercury that can cause a host of neurological problems, it is important to know about the mercury issue and how to get the healthy omega-3s from fish while avoiding mercury to the extent possible. The very best source of information I have ever seen on the topic of mercury in fish is maintained by the United States Food and Drug Administration in a chart entitled Mercury Levels in Commercial Fish and Shellfish (1990-2010). If you review this table and look up the amount of omega-3s found in fish on a site such as SelfNutritionData, you will see that sockeye salmon and sardines are some of the best fish available for those of us with relapsing/remitting MS. The Food and Drug Admistration also makes available much more information on mercury in fish than you might want to see.

When thinking about eating more fish, keep in mind that it is important to eat wild caught fish only. Many groups have reported on high levels of PCBs (hazardous chemicals) in farm-raised fish.

With this information in mind, fish can become a great part of your diet. Fish, nuts, legumes and lots of fruits and vegetables will make you look super and probably help you beat MS. For some evidence of this consider: Can Food Variety Add Years to Your Life? Also consider: Modifiable Comorbidities and Disability in Multiple Sclerosis. It’s all about feeling great and having fun looking good from eating right!.

Some versions of the Paleo diet may make your multiple sclerosis worse April 9, 2012

Diets being called Paleo diets today are very different from the diets actually consumed during the Paleolithic Age. Merely grass feeding domesticated animals does not create the wild game that was actually consumed by those in the Paleolithic Age.

Different individuals who say they follow a Paleo diet can follow very different diet plans. Some eat grass fed red and organ meats regularly, some include fish as their only meats, and some eat only free range chicken for meat. Still others are vegan. Because, however, some versions of a Paleo diet may make your multiple sclerosis (MS) worse, it is important to understand the basic issues involved in the helpfulness of various diet plans to MS. And, if your Paleo diet includes red and organ meats or even red meat from poultry, research suggests the diet may be doing more harm than good. Likewise, any use of coconut or palm oil may be doing more harm than good and excluding healthy legumes (lentils and beans) and whole grains is probably hurting you. This article discusses some of the evidence relating to red meat, legumes, whole grains, and various oils and MS.

Before discussing more detailed issues involved with various diets claiming to be Paleo diets, it is important to mention that very few humans living today can eat food similar to what was consumed during the Paleolithic Age (also called the Stone Age). At that time, there was no agriculture and animals had not been domesticated. Instead, those living during the Stone Age ate wild game that was most likely very lean compared to meats available for consumption today. Herds of domesticated grass fed beef animals did not exist during the Paleolithic Age—accordingly those living in the Paleolithic Age probably consumed far less animal fat than most Western diets include today–even when animals are grass fed.

At the same time, it is important to understand that there is no ideal research on diet and MS. Even so, the research provides plenty of signals that there are serious problems with what some are calling a Paleo diet for those with MS and probably for most. It is important to consider the evidence about the impacts of red meat, legumes, complex carbohydrates, and saturated fats.

Red Meat Probably Helps Cause and Worsen MS While Fish Protects Against MS

While so-called Paleo diets often encourage eating of domesticated grass fed red meat, studies suggest that red meat helps cause MS and is relatively unhealthy for everyone. Consider the study Nutritional factors in the aetiology of multiple sclerosis: a case-control study in Montreal, Canada. Published by the International Edidemiological Association in 1998, this study reported that eating of animal fat almost doubles the risk for MS. Eating pork increases the risk for MS by about 25 percent. Eating beef also appeared to increase the risk of acquiring MS but the result was not statistically significant. In contrast, this study showed fish has protective effect. Fish consumption actually resulted in a 10% reduced risk of acquiring MS.

Moreover, evidence is increasingly showing that red meat is problematic for everyone. One study report entitled Efficacy of Dietary BehaviorModification for Preserving Cardiovascular Health and Longevity by Moira McAllister Pryde and William Bernard Kannel indicates that red meat increases mortality by 31% in men and 35% in women. Red meat increases the risk of cancer mortality by 27% in men and 50% in women.

Another study Red Meat Consumption and Mortality: Results From 2 Prospective Cohort Studies reports an overall increase in mortality of 12% from eating only one serving of red meat each day as well as increases in mortality up to 50% from cancer and heart disease in women who eat red meat.

Those who follow a Paleo diet claim that grass fed red meat is healthier than most red meat. It is important to remember, however, that if this were true MS should not have been so common in Europe when most ate only grass fed red meat. Also, it is important to remember that those living in the Paleolithic Age ate game and not domesticated grass fed animals.

Saturated fats in red meat, dairy products and coconut and palm oils seem to worsen MS

Here, the most important evidence comes from the studies performed by Professor, Roy L. Swank M.D. In one article entitled “Multiple sclerosis: fat-oil relationship, Dr. Swank reported “With a daily [saturated] fat consumption less than 20.1 g/day (av 17 g/day), 31% died, and average deterioration was slight. A daily intake greater than 20 g/day (av 25 or 41 g/day) was attended by serious disability and the deaths of 79 and 81%, respectively. Oil intake bore an indirect relationship to fat consumption. Minimally disabled patients who followed Swank’s diet recommendations deteriorated little if at all, and only 5% failed to survive the 34 year period of the study, whereas 80% who failed to follow diet recommendations did not survive the study period.” Note that Swank’s diet recommendations required avoiding red meat for one year and then allowed eating only three ounces of lean red meat per week.

Amazingly, Swank seemed to be ahead of his time–this very limited amount of red meat consumption is what scientists are now finding is needed for optimal health.

More recently a study report Serum lipid profiles are associated with disability and MRI outcomes in multiple sclerosis indicates that higher levels of overall cholesterol and LDL (bad cholesterol) are associated with more disability in MS and more MS lesions. Red meat, of course, elevates overall cholesterol and LDL.

Fish May Help Prevent and Treat MS

At the same time, red meat is very problematic for those with MS, fish seems helpful for those not only with MS but for everyone. In Effects of dietary intervention on MRI activity, de- and remyelination in the cuprizone model for demyelinationm scientists from Norway showed eating salmon but not use of cod liver oil actually resulted in fewer MS lesions on MRIs.

Indeed, fish seems to be helpful to the brain and neurological systems of those with MS in other ways. In Effects of Omega-3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases”, scientists report that two out of three studies of omega-3 supplements showed these supplements actually reduced MS related disability. In other words, those who took omega-3 supplements (fish oils contain omega-3s), had improvements in their MS symptoms!

In yet another study Effect of dietary advice and n-3 supplementation in newly diagnosed MS patients, scientists reported improved outcomes for newly diagnosed MS patients who receive fish oil and other nutritional supplements

Legumes Are Included in the Diets of Those Who Live the Longest and May Be Key to Good Health

Another important issue is that Paleo diets usually exclude foods that studies have found to be protective against MS and that are appear to be most helpful in living long and healthy lives. Also, while Paleo diets ban legumes (lentils and beans) and whole grains, studies suggest these are helpful for those with MS. Here are a few related studies:

In Nutritional factors in the aetiology of multiple sclerosis: a case-control study in Montreal, Canada discussed previously, scientists reported that vegetable protein decreases the risk for MS by more than 50% while cereal fibers decrease the risk of MS by more than 40%. Instead of excluding legumes and whole grains from the diets of those with MS, it seems wise to include them. (Of course, if any allergies are present, these must be taken into account.)

Overall, excluding vegetable protein from legumes and whole grains for almost everyone may shorten life. In Protein and coronary heart disease: the role of different protein sources, scientists reported that low carbohydrate diets high in vegetable protein extend life by about 20% while low carbohydrate diets high in animal protein increase morality by about 23%.

Likewise in Legumes: the most important dietary predictor of survival in older people of different ethnicities scientists report that contrary to the claims of proponents of Paleo diets, legumes (lentils and beans) actually help ensure overall health and are part of the diets of those who live the longest everywhere in the world. At the same time, there is not even one study showing that legumes are harmful in anyway to those with MS. In fact, the studies suggest that legumes help protect against MS and against the inflammation that can worsen MS.

The eating of whole grains often discouraged by Paleo diets is also usually helpful. In Factor analysis in the identification of dietary patterns and their predictive role in morbid and fatal events, scientists reported the consumption of bread, cereals (pasta), potatoes, vegetables, fish and oil lowers the overall mortality rate from cardiovascular disease.

In summary, the studies seem to show that the same ultra healthy diet that extends life also protects against and helps those with MS. This ultra healthy diet includes fish, whole grains, legumes, nuts and generous amounts of vegetables with some fruit. We also need to keep in mind that anecdotal evidence is not scientific evidence. Stories of individual recoveries attributed to a Paleo diet may be the results of other factors just as the many individuals who claimed MS cures from bee strings were later very disappointed.

We do owe our Paleo fan friends a debt of gratitude though. They have rightly encouraged eating more vegetables! If your definition of a Paleo diet includes the components of the diets being found to be ultra healthy by scientists today, the diet is probably A-OK and will probably keep you looking great and feeling great for a long, long time. Woo hoo! If on the other hand your diet includes more than miniscule amounts of red meat or coconut or palm oil and excludes legumes and whole grains, some revisions seem to be in order. Some who have tried some versions of Paleo diets are now expressing regrets because they believe the diet they tried made their MS worse.

Unfortunately, some very unhealthy diets are being promoted these days for those with MS under the Paleo name and these are based on wishful thinking and some unfortunate nostalgic longing for a perfect past that never really existed. Scientific research supports the view a whole plant food diet with fish is just about the healthiest diet out there and that those with MS do best when following such a diet. Interestingly, a whole plant food diet combined with fish probably comes closest to what those in the Paleolithic Age actually age.

Merely grass feeding domesticated beef animals does not create the wild animals actually consumed by those who lived during the Paleolithic Age.

As always, have fun eating healthy! There are lots of great recipes out there and you can look and feel great and keep your taste buds dancing with joy! Being drop dead gorgeous from eating right can always be fun. Being scientific about all of this can be fun too because it keeps you confident that you are moving in the right direction.

Please let me know if you find my blog helpful. Please add a comment. What did you like? What would you like added? Thanks! Together we can change the way the world views MS. Please also join the Intelligent Guide to MS page on Facebook. I will use that page to make timely posts on new research and other issues likely to be of interest to others.

Please remember to consult your with doctors about how to stay as healthy as possible. Nothing here should be interpreted as medical advice. Instead, please use the information you find here in your discussions with your doctor.

Copyright 2012 Rebecca Hoover

Worried about your memory and thinking? Exercise for those with MS (and others) helps beat memory loss and cognitive problems November 10, 2011

You can help yourself be smart by eating right, exercising and kicking the bad habits. Of course, these same steps will keep you looking like a babe! Whoa!

Those with multiple sclerosis (MS) are not the only ones to experience memory and cognitive problems. So, not surprisingly, the same steps that may help those with MS beat memory and thinking problems help everyone.These steps involve getting exercise, eating right and avoiding soy.

Exercise is one key because it helps both increase both memory and brain power. In one study,  with a report entitled Physical activity associated with increased resting-state functional connectivity in multiple sclerosis, researchers found that exercise actually improves connectivity in the brains of those with MS and their memory. In another study, scientists found that physical activity improves brain processing speed: Physical activity and cognitive function in multiple sclerosis. Of course these are just two studies but many other studies have showed the same results.

It is not just exercise that is needed for brain power — a healthy diet is also needed. When diet does not provide essential nutrients, all kinds of neurological problems can develop including diminished intellectual capacity. For a sense of the ability of poor nutrition to severely hamper intellectual functions, see Effects of poverty on cognitive function: a hidden neurologic epidemic. To preserve robust thinking abilities, an ultra healthy diet such as the Swank MS Diet or the diet recommended by Professor George Jelinek, M.D. can help everyone not just those with MS.

Finally, avoiding some soy foods may help prevent cognitive problems. While fermented soy found in tempeh and miso has not been found to be problematic, other soy foods are associated with early loss of memory as well as other cognitive issues. Avoiding tofu may be a good idea (see High tofu intake is associated with worse memory in elderly Indonesian men and women). Other unfermented soy foods seem to have similar results. One study, for example, showed use of some soy products by older women reduced both memory and processing abilities in women (The effects of soy milk and isoflavone supplements on cognitive performance in healthy, postmenopausal women).

All of this points out the importance of following an ultra healthy living program of the type recommended by The Intelligent Person’s Guide to Beating Multiple Sclerosis. By eating right, exercising, avoiding bad habits such as smoking, etc. one maximizes each of the following: mind, body, good looks and fun! So live healthy and have fun. Remember, you only get to live once so it makes sense to take full advantage of the experience and enjoy!

Remember too that MS does not necessarily cause memory and cognitive problems. I took a class a couple of years ago and was, as usual, at the top of my class. Likewise, many with MS have gone to law school, serve in public office, work as doctors and professors, etc. Some of what happens depends on making smart choices. It is important to follow an ultra healthy living program — no ifs, ands, or buts about it.

Please let me know if you find my blog helpful. Please add a comment. What did you like? What would you like added? Thanks! Together we can change the way the world views MS. Please also join the Intelligent Guide to MS page on Facebook. I will use that page to make timely posts on new research and other issues likely to be of interest to others.

Please remember to consult your with doctors about how to stay as healthy as possible. Nothing here should be interpreted as medical advice. Instead, please use the information you find here in your discussions with your doctor.

Copyright 2011 Rebecca Hoover