Small Changes, Big Impact: Managing my MS Through Lifestyle Changes

From the moment I was diagnosed with MS, I decided to tackle it head-on. My background in epidemiology (the study of how disease affects different groups of people), sparked a strong interest in clinical trials and the science behind MS treatments and symptom management. This curiosity drives me to stay informed about new research and advancements. I’ve learned that MS affects everyone differently, and treatments vary from person to person. Through ongoing research and personal experience, I found that making important lifestyle changes really improved how I manage my MS. By including modified exercises focused on strength, balance, and functional movement into my daily routine, I began noticing improvements within a few weeks. Focusing more on movement not only strengthened my body, but also helped calm my mind and reduce my symptoms. Even though I still have moments when I doubt myself in public, my confidence and belief in my own abilities have grown so much. 

Before my diagnosis, I was an avid walker who loved spending time outdoors, enjoying the movement and the fresh air. Although I still walk regularly and attend fitness classes, I’m still worried that my symptoms might flare up unexpectedly. To help manage my energy, I try to reserve weekends for rest and social activities that allow me to recharge and maintain a balance between my work and personal life. Working through the unpredictability of MS has been challenging, but I’m so grateful for the supportive network around me. Their encouragement and understanding have made a meaningful difference in my journey, and I truly couldn’t thrive without their unwavering care. My greatest comfort has come from my friend Mariia, who also has MS. We both receive care at the MS Clinic at the Ottawa Hospital. Having someone who really understands what I’m going through—and listens without judgment—has been one of the most uplifting parts of my experience. 

Since my diagnosis 3 years ago, I’ve put some lifestyle tips together that have helped with my overall well-being which I’m happy to share with you! These tips come straight from my own personal journey with MS. I know that everyone’s experience is unique, so what worked for me might not work for you—and that’s okay! Always be sure to check in with your neurologist or MS care team before making any changes. Think of these tips as a peek into what’s helped me feel stronger, more balanced, and more in control of my day-to-day life with MS.

General Physical Activity

• Regular physical activity boosts not only physical health but also mental well-being.  

• Some studies suggest that physical activity might support nerve regeneration or help prevent further nerve damage.  

• It's important to select activities that align with your interests and physical capabilities.  

• Start slowly to give your body time to build strength and improve endurance in a safe and sustainable way.

Targeted Exercises/Movement

• Improve mobility, increase overall strength, and reduce nerve pain and spasticity by focusing on exercises and stretches for weaker muscles.  

• Licensed and certified physiotherapists can create a tailored program based on your specific needs.  

• You can also access virtual sessions with MS-certified specialists and licensed physiotherapists to receive remote guidance and support.

Nutrition

• Nutritious eating habits with minimal processed foods contribute to overall well-being.  

• For personalized advice, consider talking to your MS neurologist, care team, or a certified nutritionist/dietitian to determine the best eating habits for you.

Vitamin D

• Vitamin D can be absorbed through food like fatty fish (e.g., salmon), egg yolks, and fortified milk, as well as from sunlight.  

• Over-the-counter vitamin D supplements are available, or you can ask your doctor for a prescription if needed.  

• Maintaining adequate levels of vitamin D supports bone health, strengthens immune function, and promotes overall well-being.

Sleep

• Develop a consistent bedtime routine to signal to your body when it's time to wind down.  

• Incorporate activities like taking a shower, meditating, or reading lightly. Avoid television or smartphone use at least one hour before bed.

Social Support Network

• Surround yourself with people who uplift and support you. Distance yourself from negative influences when possible.  

• Don’t hesitate to ask for help when needed—your support network is there to help.  

• While spending time with family and friends, it’s important to set healthy boundaries as a form of self-care.

Outdoor Time

• Try to spend at least 30 minutes outdoors each day to help increase Vitamin D exposure and improve your overall well-being.

Rest

• Consistency in exercise and physical activity is key to progress, but enough rest is necessary for your body to heal and recover.  

• If you’re feeling tired or overexerted, take the time to rest and recharge.

Final Thoughts

• Understand that progress will have its ups and downs, which is a natural part of the healing process.  

• If you feel discouraged, remember tomorrow is another opportunity for progress.  

• While medical treatments are vital in managing MS, your lifestyle choices can also significantly enhance your quality of life.  
 
I hope some of my tips will help you. Also, MS research has advanced greatly in the past two decades, and continued discoveries promise to bring even more treatment options to improve the lives of Canadians living with MS!  
 
- Julie P