Multiple sclerosis is considered to be an autoimmune disorder that causes the immune system to destroy the protective sheath (myelin) protecting the nerves, causing inflammation. Scars, or sclerosis, appear at the areas where the myelin sheath is damaged. Further, exposed nerves get damaged. Damaged nerves give rise to problems with balance, instability, and movement.

Here are five natural methods or lifestyle changes to alleviate the effects of multiple sclerosis.

Go to sleep
Persons with multiple sclerosis tend to have disturbed sleep. Getting an adequate amount of quality sleep helps. Set up a routine for bedtime — time to get up, and time to go to bed. Eat an early evening meal so that there is a significant gap between the last meal and bedtime. Stop using digital equipment — smartphone, television, and computers — long before bedtime. Light from devices tends to affect the secretion of melatonin, the hormone that regulates the sleep-wake cycle.

Get moving
Exercise is an important component of self-care. Simple exercises like walking and swimming help, especially in cases where a person is depressed. Adding aerobic activities like cycling and jogging a couple of times a week, helps increase energy levels. Including resistance training to the above activities helps to maintain muscle mass. Doing Tai Chi or yoga helps maintain stability and balance. Avoid sitting for long periods at work or at home. Practice taking quick 5- to 10-minute breaks between tasks, focus the eyes on a faraway place, and walk around.

Food is medicine
Multiple sclerosis causes inflammation. Go green by getting back to fresh fruits and leafy greens – spinach, Swiss chard, and kale. Adding whole grains help keep the inflammation to a minimum. Plant-based oils, flaxseed, and food rich in omega-3 and omega-6 fatty acids such as seafood (tuna and salmon) also help with fighting inflammation. Spices like cinnamon, ginger and turmeric and other healthy fats from nuts, and vegetable oils help in keeping inflammation down. Eliminate processed foods from the diet as much as possible.

The sunshine vitamin – D
Lack of vitamin D is an indicator of the onset of multiple sclerosis and once onset, its speed of progression. Vitamin D is produced in the body by going out in the sun in the mornings and evenings; even as little as 20 minutes a day is sufficient. Get an adequate dose of vitamin D by including vitamin D-rich foods – eggs, milk, leafy and vegetables.

Say “No” to cigarettes and alcohol
Smokers who are affected by multiple sclerosis need to give up on the habit. Those who do not smoke need to avoid smoke at all costs, by staying away from smokers and smoking areas. Smoking tends to accelerate the damage to the brain in people with multiple sclerosis. Studies have shown that moderate amounts of alcohol may be beneficial for heart health. However, alcohol affects judgment, stability, balance, and coordination, and can only aggravate the conditions brought on by multiple sclerosis. Alcohol disturbs sleep; getting quality sleep is essential for managing the disorder.