Your daily habits can make a big difference in how you feel when you have MS.
Because multiple sclerosis (MS) affects the central nervous system, it can cause symptoms throughout the body, including numbness, fatigue, and problems with balance. But taking good care of your body — in addition to sticking to yourmultiple sclerosis treatment plan- 可以帮助您管理MS症状。
“我们开始更好地了解这些额外措施的重要性，”Lisa Billars, MD, chief of neurology for Kaiser Permanente of Georgia in Atlanta. "The focus is not only on treating the disease, but also about optimizing the health of patients in light of their medical condition."
From keeping your cool — literally — to staying mentally engaged and physically active, following these lifestyle tips can help you stay healthy and live your best life with multiple sclerosis.
吃更多的营养食品来觉得你最好
没有特别的女士饮食，而是一个整体健康的饮食计划可以给你更多的能量，帮助避免慢性病，如心脏病和2型糖尿病。
“许多神经科医生接受MS患者的一般方法推荐用大量的水果和蔬菜，瘦蛋白和欧米茄-3脂肪酸进行健康饮食，”Billars博士说。
消耗足够的纤维也很重要，因为防止便秘，一个常见的问题有女士的人. Many fruits, vegetables, and whole grains, along with dried beans and lentils, are good sources of fiber. If you increase your fiber intake, be sure to also increase the amount of fluids in your diet. Not doing so can result in worsened便秘.
如果MS已经减少了你的品味感，请尝试使用更多的草药和香料，辣酱或柑橘汁在您的食物中给予它们更多的味道。温暖的食物也往往比冷食物更强烈的味道。
Keep Moving for Better Fitness and Function
运动对于具有多种硬化的每个人来说，运动对于健身和功能来说都很重要。
"Movement of the body is crucial in patients with MS at every stage," Billars says. Regular exercise promotes flexibility, can improve your balance, and may also help with common女士并发症，这样的便秘，睡眠困难和认知问题。
它可能有助于与物理治疗师一起识别将加强弱势区域的练习，并帮助您达到特定目标，例如步行更容易或改善脚下。
如果您在运动期间倾向于过热，请尝试在一天的冷却时间内进行户外活动，在空调健身房或游泳中锻炼身体。山塔说，虽然不是过度的，但任何东西都比没有好。她建议在每周至少五天内获得一些身体活动。
RELATED:Functional Exercise for Multiple Sclerosis: Advice From a Physical Therapist
保持你的大脑参与和刺激
In addition to exercising your body, it's important to锻炼你的大脑.
“女士患者经常需要使用更多的大脑来做特定的任务，而不是健康的人，”俄亥俄州州立大学韦斯纳医疗中心的神经科医师Michael K. Racke说。“而且旧的格言'使用它或失去它'肯定适用于MS中的认知功能。”
精神上挑战的活动，如做填字游戏或Word游戏，乘坐课程，玩记忆游戏或阅读，都帮助保持你的大脑敏锐。保持社会活跃也有助于您的大脑功能并同时脱离孤独。
解决睡眠问题以获得您需要的其余部分
Sleep is essential to functioning well, particularly when your body is under stress or battling an illness, says Dr. Racke. You can practice good sleep hygiene by sticking to a consistent睡眠时间表; keeping your bedroom dark, quiet, and cool; avoiding too many fluids before bedtime; and creating a relaxing bedtime routine.
解决中断睡眠的任何特定问题也很重要，或者难以首先睡着了。焦虑，肌肉痉挛，频繁的夜间排尿，restless legs syndrome,睡眠呼吸暂停并且抑郁症都是普通的人，并且可以扰乱你的睡眠。让您的医生知道您是否具有持续的睡眠困难，不会响应自助措施。
RELATED:Sleep 101: The Ultimate Guide on How to Get a Better Night’s Sleep
与你的医生谈论维生素D.
科学家们涉嫌联系维生素D和MS多年来，而且study published in October 2017 in the journal神经病学增加了证据维生素D缺乏症may increase a person’s risk of developing multiple sclerosis.
But what if you already have MS? The results of some studies suggest that people with higher vitamin D levels have fewer relapses and less disease progression, but the benefits may be limited to younger people in earlier stages of MS.
现在，它不清楚是否是维生素D补充剂help, but Billars says, "Until more solid research becomes available, it seems there is little harm in screening for vitamin D deficiency in MS patients and giving supplements to those with low levels." She suggests doses of about 2,000 units daily.
RELATED:女士的人是否应该服用维生素D补充剂？
处理抑郁症以帮助疲劳
在MS中发生的大脑中的炎症和处理MS的应力可以引发抑郁症。
“MS人口中，抑郁症明显升高，”雷克斯博士说。“它也可能是疲劳常见症状的一种解释。”
心理治疗（“谈论”治疗）和antidepressant medication既有效抑郁症治疗在有女士的人。健康的生活策略，如营养丰富的饮食，经常锻炼，有睡眠常规，并参加一个MS support小组也将有助于，但不会对自己的严重抑郁症。
如果您怀疑抑郁症，请与您的医生交谈。如果您不确定，请在网站上使用在线筛选工具心理健康美国.
RELATED:抑郁，焦虑和女士：有什么关系？
如果你有一个，踢你的吸烟习惯
为了获得最佳健康，重要的是戒掉不健康的习惯 - 这对吸烟尤其如此。
“吸烟是拥有MS以及疾病恶化的大风险因素，”Racke说。这意味着虽然吸烟对每个人来说都是不健康的，但对MS的人来说是一种特别有害的生活方式选择。
According to a国家多发生组织社会发表的MS和吸烟综述， 接触二手烟还提高了开发MS和体验症状进展的风险。
网站SmokeFree.govhas tips, tools, and advice for quitting.
减少压力计划
Feeling chronically强调减少任何人的生活质量。对于有MS的人，一些研究表明压力可能会触发MS症状或使它们更糟糕。
减少压力另一方面，通过冥想培训或其他压力减少措施，已被证明可以提高生活质量和可能缓慢的疾病进展。
"Management of stress is an important part of staying healthy with MS," Billars says. "Strengthening positive relationships through spending time with loved ones, exercise, finding a club or enjoyable hobby, meditation, and biofeedback are all ways to help cope with stress."
学习管理压力不会过夜。它可能有助于尝试一些建议的练习梅奥诊所或阅读主题的权威书，如The Mayo Clinic Guide to Stress-Free Livingamit sood，md，完全灾难生活由Jon Kabat-Zinn，或Kabat-Zinn之一的许多其他关于一个思想和冥想的书籍。
RELATED:7易于使用的冥想应用程序可以帮助您实现禅宗
避免太热或太冷
A high percentage of people with MS are sensitive to heat and experience a worsening of symptoms — and sometimes new symptoms — when their body temperature rises.
“很明显，极端温度，特别是热量，可以加剧MS的临床症状，”Racke说。温度的增加损害了MS已经损坏的神经能够进行电脉冲的能力。
你可以通过避免热本让自己凉爽rs or baths, staying hydrated, using fans and air-conditioning in hot weather, wearing acooling vest要么脖子包装，穿上冷却时间的休息，并远离阳光直射。
当温度寒冷时，也采取预防措施保持温暖。有些人在寒冷的天气中经历了痉挛性，疲劳和其他症状。
RELATED:当寒冷的天气恶化MS症状时该怎么办
把它放在自己身上
找到方法让每一天更容易，无论是采用整体策略，如暂停自己或者识别特定工具，例如罐开盖或电动牙刷，使特定任务更容易。
“有时有MS的人将从适应性战略中受益，以帮助他们与短期记忆等事情，”Racke说。写自己的笔记或使用日常提醒使用智能手机是两种帮助您留在轨道的方法。
Mobility aids, such as canes, walkers, and wheelchairs, can help you conserve energy during daily tasks and keep you mobile if walking is a problem.
并不要从休息一下when you start to feel fatigued. "MS patients may be able to function fairly normally when well rested, but may have worsening function at the end of the day when tired," Racke says.
Additional reporting by Ingrid Strauch.
