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。vwin app
“我们开始更好地理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.
吃更多的营养食品以感觉最好
没有特殊的MS饮食，但是整体健康饮食计划可以为您提供更多的能量，并有助于避免慢性病，例如心脏病和2型糖尿病。
Billars博士说：“许多神经科医生接受MS患者的一般方法是建议健康饮食，含有大量的水果和蔬菜，瘦蛋白和omega-3脂肪酸。”
食用足够的纤维也很重要防止便秘，一个普遍的问题有MS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降低了您的口味感，请尝试在食物中使用更多的草药和香料，辣酱或柑橘汁，以使它们更有风味。温暖的食物也往往比冷食物具有更强的口味。
Keep Moving for Better Fitness and Function
运动对健身和功能都有多发性硬化症的每个人都很重要。
"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 commonMS并发症，这些便秘，睡眠困难和认知问题。
它可能有助于与物理治疗师合作，以确定将加强弱势区域并帮助您实现特定目标的练习，例如更轻松地走路或改善脚部下降。
如果您在运动过程中倾向于过热，请尝试在一天中的凉爽时间进行户外活动，在空调健身房或游泳中锻炼。Billars说，尽管不要过度使用它很重要，但任何事情总比没有好。她建议每周至少五天尝试进行一些体育活动。
有关的：Functional Exercise for Multiple Sclerosis: Advice From a Physical Therapist
保持大脑的参与和刺激
In addition to exercising your body, it's important to锻炼你的大脑。
俄亥俄州立大学Wexner Medical Center的神经科医学博士Michael K. Racke说：“ MS患者通常需要使用更多的大脑来完成特定的任务。”“而且古老的格言'使用或失去它'绝对适用于MS中的认知功能。”
精神挑战性的活动，例如做填字游戏或文字游戏，上课，玩记忆游戏或阅读，都有助于保持大脑的清晰度。保持社交活动还可以帮助您的大脑功能，同时避免孤独。
解决睡眠问题以获取您需要的剩下的问题
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.
解决任何特定的问题，这些特定问题首先使您的睡眠打断或使其难以入睡。焦虑，muscle spasticity，经常夜间排尿，不安的腿综合征，，，，睡眠呼吸暂停，抑郁症在MS的患者中都是常见的，可能会破坏您的睡眠。让您的医生知道您是否遇到持久的睡眠困难，无法对自助措施做出反应。
有关的：Sleep 101: The Ultimate Guide on How to Get a Better Night’s Sleep
与您的医生谈谈服用维生素D
科学家怀疑维生素D和MS多年，以及study published in October 2017 in the journal神经病学增加了证据维生素D缺乏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.
目前，还不清楚是否是否维生素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.
处理抑郁以帮助疲劳
MS中发生的大脑炎症和处理MS的压力都可以触发抑郁症。
Racke博士说：“ MS人群的抑郁症显着升高。”“这也可能是疲劳常见症状的一种解释。”
心理治疗（“谈话”疗法）和抗抑郁药都有效抑郁症治疗在有MS的人中。健康的生活策略，例如遵循营养饮食，定期运动，进行睡眠习惯，并参加MS support小组也将提供帮助，但不会自行治疗严重的抑郁症。
如果您怀疑抑郁症，请与您的医生交谈。如果不确定，请在网站上使用在线筛选工具美国心理健康。
有关的：抑郁，焦虑和MS：有什么联系？
如果有一个，请踢烟习惯
为了获得最佳健康，重要的是戒除不健康的习惯 - 吸烟尤其如此。
Racke说：“吸烟是MS和疾病恶化的重要危险因素。”这意味着，尽管吸烟对每个人都是不健康的，但对于MS的人来说，这是一个特别有害的生活方式选择。
根据国家多发性硬化症协会发表的有关MS和吸烟的摘要， 接触二手烟还增加了发展MS和经历症状进展的风险。
网站smokfree.gov.has tips, tools, and advice for quitting.
有减少压力计划
长期压力降低了任何人的生活质量。对于患有MS的人，一些研究表明压力可能会触发MS症状或使其恶化。
减轻压力另一方面，通过冥想训练或其他减少压力习惯，已被证明可以改善生活质量，并可能缓慢疾病进展。
"vwin appManagement 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."
学习管理压力不会在一夜之vwin app间发生。尝试尝试的一些练习可能有助于梅奥诊所或阅读有关该主题的权威书，例如The Mayo Clinic Guide to Stress-Free Livingby Amit Sood, MD,充实的灾难生活由乔恩·卡巴特·赞恩（Jon Kabat-Zinn）或卡巴特·兹恩（Kabat-Zinn）的许多其他关于正念和冥想的书之一。
避免变得太热或太冷
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.
Racke说：“很明显，极端温度，尤其是热量会加剧MS的临床症状。”温度的升高会损害MS已经损坏的神经进行电脉冲的能力。
You can keep yourself cooler by avoiding hot showers or baths, staying hydrated, using fans and air-conditioning in hot weather, wearing acooling vest或者颈部包裹，休息休息，远离阳光直射。
当温度严重时，还要采取预防措施保持温暖。在寒冷的天气中，有些患有MS的人会增加痉挛，疲劳和其他症状。
有关的：寒冷天气恶化MS症状时该怎么办
轻松自己
寻找使每天更轻松的方法，无论是采用整体策略，例如节奏自己，或识别特定工具，例如开罐或电动牙刷，这使特定任务更容易。
Racke说：“有时有MS的人会从自适应策略中受益，以帮助他们进行短期记忆之类的事情。”写下笔记或使用日常提醒的智能手机是帮助您保持正轨的两种方法。
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.
而且不要退缩休息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.
