Multiple sclerosis: healthy habits to manage symptoms and improve quality of life

Discover practical tips and healthy habits to live better with multiple sclerosis. We explain how exercise, nutrition, rest, emotional support and rehabilitation can help you manage symptoms such as fatigue, pain or spasticity, improving your quality of life with MS.

Living with multiple sclerosis involves daily challenges, but with the right approach it is possible to lead a full and meaningful life. Every person with MS is different, with unique symptoms and experiences; however, there are general strategies that have been shown to help manage symptoms and improve the quality of life for those living with the disease. Once you get past the initial stage of diagnosis, adopting healthy habits and relying on a multidisciplinary team will make a big difference in how you feel day-to-day and in the course of the disease. Here is a guide to practical recommendations – from physical care to emotional support – that will allow you to take charge of your well-being despite MS.

A comprehensive approach to better living with MS

Multiple sclerosis affects several aspects of life (physical, cognitive, emotional), so it is essential to approach it in a comprehensive manner. This means combining conventional medical treatments with lifestyle changes and rehabilitation therapies. In other words, medications are very important, but your own daily habits also count when it comes to managing MS.

Following your neurologist’s instructions regarding medication is a priority – for example, not skipping doses and going for regular check-ups. To this we must add everything you can do for your health: eating well, staying active, getting enough rest, taking care of your mental health and relying on rehabilitation professionals.
A comprehensive plan could be: taking your disease-modifying treatment as prescribed, exercising regularly, eating a balanced diet, getting a good night’s sleep, managing stress with relaxation techniques and attending physiotherapy or other therapies to address specific symptoms. The combination will enhance your quality of life more than any single measure.

“Small, consistent changes achieve big results over time.”

Healthy habits and tips

Here are eight key habits that can have a very positive impact on your well-being and symptom management:

Far from making fatigue worse, regular exercise helps reduce fatigue and improve your energy and mood. It improves muscle strength, balance and cardiovascular endurance, as well as providing emotional benefits.
The important thing is to tailor exercise to your abilities: no need to run marathons. Try walking, swimming, cycling, yoga, pilates or tai chi. These are low-impact activities that strengthen without overloading.
Studies show significant improvements in strength, aerobic capacity, mobility and walking ability with MS exercise programs. In addition, exercise releases endorphins, which improves mood and may relieve depression or anxiety.
A specialized physical therapist can design a safe, progressive plan. Remember: some movement is better than none. Even on days of fatigue, gentle stretching or breathing helps. Listen to your body and be consistent: regularity is key.

There is no universal “MS diet”, but there is consensus that the Mediterranean diet is especially beneficial:

• Rich in fruits and vegetables, whole grains, legumes, fish, olive oil and nuts.
• It provides healthy fats and antioxidants that help fight inflammation.

Avoid ultra-processed foods, excessive fats or sugars. Maintaining a healthy weight reduces fatigue and facilitates mobility. Excess fat tissue produces pro-inflammatory substances that can negatively influence MS.
If you need to lose weight, do it gradually with diet and exercise. It’s not about obsessing, but about taking care of your diet as part of your treatment. A nutritionist can tailor a plan to suit your tastes and needs (including vitamin D if appropriate).

Chronic fatigue is one of the most challenging symptoms. Add sometimes sleep problems (spasticity, discomfort, nocturia, anxiety) and a cycle of fatigue is created. To break it:

• Maintain regular sleeping schedules.
• Creates a dark and quiet environment.
• Avoid screens/stimuli before bedtime.
• Design a relaxing routine (gentle reading, warm shower, quiet music, breathing).
• If needed, take short naps (15-20 min) without interfering with the night.
• Dose your energy throughout the day by interspersing breaks.

If sleep problems persist (pain, spasms, etc.), discuss it with your doctor: specific treatments are available. Sleeping well is not a luxury, it is a necessity.

Stress does not cause MS, but it can exacerbate symptoms or trigger flare-ups in some people. Practicing stress management helps mentally and physically.
Helpful options: meditation, deep breathing, gentle yoga, mindfulness, nature walks, art, music, pets. Set aside 5-10 minutes a day to unwind.
If anxiety or sadness is strong, seek professional help (individual or group therapy with someone who understands MS). Taking care of your mental health is an essential part of living well with MS and is associated with less fatigue and better quality of life.

Smoking is associated with increased MS activity and progression, increases inflammation and may even interfere with the effectiveness of some treatments.
The good news: quitting smoking can slow progression and reduce relapses. Ask for help: programs, nicotine substitutes or medication increase success.
With alcohol, opt for moderation. It can worsen balance and sleep. See how it affects you and adjust.

MS can also bring cognitive challenges (memory, attention, processing speed). Keep your mind trained with enjoyable activities:

• Crosswords, Sudokus, puzzles.
• Reading and writing.
• Learning something new (language, instrument).
• Board games with friends.
  Consider cognitive stimulation workshops. Avoid isolation and alternate with breaks to avoid fatigue.

Organize spaces and routines to minimize unnecessary efforts:

• Reposition frequent objects within reach.
• Install support bars if there are balance problems.
• Sit for long tasks (cooking, dressing).
• At work, negotiate flexibility or telecommuting options.
• Apply energy savings: demanding tasks in your peak hours, short and frequent breaks, and say “no” when necessary.
  Lean on technical aids or people you trust. It’s not giving up: it’s smart energy management.

Many people with MS are sensitive to heat: it can temporarily intensify fatigue, imbalance or visual symptoms. Recommendations:

• Cool environments (fan/AC), breathable clothing and hydration.
• Avoid very hot jacuzzis or saunas; moderate the temperature in the shower.
• Rearrange physical activity early in the day or late in the summer.
  If cold affects you with stiffness, bundle up and warm up before moving. Small thermal adjustments keep symptoms more stable.

Professional support: rehabilitation and therapy for a better quality of life

In addition to what you do at home, it is valuable to have specialized professional support. Multidisciplinary rehabilitation brings together physiotherapists, occupational therapists, speech therapists, neuropsychologists and other professionals to optimize your functioning in all areas. Don’t wait until you are very ill to seek rehabilitation; starting it in the early stages is recommended.

• Physical therapy: improves gait, strength, coordination and helps manage spasticity and pain; prevents contractures.

• Occupational therapy: adapts daily activities and recommends assistive devices to maximize your independence.

• Speech therapy: if there are speech or swallowing difficulties, improve communication and safety when eating.

• Neuropsychology and psychological support: works on cognition, emotional management and social-occupational adaptation.

Scientific evidence supports that comprehensive rehabilitation improves symptoms, reduces cumulative disability and maintains social participation. It is an essential complement to medical treatment.

On the Costa Blanca (Spain), Medifit Reha offers an intensive and personalized intensive and personalized MS program that integrates physiotherapy, occupational therapy, speech therapy, psychological support and group activities in a calm environment. Many patients report improvements in endurance, mobility and mood, gaining self-confidence.

Towards a better quality of life, one step at a time

Managing MS symptoms and maintaining a good quality of life is possible. It requires an active approach on your part, incorporating healthy habits and being aware of your needs. Have your “toolboxes” ready:

• Well-planned exercise and rest.
• Stress coping strategies.
• Technical supports and adaptations in the environment.
• Rehabilitation when applicable.

Don’t compare yourself with others: celebrate your progress and be patient with temporary setbacks. Surround yourself with people and professionals who add positivity. Asking for help is intelligence, not defeat.

Take the next step

Take the next step toward a fuller life with MS. At Medifit Reha we have a multidisciplinary MS rehabilitation program designed to help you implement these habits and manage your symptoms in a personalized way. Our team in Spain accompanies you with physiotherapy, psychological support and self-care education in a motivating environment.

Request information on MS rehabilitation program