Multiple sclerosis and inflammation: what's the connection?
If you have multiple sclerosis, you know it's an autoimmune disease of the brain and spinal cord. In MS, the immune system attacks and damages the myelin sheath, causing inflammation. Several factors, including inflammation, play a crucial role in the development of MS.
Inflammation can damage nerves, disrupt nerve function, and cause scar tissue (sclerosis). Damage can cause many symptoms, like muscle weakness, coordination issues, sensory loss, and cognitive impairment. It's also a major cause of disease progression.
Furthermore, inflammation can break down the blood-brain barrier, which protects the CNS from harmful substances in the blood. This breakdown allows immune cells and other molecules to enter the CNS, further exacerbating the inflammatory response.
Inflammation and antioxidants: what's the connection?
Inflammation in the body is a natural response of the immune system to infection or injury. Antioxidants are substances that can counteract the damaging effects of inflammation by neutralizing free radicals, which are unstable molecules that damage cells and tissues.
How do antioxidants reduce inflammation in the body?
Antioxidants neutralize free radicals that are produced as a result of inflammation. Free radicals damage cells and tissues, contributing to chronic inflammation and the development of multiple sclerosis.
Antioxidants reduce oxidative stress, an imbalance between the production of free radicals and the body's ability to neutralize and prevent damage to cells and tissues.
Antioxidants inhibit the immune response by reducing the production of pro-inflammatory molecules and increasing the production of anti-inflammatory molecules.
What are some examples of antioxidants?
Vitamin C, vitamin E, beta-carotene, and selenium can be found in many foods, such as fruits, vegetables, nuts, and seeds. Supplements containing vitamins A, C, and E may also be beneficial for reducing inflammation in the body.
10 Ways To Get More Antioxidants Into Your Diet
Given all we know about antioxidants and their beneficial properties, it’s amazing that more people with multiple sclerosis don’t know the primary sources of antioxidants. MS researchers contribute antioxidants to reducing or preventing the progression of MS. Healthcare practitioners recommend a minimum of 5 servings of fruits and vegetables daily but say 7-10 servings is ideally better.
1. Breakfast
Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, 100% juice and yogurt into a blender; pour your delicious mixture into a cup and head out the door. Or throw some berries onto your cold or hot cereal.
Even the Golden Arches can help if you have no time in the morning. Order a fruit and yogurt parfait and some apple slices. For about $5, you get one to two servings of antioxidants.
2. Snacks
Here are five easy ways to get a quick mid-day antioxidant boost. Eat a handful of raisins, one cup of fresh red grapes, one cup of strawberries dipped in yogurt, one cup of baby carrots dipped in hummus or a handful of pecans.
3. Lunch and dinner
Even though it might sound trite, adding a salad to your daily meals can provide plenty of antioxidants. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to your Greek salad, or tart cranberries to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with string beans, tomatoes, peppers and red onions.
4. Dessert
With or without whipped cream or chocolate, berries are a wonderful way to end your day and another source of antioxidants.
5. Beverages
Replace your soda with tea or coffee, which boast antioxidant compounds. Have a glass of wine with dinner, or pour a glass of chai tea for a real change of pace.
6. Think outside the box
We know we can get our antioxidant fix from berries and salads. However, nutritionists say powerful antioxidants can also be found in unexpected foods, like russet potatoes, artichokes, and small red beans. In fact, beans have more antioxidant power than blueberries. So add some beans to your rice salad full of vegetables for even more antioxidants.
7. Cook lightly
Every night, you prepare vegetables for your family's dinner, thinking you're being responsible. But if you’re overcooking the vegetables, you’re cooking out many of the antioxidants' beneficial properties. Steam (don’t boil) vegetables; stop cooking before they lose their bright colours and taste.
8. Plant a garden
Experts believe that people who plant and harvest vegetables in their own yards are far more likely to eat more vegetables and fruits. This is compared to people who buy their produce at the store. So plant a garden, watch it grow and eat the fruits (literally) of your labour.
9. Take your healthy diet on vacation
Too many people consider escaping on vacation an opportunity to take a break from everything, including healthy eating. Think of vacation as a way to get introduced to new foods. Order a different vegetable dish in a restaurant and then pay attention to how the chef prepared the dish.
10. Cut back on ordering out
If you’re cooking, you’re not opening bags and boxes. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to eat the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.
In conclusion
Reducing inflammation in the body is critical for individuals with multiple sclerosis (MS). Eating foods rich in antioxidants can help reduce inflammation caused by MS. Through incorporating more fruits, vegetables, nuts, and seeds into their diets, individuals with MS can potentially improve their symptoms and possibly slow the progression of MS.