Here I explore the connection between weight management and Multiple Sclerosis (MS), providing evidence-based dietary and lifestyle recommendations to support optimal health and well-being.
The impact of weight on MS
What have studies found?
- Obesity has been linked to a higher risk of developing MS and experiencing more frequent relapses.
- People with MS who are obese tend to have greater disability and experience worse long-term health outcomes.
- Excess weight is associated with heightened inflammation, a factor contributing to MS severity.
Why weight management matters
Effective weight management becomes even more crucial for individuals with MS due to the increased risk of co-existing conditions like type 2 diabetes and cardiovascular disease.
Factors affecting weight management
There are various factors influencing weight management, including:
- Basal Metabolic Rate (BMR) – This is your body’s internal calorie-burning furnace. Factors like physical activity, muscle mass, genetics, and thyroid hormones affect your BMR.
- Genetics – While genes don’t predetermine obesity, they may influence susceptibility to weight gain and sugar processing.
- Calories – “Calories in, calories out” is an over simplification. Our bodies are complex, and factors like gut bacteria and hormonal response play a significant role.
- Ultra-processed foods – These convenient, highly palatable options are often loaded with additives, sugar, fat, and salt, leading to overconsumption and weight gain. They may also disrupt the gut microbiome, impacting weight management.
- Gut microbiome – The trillions of microorganisms residing in your gut influence weight through factors like nutrient absorption, appetite regulation, and inflammation.
- Blood sugar regulation – A high-fibre diet promotes gradual blood sugar rise, preventing energy crashes and cravings for sugary snacks.
- Hormones – Leptin, ghrelin, insulin, and cortisol significantly impact appetite, energy expenditure, and fat storage.
- Movement and exercise – Our bodies are incredibly adaptable, and in response to exercise they may increase hunger cues, upping food intake. This doesn’t negate the benefits of exercise for weight management, but it highlights the importance of a holistic approach that considers diet alongside physical activity. Regular physical activity offers numerous benefits beyond weight loss, including improved heart health, immunity, and gut microbiome function.
Developing a sustainable approach
There’s no one-size-fits-all solution for weight management. Here are key principles for a sustainable approach:
- Focus on overall health, not just weight loss.
- Make gradual, long-term dietary and lifestyle changes.
- Prioritise nutrient-dense whole foods over processed options.
Dietary strategies
- Include a good quality protein source with each meal. Protein promotes satiety and helps regulate blood sugar.
- Choose healthy fats over refined sugars and processed carbohydrates. Healthy fats contribute to satiety, hormone regulation, and potentially reduced inflammation.
- Incorporate anti-inflammatory foods and antioxidants. These foods combat inflammation and protect cells from damage, positively impacting gut health, improving insulin sensitivity and overall well-being.
- Increase fibre and plant diversity in your diet. Fibre promotes satiety, regulates blood sugar, and supports a healthy gut microbiome.
- Consider prebiotic and probiotic foods. Prebiotics nourish good gut bacteria, while probiotics directly add beneficial strains to your gut microbiome.
Additional tips
- Explore Intermittent Fasting (IF). IF involves cycling between eating and fasting periods, potentially improving hormonal regulation and weight management.
- Maintain a healthy balance of omega-3 and omega-6 fatty acids. Omega-3s may help reduce inflammation, while excessive omega-6 intake may contribute to weight gain.
- Practise mindful eating. Pay attention to hunger and satiety cues, avoiding distractions like television while eating.
- Prioritise quality sleep for optimal metabolic health and appetite regulation.
Remember, consistency is key!
Additional resources
- Download my free guide on how to support your gut health with probiotic foods.