See show notes for episode 002
Booklet – Take control of Multiple Sclerosis - http://www.direct-ms.org/resources/booklets/
Booklet – The Alberta Disadvantage - http://www.direct-ms.org/wp-content/uploads/2018/01/AlbertaDisadvantage.pdf
The following recommendations for nutritional changes are based on the robust and diverse scientific data which link various nutritional factors to MS onset and progression. It is important to completely avoid some foods, significantly reduce the consumption of others, and to greatly increase the intake of others.
- Foods that contain proteins which have the potential to cause autoimmune reactions and/or increase intestinal permeability. These are:
- All dairy products (e.g. milk, cheese, yoghurt)
- Foods containing gluten grains (e.g. wheat, rye or barley)
- Legumes (e.g. beans, soy, peanuts. peas)
- Any food that causes an allergic reaction as determined by a body reaction or a blood test. These foods can cause increased intestinal permeability (a leaky gut) and increased immune reactions.
- Candy, soft drinks and foods with a high sugar content as well as foods with artificial sweeteners. These foods alter the gut flora which in turn can cause a leaky gut and problematic immune reactions.
- Foods that contain saturated fat. Eat red meat (lean cuts) only once a week.
- The intake of omega 6 polyunsaturated fats which are found in margarine, salad oils and many baked goods. Use olive oil (monounsaturated fat) for fat supply
- Non-gluten grains such as corn and oats. Use mainly rice for grain products and eat these in moderation as a high consumption can adversely affect the gut flora.
- Alcohol consumption. At best, drink wine in moderation and completely avoid beer.
- Eat skinless chicken breast, game meat and fish for protein content. Fish such as salmon and mackerel also contain omega 3 polyunsaturated fat, which is very beneficial.
- Eat lots of vegetables and fruits for carbohydrates and fiber.
- Take a variety of supplements to bolster immune regulation, to increase anti-oxidant capacity and to avoid deficiencies. The recommended supplements are listed below.
- Vitamin D3: 6000-8000 IU
- This is best gotten from pills not associated with any vitamin A.
- Omega 3 Essential Fatty Acids: 5 – 8 g of EPA+DHA
- This is best gotten from fish oil such as salmon oil (.3 grams EPA + DHA per 1gram capsule). 1-2 tablespoons of cod liver oil is also an option but ensure that vitamin A content does not exceed 5000 IU. The addition of 1 tablespoon of flax oil can be of value because it contains alpha linolenic acid, a precursor to EPA and DHA.
- Calcium: 500 – 700 mg
- Magnesium: 400 – 600 mg
- Vitamin A: 5000 IU
- Vitamin B complex: 100 mg
- Vitamin B12: 1-2 mg
- Vitamin C: 1 g
- Vitamin E (natural): 400 IU
- Zinc: 20 mg
- Copper: 1 mg
- Selenium: 100 mcg
- Manganese: 10 mg
- Iodine: 200 mcg
Antioxidants (choose two)
- Grape Seed Extract: 2-4 capsules
- Ginkgo Biloba: 120 mg
- Alpha Lipoic Acid: 1200 mg
- Coenzyme Q10: 60-90 mg
- EGCG Max (epigallocatechin-3-gallate): 2 capsules (700 mg each)
- Quercetin: 400 mg
- Bromelain: 400 mg
- 6 to 9 capsules (2 to 3 with each meal)
This is the monthly podcast for the Best Bet Diet. Our podcast website is www.directms.org and our full website for the registered charity DIRECT-MS is www.direct-ms.org. Each month we will post two podcasts related to managing multiple sclerosis through nutritional strategies: a short podcast with a list of key facts and recommendations, and a full podcast that describes the underlying science. Thanks for listening and please subscribe and share!