This month we speak with Joan Embry about sticking to the Best Bet Diet while dining out. Joan is working on an update to the recipe book. In the meantime, you can find the recipe book at http://www.direct-ms.org/nutrition/recipes/
Vitamin D - The cheapest, easiest, safest thing you can take to improve your health - whether you have MS or not - Episode 7
Links to material mentioned in this episode:
Our library of nearly 400 research papers on Vitamin D
Booklet – Protect your family from MS
Presentation by Dr. Robert Heaney – Vitamin D for disease prevention https://youtu.be/1V_oZm-A4xs
H Tremlett, F Zhu, A Ascherio, KL Munger. 2018. Sun exposure over the life course and associations with multiple sclerosis. Neurology 90 (14), e1191-e1199
Nielsen NM, Munger KL, Koch-Henriksen N, Hougaard DM, Magyari M, Jørgensen KT, Lundqvist M, Simonsen J, Jess T, Cohen A, Stenager E. Neonatal vitamin D status and risk of multiple sclerosis: a population-based case-control study. Neurology. 2017 Jan 3;88(1):44-51.
Holick MF. Vitamin D deficiency. New England Journal of Medicine. 2007 Jul 19;357(3):266-81.
Kimball SM, Ursell MR, O'Connor P, Vieth R., 2007, Safety of vitamin D3 in adults with multiple sclerosis. Am J Clin Nutr. 86(3):645-51.
Audio version of Dr. Verbora’s presentation for DIRECT-MS in Calgary from September 2018 - Episode 6
Link to youtube video that has additional information such as slides and a Q&A session
In this episode we interview Dr. Michael Verbora about the benefits and risks of medical cannabis for MS patients. It turns out there are many of the former and few of the latter.
World Health Organization report on CBD
Academies of science report on cannabis benefits and risks
Link to youtube video
This month we interview founding member and vice president of Direct-MS Nick Topolniski, who has been living the diet to manage his MS for two decades.
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!