Multiple sclerosis (MS) is a challenging condition, and too often, the advice patients receive doesn’t address the root causes that fuel chronic inflammation. While many specialists rely on tests and medications, there are key lifestyle mistakes that can inadvertently make your symptoms worse. In this post, we’ll explore six common mistakes that people with MS often make—and how a holistic approach can set you on the path to real, lasting relief.
1. Ignoring Gut Health and Bowel Movements
Did you know that about 70–80% of your immune system is housed in your gut? When you’re not having regular, complete bowel movements, harmful bacteria and their waste products linger in your intestines. This imbalance can increase intestinal permeability (leaky gut), trigger chronic inflammation, and even contribute to plaque formation in the brain and spinal cord.
What to Do:
- Aim for 2–4 regular bowel movements per day.
- Focus on a fiber-rich diet to support a healthy gut microbiome.
- Stay hydrated to help flush out toxins and maintain smooth digestion.
2. Overindulging in Sugar and Processed Foods
High sugar and processed foods wreak havoc on your body by fueling harmful bacteria and triggering oxidative stress. These foods disrupt normal metabolism, activate inflammatory pathways, and create an environment where inflammation can run rampant—a situation that’s especially dangerous for those with MS.
What to Do:
- Cut down on refined sugars and processed snacks.
- Choose whole, unprocessed foods like fruits, vegetables, and whole grains to support your metabolism and reduce inflammation.
- Focus on anti-inflammatory options to protect your body’s natural repair mechanisms.
3. Overlooking the Importance of Phytonutrients
Many popular diets such as paleo or carnivore might temporarily reduce inflammation by cutting out sugars and processed carbs, but they often lack the crucial phytonutrients found in plants. Phytonutrients—from terpenes to polyphenols, chlorophyll, and more—offer powerful antioxidant and anti-inflammatory benefits. Without these, you may be missing out on key elements that support your overall health and immune balance.
What to Do:
- Incorporate a variety of colorful fruits and vegetables into your diet.
- Embrace foods rich in phytonutrients like leafy greens, berries, cruciferous vegetables, and whole herbs.
- Consider a balanced diet that maximizes plant-based micronutrients without completely excluding lean proteins.
4. Ignoring Stress and Trauma
Stress isn’t just a mental burden—it’s a physical trigger for inflammation. Chronic stress and unresolved trauma (both major and everyday) can elevate cortisol levels, impair your gut’s function, and worsen MS symptoms. Many patients unknowingly sacrifice their emotional well-being by constantly putting others’ needs first or by neglecting self-care.
What to Do:
- Recognize your unmet needs and identify stress triggers in your daily life.
- Set healthy boundaries to ensure you’re not overextending yourself.
- Incorporate stress-management techniques like meditation, journaling, or yoga into your routine.
5. Neglecting Restorative Sleep
Quality sleep is essential for healing, but many individuals with MS struggle to get the restorative rest they need. Poor sleep disrupts hormonal balance, increases inflammatory cytokines, and leaves you vulnerable to more frequent flare-ups.
What to Do:
- Establish a consistent sleep schedule and create a calming bedtime routine.
- Minimize screen time and other distractions before bed.
- Consider natural sleep aids or relaxation techniques to promote deeper, more restorative sleep.
6. Leading a Sedentary Lifestyle
Regular physical activity is one of the most potent natural ways to reduce inflammation. When you’re inactive, your body misses out on the anti-inflammatory benefits of exercise—such as the release of beneficial hormones and improved circulation. Even if MS causes fatigue or joint pain, finding a personalized exercise routine is key.
What to Do:
- Engage in low-impact activities like walking, swimming, or gentle yoga.
- Gradually incorporate strength training and resistance exercises to boost muscle tone and support joint stability.
- Aim for consistent movement throughout the week, adapting your routine to fit your energy levels and capabilities.
Frequently Asked Questions
1. How does gut health influence MS symptoms?
Your gut houses a large portion of your immune system, and imbalances in gut bacteria can increase intestinal permeability (“leaky gut”), triggering systemic inflammation that may worsen MS lesions. Supporting a diverse microbiome with fiber-rich foods, resistant starches, and targeted prebiotics helps reinforce the intestinal barrier, lower pro-inflammatory cytokines, and may reduce relapse frequency.
2. What impact do sugar and processed foods have on MS inflammation?
High intakes of refined sugars and ultra‐processed snacks promote oxidative stress and feed harmful gut microbes, fueling pro-inflammatory pathways. Over time, this can exacerbate neuroinflammation and symptom flare-ups in MS. Swapping these for whole fruits, vegetables, and minimally processed grains stabilizes blood sugar, limits inflammatory triggers, and supports overall immune balance.
3. Which phytonutrient-rich foods are most beneficial for MS?
Phytonutrients—such as polyphenols in berries, terpenes in herbs, and chlorophyll in leafy greens—provide potent antioxidant and anti-inflammatory effects. Regularly incorporating colorful vegetables (spinach, kale), berries (blueberries, strawberries), and spices (turmeric, ginger) helps quench free radicals and modulate immune signaling pathways linked to MS progression.
4. How can stress management affect MS flare-ups?
Chronic stress elevates cortisol and other stress mediators that disrupt gut function and amplify inflammation. Integrating relaxation techniques—like mindfulness meditation, deep-breathing exercises, or gentle yoga—lowers stress hormone levels, supports gut-brain communication, and has been shown to improve fatigue, mood, and overall quality of life in MS patients.
5. What types of exercise are safe and beneficial for people with MS?
Low-impact activities—such as walking, swimming, water-based aerobics, and gentle yoga—offer anti-inflammatory benefits without overtaxing fatigued muscles or sensitive joints. Gradually adding resistance exercises under professional guidance helps maintain muscle tone, support joint stability, and promote circulation, all of which contribute to reduced symptom severity and improved functional capacity.
Taking Control of Your Health
Taking control of your health starts with understanding the power of your gut and making informed choices that support your body’s natural healing processes. Embracing personalized, gut-focused lifestyle strategies can be a transformative step in managing multiple sclerosis and achieving lasting results.
For personalized guidance and support, schedule a discovery call with Dr. Chanu Dasari at MGI Clinics. Our Case Studies page features stories of patients who have successfully managed their conditions through the Mind-Gut-Immunity Method.
Start Your Journey to Better Health Today
Discover the transformative power of the Mind-Gut-Immunity Method! Over the past decade, Dr. Dasari has helped countless clients reduce inflammation and find relief from autoimmune issues, often in just 3-6 weeks. Now, you can start your journey to better health with our free training. Click the link below, choose your condition, and learn how our proven approach can help you feel better fast.
About the Author
Dr. Chanu Dasari, a distinguished clinician with a career spanning renowned institutions like Vanderbilt University, Oxford University, and the University of California, has made significant contributions to medical research and practice. His work, published in top peer-reviewed scientific journals and adopted by the US Department of Health, highlights his commitment to advancing healthcare. Dr. Dasari is board-certified by the American Board of Medical Specialties and the American College of Surgeons, with a specialization in hernia repair, gallbladder removal, cysts, digestive disease, and cancer. As the founder of the Mind-Gut-Immunity Clinic, he draws from personal experience with autoimmune and digestive dysfunction to lead a team dedicated to patient-centered care using evidence-based protocols.
The insights and recommendations presented in this article are underpinned by rigorous scientific research, including the following key studies:
- Fanara, S., Aprile, M., Iacono, S., Schirò, G., Bianchi, A., Brighina, F., Dominguez, L. J., Ragonese, P., & Salemi, G. (2021). The role of nutritional lifestyle and physical activity in multiple sclerosis pathogenesis and management: A narrative review. Nutrients, 13(11), 3774. https://doi.org/10.3390/nu13113774 PMID: 34836032 (https://pubmed.ncbi.nlm.nih.gov/34836032/) PubMed
- Stoiloudis, P., Kesidou, E., Bakirtzis, C., Sintila, S.–A., Konstantinidou, N., Boziki, M., & Grigoriadis, N. (2022). The role of diet and interventions on multiple sclerosis: A review. Nutrients, 14(6), 1150. https://doi.org/10.3390/nu14061150 PMID: 35334810 (https://pubmed.ncbi.nlm.nih.gov/35334810/) PubMed
