You’ve made it to Week 9 of your Nourish & Heal journey. Can you believe how far you’ve come? This week, we’re focusing on simple healing habits for MS that calm your nervous system and support real recovery.
For the past eight weeks, you’ve been building something incredible. You’ve added leafy greens, cruciferous veggies, flaxseeds, and colorful foods to your plate. You’ve boosted your hydration and discovered the power of anti-inflammatory spices. You’ve started helping your body detox naturally. But it’s not about being perfect. It’s about progress.
Below are some simple healing habits for MS that you can start today. These aren’t complicated. They don’t require special equipment. And you can do them even if you’re having a tough day.
Did you miss Week 8 Powerful Detox for MS? Here’s a link so you can catch up!
The Missing Piece: Your Breath is Medicine
Here’s something most people don’t realize. The way you breathe can actually flip a switch in your body. It can move you from stress mode into healing mode. Studies show that deep breathing helps the body and nerves relax. It helps support healing by calming your nervous system.
When you have MS, your nervous system is working overtime. It’s dealing with inflammation. It’s trying to repair itself. If you breathe in short, shallow bursts all day, your body thinks it needs to stay in fight-or-flight mode. This keeps you stuck in stress instead of shifting into healing.
There’s an easy breathing method that can make a big difference. It’s called box breathing, and it uses your belly instead of your chest. This kind of breathing is gentle on your body, uses less energy, and helps calm your nervous system. This is especially helpful when you’re living with MS. When your body feels calm, it can focus more on healing.
Here’s how you do it:
- Place one hand on your chest, one hand on your belly
- Breathe in through your nose for 4 counts, letting only your belly hand move up
- Hold for 4 counts
- Breathe out through your mouth for 4 counts, belly hand goes down (like you’re blowing out a candle)
- Hold empty for 4 counts
- Repeat 8-10 times
Your chest should stay mostly still. All the movement should be in your belly. This means you’re using your diaphragm – the most efficient way to breathe.
That’s it. Just 2-3 minutes, three times a day.
This isn’t just relaxation. This actually activates your vagus nerve. That’s the nerve that controls your body’s ability to heal and repair itself. When you do this breathing pattern, you’re telling your body it’s safe to focus on healing.
You can do this lying in bed. Sitting in your wheelchair. On your couch watching TV. Anywhere.
Simple Healing Habits for MS That Make a Difference
Your body needs to move, but movement doesn’t have to mean running marathons. Even gentle stretching helps your lymphatic system flush out toxins. It keeps your joints happy. It boosts your mood.
Try this: Set a timer for every hour. When it goes off, do one simple stretch. Reach your arms overhead. Roll your shoulders. Turn your head gently side to side. If you’re having a low-energy day, just wiggle your fingers and toes. Movement is movement.
Resistance bands are amazing too. They’re light. Easy to store. And you can use them sitting down. Just a few gentle pulls and pushes help keep your muscles strong.
I personally use OptimalBody Personal Fitness, an online gym made just for people with MS. The founder, David Lyons, also has MS. He used these same workouts to help him regain strength and mobility. It’s gentle, doable, and works for all levels, including those in a wheelchair. Gentle movement is one of the easiest healing habits for MS.
Sleep is Your Superpower
Your nervous system does most of its repair work while you sleep. But MS can make good sleep tricky.
Here are simple things that help:
- Keep your room cool and dark
- Put away screens an hour before bed
- Try that box breathing
- If your mind is racing, write down three things you’re grateful for
Even if you can’t sleep perfectly, rest helps. Lying quietly with your eyes closed still gives your nervous system a break.
One thing that really helps me fall asleep is a simple meditation along with deep breathing. As I’m lying there in the dark, I close my eyes and quietly tell each part of my body to relax, starting with my head. I say, “Relax my face… relax my jaw… relax my shoulders and arms…” and keep going all the way down to my toes. While doing this, I concentrate on my breathing. Most nights, I’m asleep before I even get that far. It’s a gentle way to let go of tension and help my body know it’s safe to rest.
Connection Heals Too
This might surprise you, but loneliness actually increases inflammation in your body. Connection reduces it. You don’t need to throw dinner parties. Simple connection works:
- Text one friend this week
- Join an online MS support group (make sure it’s a positive one)
- Share your healthy eating wins with someone who cares
- Ask for help when you need it
Even pets count. Petting a dog or cat lowers your stress hormones.
Remember Your Foundation
All these weeks, you’ve been building your healing foundation:
- Those leafy greens are feeding your nerves
- Cruciferous veggies are helping your body detox
- Flaxseeds help calm inflammation
- Colorful foods provide healing antioxidants
- Water is helping everything work better
You don’t have to do everything perfectly. This is not a strict diet. Just keep doing the best you can and don’t get mad at yourself if you do slip up.
Your Body Keeps Score
Your body remembers every good choice you make. Every glass of water. Every serving of spinach. Every deep breath. Some days you’ll feel amazing. Other days will be harder. That’s normal. That’s MS. But underneath it all, you’re building strength. You’re reducing inflammation. You’re giving your body what it needs to heal. And best of all, you’re building powerful healing habits for MS.
The magic isn’t in doing everything right. It’s in doing something consistently.
This week, pick one new habit. Maybe it’s the box breathing. Maybe it’s gentle stretching every hour. Maybe it’s going to bed 15 minutes earlier.
Start small. Be consistent. Trust the process. Your body is listening. Your body is healing. And you’re doing better than you think you are. These healing habits for MS might seem small, but they add up day after day.
Ready for Week 10? Next week, I’m diving into Learning to Relax Your Body and Nerves. You’ll learn simple techniques to calm your overstimulated nervous system. These can also help release the physical tension that comes with MS. You won’t want to miss it!
💌 Need Extra Simple Healing Habits for MS?
Join my MS in the Country newsletter for extra healing habits for MS and natural tips to support your healing. From breathing and sleep to hydration and connection. All designed to help you manage MS one step at a time.