Nourish and Heal: 5 Steps to Healing Naturally

Nourish and heal your body naturally, one gentle step at a time.

If you’re living with multiple sclerosis (MS), I want you to know you’re not alone. It’s okay to feel frustrated, scared, or stuck, but there is a way forward.

I’ve tried many different MS diets, hoping “this is the one,” only to be let down again and again. It wasn’t until I altered my diet to fit my body’s needs that my symptoms finally started to reverse. You’ve probably heard the basics before: eat your veggies, exercise, and lower your stress. It’s true, you need to eat a lot of vegetables. But here’s the real question:

▶️ How many leafy greens and cruciferous vegetables did you actually eat yesterday?

I’m not here to lecture you, I get it. Before I changed my diet, I rarely ate vegetables. Even when I first switched to a “healthier diet,” I did eat more vegetables… but not that many. And, I still enjoyed my store-bought almond milk and gluten-free packaged snacks. The truth is, those foods are not healing. If you’re ready to give your body what it truly needs to heal, there’s one powerful change to make.

It starts with overloading it with nutrients.

So what exactly does that mean? It means, loading up on lots of veggies! Below is a simple path I like to call Nourish and Heal. It’s about giving your body everything it needs to heal, naturally, step-by-step. If you’re ready to nourish and heal your body, there’s one powerful change to make.

Here are the 5 core steps of healing:

1. Flood Your Body With Nutrients

Why does eating healthy have to be so complicated? One minute it’s “eat this,” the next it’s “avoid that.” It’s mind-boggling. Wouldn’t it be nice to just eat real food without worrying about following a certain diet? There are endless food choices – produce, dairy, meat, boxed foods, canned goods. But when it comes to healing your central nervous system (CNS), only a few foods truly rebuild your body.

Here’s what matters most:

• Leafy greens and cruciferous vegetables: Support gut-brain communication and CNS health.
• Omega-3s: Help rebuild and protect brain cells and myelin.
• Fruits: Especially blueberries, which reduce oxidative stress and boost brain function.

You can get omega-3s from fatty fish, but many fish today live in polluted waters. If you want to heal as quickly as possible, it’s better to focus on plant-based sources for now. Plant foods like fresh ground flaxseeds and chia seeds. The truth is simple: every time you eat, you’re giving your body a message.

You can either fuel your healing or hold it back.

I’m not saying you have to become a vegetarian. I’m saying you can heal faster by focusing on foods that nourish and rebuild your nervous system. The more you fill your plate with healing foods, the stronger your body becomes.

Imagine how simple your day could be. Instead of stressing over “is this allowed?”, you just load your plate with healing foods. Then eat as much as you want. Healing your body starts with giving it what it’s truly craving: real, living nutrients. The more plants you eat, the more healing power you unleash inside you. Remember, every healthy choice you make is part of your nourish and heal journey.

2. Keep It Simple and Fresh

Healing doesn’t have to be complicated. You don’t need fancy meals, long recipes, or hours in the kitchen. The simpler you keep it, the easier it becomes, and the faster your body can heal.

Focus on:

• Leafy greens
• Raw or lightly cooked veggies
• Fresh veggie snacks with simple dips (like guacamole or homemade salsa)
• Fresh fruits

Here’s what to aim for each day:

• 8-10 cups of leafy greens (like romaine, spinach, kale, or spring mix)
• 3+ cups of cruciferous veggies (like broccoli, cauliflower, cabbage, or asparagus)
• Fruit (like wild blueberries, mangoes, or citrus fruits)
• Ground flaxseeds (for nerve and brain healing)

Feeling overwhelmed? You’re not alone. Many people wonder, “How can I possibly eat that many veggies?” Some people try juicing, but I found that exhausting. Chopping, juicing, cleaning… when you have balance issues or fatigue, that’s just too much.

Here’s the answer: Drink your veggies.

Smoothies are fast, easy, and give your body what it needs to heal, all in one blender. Most people know about adding leafy greens to make a green smoothie. But have you ever thought about adding cruciferous veggies? Some, like cauliflower, are so mild you can’t even tell they’re in there. It’s an easy way to get even more healing foods into your day.

Cruciferous vegetables to add to your smoothie:

• Bok choy
• Broccoli sprouts
• Cabbage (green)
• Cauliflower rice
• Baby kale (milder than mature kale)

Why flaxseeds?

Flaxseeds are packed with plant-based omega-3s. Every spoonful helps nourish your brain, protect your nerves, and support your healing. For people with MS, getting enough healthy omega-3s every day can make a big difference.

You don’t need expensive supplements to start healing. Freshly ground flaxseeds give your body powerful support in a simple, natural way.

✅ I buy whole flaxseeds from the bulk section at the grocery store to save money.
✅ Then I grind them fresh at home using a simple coffee grinder.
✅ Fresh ground flaxseeds are best because they hold their healing power longer.

Every time you add flaxseeds to your day, you’re giving your body powerful tools to heal. These simple choices create the foundation for a stronger, healthier you.

Start with just 1-2 tablespoons of freshly ground flaxseeds daily to give your body time to adjust. This smaller amount still provides beneficial omega-3s while allowing your digestive system to adapt to the increased fiber. You can gradually increase your intake over several weeks as your body becomes accustomed to them. Storing whole flaxseeds in the refrigerator and grinding only what you need for a few days helps preserve their nutritional benefits.

A quick note about fruit:

I add about 2 cups of fruit to my smoothie. I usually start with 1 cup of wild blueberries because they’re great for brain health. Then I add another cup of whatever sounds good that day, like mangoes or strawberries. Fruit is a healthy part of healing. Just make sure you’re eating more veggies than fruit overall.

Make a full blender each morning and sip it throughout the day. Change up your fruits to keep it interesting. It’s one of the easiest and fastest ways to flood your body with nutrients, and it works. Every smoothie, every handful of greens, and every colorful meal is a small victory. Each one moves you closer to rebuilding your health and feeling stronger inside. 

Quick snack ideas:

• Apple slices
• Bell pepper strips (red, orange, yellow)
• Broccoli and cauliflower florets dipped in guacamole
• Carrots
• Cucumber slices
• Fresh berries
• Grape tomatoes
• Kiwi
• Melons
• Peaches and pears
• Sugar snap peas

Healing doesn’t mean feeling hungry or deprived. It means filling your body with colorful, living foods that help rebuild you from the inside out.  Every smoothie, every handful of greens, every colorful snack is a step closer to healing. The more you nourish and heal your body, the more energy, clarity, and peace you’ll begin to feel.

When I focused on eating this way, I reversed my heat intolerance in about 3 months. You might start noticing small improvements even sooner. Less brain fog, more energy, and a clearer mind could be just around the corner.

This is how healing starts.

3. Remove the Hidden Roadblocks

Healing isn’t just about adding good foods. It’s also about making space for your body to heal by clearing the foods that hold you back. Instead of worrying about a long list of what not to eat, focus on this simple truth:

▶️ Eat real plants, not food made in plants.

Fill your plate with leafy greens, colorful veggies, and fresh fruits. Every bite brings more life and healing into your body. The more you crowd your plate with real, living foods, the easier it becomes. Cravings for processed foods, gluten, and heavy meats quietly start to fade.

One important note for MS:
Dairy has been linked to higher rates of flares in people with MS. It’s one of the most important foods to remove if you’re serious about healing.

Every healing choice you make builds momentum. The more consistent you are, the faster your body can heal.

Remember: You’re not giving up foods, you’re giving your body a better chance to heal.

4. Support Your Body With Key Essentials

Healing isn’t just about what you eat, it’s also about what you give your body every single day. Food alone is not enough. Your body needs water just as much as it needs nutrients.

Drink more water!

Water moves everything inside you. It carries nutrients where they need to go. It flushes out waste. And, it keeps your brain sharp, your muscles stronger, and your healing on track. You can eat all the right foods, but if you’re not drinking enough water, your body can’t heal the way it’s designed to.

How much water should you drink? General recommendations are:

• Women: about 11.5 cups (2.7 liters) per day from all fluids and foods
• Men: about 15.5 cups (3.7 liters) per day from all fluids and foods

General water intake guidelines are based on recommendations from the Mayo Clinic.

You’ll also get some water from fruits, veggies, and smoothies. But pure water is still the most important for deep healing. I usually drink a little more than the recommended amount. Everyone’s needs are different, and I find that extra hydration helps my body heal better.

Helpful tips:

• Sip small amounts throughout the day instead of drinking large amounts at once.
• Keep a full pitcher or large water bottle nearby so it’s easy to remember.
• Track it using an app, you might be surprised at how little you’re drinking.
• Set tiny goals, like finishing one glass before each meal.

Every sip counts, and every day you hydrate well, you’re helping your body rebuild from the inside out. If drinking more water feels hard sometimes, know that you’re not alone. Just start where you are and build up steadily. Healing is a journey, not a race.

💧 Want simple tips for drinking more water each day? Click here to read more.

Key essentials to support your healing:

• Vitamin D3/K2: Aim for blood levels between 60–80 ng/mL. (In the UK, this is about 150–200 nmol/L.)
• Vitamin B12: Important for nerve health and energy.
• Fresh ground flaxseeds: A simple way to nourish your brain, nerves, and immune system.

Healing happens faster when you nourish your body fully. Focus on food, water, and key nutrients working together.

5. Stay Consistent and Trust the Process

Healing isn’t instant. It happens through small, steady steps – day after day, week after week. Don’t worry about being perfect; you don’t need that kind of stress. You just have to stay consistent. Every smoothie you drink, every handful of greens you eat, and every sip of water is part of your nourish and heal journey. With every small action, you’re rebuilding a stronger, healthier you.

You might not see changes overnight. But deep inside, your body is working – rebuilding, repairing, and restoring.

🧡 Trust the process.
🧡 Trust your body.
🧡 Keep nourishing yourself, and healing will follow.

Start your Nourish and Heal journey today with these simple steps. You Can Do This!

Healing takes time, but you have everything you need to start right now. Remember to keep it simple, drink lots of water, and load up on the foods that are healing. 

You just have to begin. 🧡

Start your Nourish and Heal journey today. You can do this!

Healing takes time, but you already have everything you need to begin. Keep it simple. Drink plenty of water. Fill your plate with foods that nourish and rebuild your body. Every small step you take moves you closer to healing.
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