Multiple Sclerosis Prevention: What You Can Do to Lower Your Risk

Introduction

Multiple sclerosis (MS) is a complex, chronic disease that affects the central nervous system (CNS), leading to a wide range of symptoms like fatigue, vision problems, numbness, and difficulty walking. While there’s currently no guaranteed way to prevent MS, research has shown that certain lifestyle choices, environmental exposures, and biological factors can significantly influence your risk.

So, is MS preventable? Not entirely — but there’s a lot you can do to reduce your risk or delay its onset. In this blog post, we’ll explore the latest science behind MS prevention and provide practical strategies you can implement today. 🧠💪

🌍 What Causes Multiple Sclerosis?

Before diving into prevention strategies, it helps to understand what causes MS. While the exact cause is unknown, MS is believed to be triggered by a combination of genetic predisposition and environmental factors.

🧬 Genetic Susceptibility

MS is not directly inherited, but having a family member with MS increases your risk. Scientists have identified more than 200 genetic variations associated with MS — mostly linked to immune system function.

🌱 Environmental Triggers

Environmental and lifestyle factors play a huge role in determining who develops MS. These include:

  • Low vitamin D levels
  • Smoking
  • Childhood obesity
  • Viral infections like Epstein-Barr virus (EBV)
  • Geographic location (less sun exposure)

Let’s take a deep dive into the key factors you can control. 🕵️👇

☀️ Optimize Your Vitamin D Levels

One of the strongest and most consistent findings in MS research is the link between low vitamin D and increased MS risk. Vitamin D supports immune regulation and may help reduce abnormal autoimmune activity. Want supplements for people with MS? Click here.

✅ Prevention Strategy

  • Get regular sun exposure (10–30 minutes a day on bare skin, depending on your location and skin tone)
  • Take a supplement if your vitamin D levels are low. Many experts recommend at least 1,000–4,000 IU/day of vitamin D3.
  • Ask your doctor for a 25(OH)D blood test to check your vitamin D status

📚 Fun Fact: People living farther from the equator have higher MS rates. Coincidence? Probably not.

🚭 Avoid Smoking (and Secondhand Smoke)

Smoking is a well-established risk factor for developing MS and may also worsen disease progression. Smokers are about 1.5 times more likely to develop MS compared to non-smokers.

✅ Prevention Strategy

  • Quit smoking if you currently smoke
  • Avoid secondhand smoke, especially during childhood and adolescence
  • Consider nicotine replacement therapy, coaching, or support groups to quit successfully

🧠 Smoking may increase inflammation and oxidative stress, both of which can damage myelin and trigger MS-related immune attacks.

🧫 Address the Epstein-Barr Virus (EBV)

Epstein-Barr virus (which causes mononucleosis) has been strongly linked to MS. A 2022 Harvard study found that previous EBV infection increased MS risk by 32-fold — a striking association.

✅ Prevention Strategy

While there's currently no vaccine for EBV, you can:

  • Avoid sharing drinks or utensils
  • Practice good hygiene
  • Support efforts to develop an EBV vaccine (it's currently in clinical trials)

⚠️ Nearly 95% of adults have been infected with EBV, but the timing and severity of infection (especially in adolescence) may be what matters most.

⚖️ Maintain a Healthy Weight

Childhood and adolescent obesity are both associated with an increased risk of developing MS later in life. Fat tissue releases inflammatory molecules that can dysregulate the immune system.

✅ Prevention Strategy

  • Encourage healthy nutrition and physical activity from an early age
  • Maintain a BMI in the healthy range (18.5–24.9)
  • Reduce intake of ultra-processed foods and sugary drinks

👶 Childhood obesity prevention could be one of the most impactful public health tools in reducing MS incidence.

🧠 Support Gut Health

Emerging research has shown that the gut microbiome plays a role in MS and other autoimmune conditions. A disrupted gut flora (dysbiosis) may promote inflammation and immune imbalance.

✅ Prevention Strategy

  • Eat a fiber-rich diet full of fruits, vegetables, legumes, and whole grains
  • Limit processed foods, red meat, and artificial sweeteners
  • Consider probiotics or fermented foods like yogurt, kefir, kimchi, and sauerkraut
  •   Want supplements for people with MS? Click here.

🦠 A healthy gut = a more balanced immune system.

🚼 Breastfeeding & Early Life Factors

Several studies suggest that being breastfed as an infant may offer protective benefits against MS, likely due to immune-boosting factors in breast milk.

Also, exposure to infections, vitamin D levels, and hygiene practices in early childhood all seem to shape MS risk.

✅ Prevention Strategy

  • Promote exclusive breastfeeding for at least the first 6 months
  • Avoid overuse of antibiotics in childhood
  • Encourage outdoor play and moderate sun exposure in kids

🌿 Eat an Anti-Inflammatory Diet

Although diet doesn’t cause or cure MS, it may influence disease risk and inflammation levels. A diet high in antioxidants, omega-3s, and fiber can help keep the immune system balanced.

✅ Prevention Strategy

Focus on:

  • Fruits and vegetables (especially leafy greens and berries)
  • Omega-3 rich foods (like flaxseeds, walnuts, and salmon)
  • Healthy fats (like olive oil and avocado)
  • Whole grains instead of refined carbs

Avoid:

  • Processed meats
  • Trans fats
  • Sugary foods and drinks

🍽️ The Mediterranean diet is often considered one of the best for brain and immune health. Want supplements for people with MS? Click here.

💉 Vaccinations and Infections

There’s no evidence that vaccines cause MS. In fact, vaccination may reduce the risk of certain infections that could trigger MS-like autoimmune responses.

For example, vaccines for measles, flu, and potentially EBV may provide protection against immune-mediated damage.

✅ Prevention Strategy

  • Stay up-to-date with routine vaccines
  • If eligible, consider future EBV vaccine trials
  • Avoid high-risk exposure to infections that are linked with MS

🧘Manage Stress and Mental Health

Chronic stress and trauma can dysregulate immune function. Some researchers believe stress might not cause MS directly, but could influence its onset or flare-ups.

✅ Prevention Strategy

  • Practice stress management techniques (like meditation, yoga, breathwork, journaling)
  • Get regular sleep and maintain a routine
  • Seek therapy or support if you’ve experienced trauma or ongoing anxiety

🧘 Even just 10 minutes of mindfulness per day can help rebalance your nervous system and immune health.

🧬 Know Your Family History & Risk Profile

If MS runs in your family, it’s a good idea to discuss this with your doctor. While you can’t change your genes, you can be proactive about reducing environmental risk factors.

✅ Prevention Strategy

  • Track your family health history
  • Ask your doctor about early screening or genetic testing
  • Be more vigilant about vitamin D, diet, and exercise if you’re higher-risk

📈 Future Outlook: Can MS Truly Be Prevented?

MS prevention is a rapidly evolving field, and researchers are hopeful that better strategies will emerge over the next decade.

Some promising areas of research include:

  • EBV vaccines
  • Immune modulation therapies for high-risk individuals
  • Personalized microbiome interventions
  • Genetic risk scoring to predict MS earlier

While there's no way to completely eliminate MS risk yet, lifestyle changes and early action make a real difference.

📚 References

  1. Bjornevik, K., et al. (2022). Longitudinal analysis reveals high prevalence of Epstein-Barr virus associated with multiple sclerosis. Science, 375(6578), 296–301. https://doi.org/10.1126/science.abj8222
  2. Munger, K. L., et al. (2006). Vitamin D intake and incidence of multiple sclerosis. JAMA, 296(23), 2832–2838. https://doi.org/10.1001/jama.296.23.2832
  3. Hedström, A. K., et al. (2009). Smoking and the risk of multiple sclerosis. European Journal of Epidemiology, 24(9), 585–592. https://doi.org/10.1007/s10654-009-9376-8
  4. Langer-Gould, A., et al. (2013). Childhood obesity and risk of multiple sclerosis. Neurology, 80(6), 548–552. https://doi.org/10.1212/WNL.0b013e31828154f4
  5. Berer, K., et al. (2017). Gut microbiota and multiple sclerosis: current developments and future directions. Nature Reviews Neurology, 13(11), 755–768. https://doi.org/10.1038/nrneurol.2017.154
  6. Handel, A. E., et al. (2010). Breastfeeding and risk of multiple sclerosis: a meta-analysis. Journal of Neurology, 257(7), 1170–1176. https://doi.org/10.1007/s00415-010-5460-0
  7. Torkildsen, Ø., et al. (2012). Environmental factors in multiple sclerosis. International Journal of Molecular Sciences, 13(9), 11718–11752. https://doi.org/10.3390/ijms130911718
  8. International Multiple Sclerosis Genetics Consortium. (2019). Multiple sclerosis genomic map implicates peripheral immune cells and microglia in susceptibility. Nature, 566, 545–550. https://doi.org/10.1038/s41586-019-0904-2
  9. Ascherio, A., & Munger, K. L. (2016). Epidemiology of multiple sclerosis: From risk factors to prevention—An update. Seminars in Neurology, 36(2), 103–114. https://doi.org/10.1055/s-0036-1579693
  10. Lucas, R. M., et al. (2011). Sun exposure and vitamin D are independent risk factors for CNS demyelination. Neurology, 76(6), 540–548. https://doi.org/10.1212/WNL.0b013e31820af93d

Related Posts

Back to blog