Listen to Your Body and You Can Improve Your Odds of Prevention
THE UPSHOT
A landmark Canadian study has found that people who go on to develop multiple sclerosis often show signs of change in their health, from mental health shifts to unexplained physical symptoms, as far as 14–15 years before diagnosis. These early, subtle changes suggest MS may have a much longer “silent” phase than previously thought. The takeaway? Paying attention to unexplained, persistent changes in mood, energy, or sensation, and building long-term nervous system and immune resilience now, may be key to protecting brain health for years to come.
I believe true wellness lives at the intersection of science and soul, where data informs us, and intuition guides us. A new study out of British Columbia on Multiple Sclerosis (MS) is a perfect example of how those two worlds meet (1). Researchers discovered that the body may begin sending subtle signals of MS more than a decade before a diagnosis, through shifts in mood, vague physical sensations, and changes in overall health patterns.
Science helps us understand what’s happening in these early years; soul reminds us to listen deeply to our bodies, to trust when something feels “off,” and to care for ourselves long before symptoms demand our attention. When research and self-awareness work together, we have the power to create daily habits that protect and nourish our nervous system for years to come.
What the Research Showed
By looking at 25 years of health care records for more than 2,000 people with MS and over 10,000 matched controls, researchers found that health care visits, especially for vague or hard-to-diagnose issues, began to climb as early as 14–15 years before the first MS symptom.
What stood out was not just the increase in visits, but the types of concerns that brought people to their doctors:
- Ill-defined signs and symptoms such as unexplained fatigue, dizziness, or tingling.
- Mental health and psychiatric issues, like depressive, anxiety, and psychiatric conditions, which appeared to be among the earliest features of the prodromal phase (early or initial stage). These changes, sometimes subtle and difficult to connect to a neurological condition, were present as much as a decade before more obvious nervous system symptoms emerged.
- Sensory and musculoskeletal conditions particularly osteoarthrosis or related disorders and internal knee derangement, appearing years before neurological symptoms became clear.
- A rise in visits to neurology and ophthalmology up to 8–9 years before diagnosis.
In fact, mental health and psychiatric concerns, along with those “ill-defined” physical symptoms, often came first, preceding nervous system–related and neurological visits by 7 to 11 years. The year before onset, neurology visits were more than five times higher for people who would soon be diagnosed with MS.
Why This Matters
These findings challenge the idea that MS begins only when the first obvious neurological symptoms, like vision problems, numbness, or balance issues, appear. Instead, they suggest there’s a long “prodromal” period where subtle changes are happening in the nervous system and immune system.
Beyond the research, though, it’s important to always be listening to your body for changes, tuning in to make sure you are aware of your health.
What We Can Do With This Knowledge
While we still can’t prevent every case of MS, we can support nervous system resilience and overall immune health long before illness takes root, and that’s where accessible, daily practices can make a real difference.
1. Nourish the nervous system daily
What you eat becomes the building blocks for your brain and nerve cells. Omega-3 fatty acids, found in chia seeds, flaxseeds, hemp seeds, and walnuts, are essential for maintaining the health of myelin, the protective sheath around nerve fibers that is damaged in MS (2).
Antioxidants from berries, dark leafy greens, and colorful vegetables help neutralize free radicals that can harm nerve tissue. Polyphenols in green tea, extra-virgin olive oil, and dark chocolate have anti-inflammatory and neuroprotective properties.
Including B-vitamins (especially B12 and folate from fortified plant foods or supplementation) and minerals like magnesium and zinc supports nerve signal transmission and cellular repair. Aim for a colorful, plant-rich plate at every meal to cover these nutritional bases.
2. Support the gut–brain–immune connection
The gut microbiome is a key regulator of inflammation, immune activity, and even mood, all of which are linked to MS risk and progression. Feed your beneficial gut bacteria with fiber-rich foods such as legumes, whole grains, and a variety of fruits and vegetables. Include prebiotic sources like onions, garlic, asparagus, leeks, and Jerusalem artichokes, which act as fuel for healthy microbes (3).
Fermented foods such as sauerkraut, kimchi, coconut, and yogurt may help add probiotics that help keep your microbiome balanced, depending on your gut microbiome (4).
Staying hydrated and limiting ultra-processed foods, refined sugars, and excessive alcohol can further protect the gut lining and reduce systemic inflammation.
3. Tend to mental and emotional health early
The study suggests that mood changes and psychiatric concerns can arise years before MS’s neurological symptoms, a sign that supporting emotional well-being is a form of preventive care.
Daily stress-management practices like meditation, breathwork, and gentle yoga can calm the autonomic nervous system and lower stress hormone levels. Journaling can help process emotions and track subtle changes in mood or energy over time.
Spending time in nature, connecting with loved ones, and engaging in creative hobbies all support resilience. If feelings of anxiety, depression, or overwhelm persist, seeking professional mental health support early can make a significant difference.
4. Move for mobility and brain health
Movement keeps the brain and body in constant communication. Even 20–30 minutes a day of moderate activity, such as walking, swimming, Pilates, or tai chi, can improve circulation to the brain, support balance, and strengthen muscles that protect joint health (5).
Resistance training helps maintain bone density and supports myelin health by stimulating growth factors in the nervous system. Mind-body movement practices also help integrate sensory input and improve coordination, which is important for protecting mobility long-term.
5. Prioritize restorative sleep
Sleep is when the brain’s glymphatic system clears out cellular waste and toxins, a process vital for long-term neurological health. Aim for 7 hours of quality sleep or restorative rest each night.
Create a consistent bedtime and wake-up schedule to regulate your circadian rhythm. Dim lights and avoid blue light from screens for at least an hour before bed to encourage melatonin production. Gentle stretching, herbal teas like chamomile or lemon balm, supplements, and calming breathwork can help prepare the body for rest. Keeping your bedroom cool, dark, and quiet also optimizes sleep quality.
Long-term Vitality
The lesson from this research isn’t to live in fear of vague symptoms. It’s to become a compassionate observer of your body and to create daily habits that strengthen resilience long before any diagnosis.
The earlier we care for our nervous system, nourish our immune health, and support mental well-being, the more we can protect long-term vitality.
xo – Serena
FAQs
Q: How can these findings help someone who doesn’t have MS?
A: The research shows that many chronic conditions may start developing years before obvious symptoms appear. Even if you never develop MS, adopting habits that protect nerve tissue, regulate immunity, and reduce chronic inflammation can improve focus, balance, and emotional well-being at any stage of life.
Q: What role does mental health play in neurological diseases like MS?
A: Mental health shifts may be one of the earliest outward signs of changes happening in the brain. This could be due to immune system activity affecting the central nervous system, changes in neurotransmitter balance, or early inflammation that subtly disrupts nerve signaling. Caring for mental health is not just emotional self-care–it’s neurological prevention.
Q: Why focus on the gut if we’re talking about brain and nerve health?
A: The gut is a major training ground for the immune system. Certain gut bacteria produce compounds that reduce inflammation and protect nerve cells. An unbalanced gut microbiome can increase immune overactivity, which is a key factor in many autoimmune conditions, including MS.
Q: Can diet alone prevent MS?
A: No single food plan can guarantee prevention, but nutrition can influence how resilient your nervous and immune systems are over time. A consistent nutrient-rich diet can lower inflammation, protect myelin, and support a balanced gut environment, all of which help safeguard brain health.
Q: How early is “too early” to start protecting your nervous system?
A: There’s no such thing as too early. The nervous system starts aging, and adapting, from the moment we’re born. Building healthy habits in your 20s or 30s can lay a foundation for stronger resilience decades later, but it’s never too late to start.
CITATIONS
- Ruiz-Algueró M, Zhu F, Chertcoff A, Zhao Y, Marrie RA, Tremlett H. Health Care Use Before Multiple Sclerosis Symptom Onset. JAMA Netw Open. 2025;8(8):e2524635. doi:10.1001/jamanetworkopen.2025.24635
- Poitelon Y, Kopec AM, Belin S. Myelin Fat Facts: An Overview of Lipids and Fatty Acid Metabolism. Cells. 2020 Mar 27;9(4):812. doi: 10.3390/cells9040812. PMID: 32230947; PMCID: PMC7226731.
- Al Bander Z, Nitert MD, Mousa A, Naderpoor N. The Gut Microbiota and Inflammation: An Overview. Int J Environ Res Public Health. 2020 Oct 19;17(20):7618. doi: 10.3390/ijerph17207618. PMID: 33086688; PMCID: PMC7589951.
- Stiemsma LT, Nakamura RE, Nguyen JG, Michels KB. Does Consumption of Fermented Foods Modify the Human Gut Microbiota? J Nutr. 2020 Jul 1;150(7):1680-1692. doi: 10.1093/jn/nxaa077. PMID: 32232406; PMCID: PMC7330458.
- https://www.cdc.gov/physical-activity-basics/benefits/index.html
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