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It was Thanksgiving 2005, and I found myself standing in front of the kitchen table, gazing at the spread of holiday food that seemed to stretch for miles. The scent of roasted turkey, mashed potatoes, gravy, pies, and cookies filled the air, mixing with the laughter of friends and family in the next room. It was the kind of meal that promised comfort, warmth, and connection.

But for me, that holiday meal also came with a heavy weight I didn’t fully understand: living with multiple sclerosis.

The holidays, for many, are a time of joy and togetherness — a time to indulge in traditions and savor our favorite foods. But for someone with MS, the season can sometimes bring more challenges than cheer. There’s the fatigue, the brain fog, the temperature swings, and then, of course, the food. As much as I loved the taste of those mashed potatoes and the sweetness of the pumpkin pie, I also knew they could do me more harm than good. 

I remember, back in the early days after my diagnosis, not fully understanding how my diet could play a role in my disease management. Like many, I thought the holidays were a time to toss caution to the wind, treat myself, and deal with the consequences later. But after a few too many episodes of feeling run-down, bloated, or even experiencing an MS flare after overindulging in sugar, gluten, or dairy, I realized something had to change. I couldn't continue to fuel my body with the very foods that might trigger inflammation and make my symptoms worse.

Some of the biggest culprits for inflammation are foods high in sugar, refined carbohydrates, processed meats, and dairy. These foods can increase your body’s inflammatory response, leading to greater pain, fatigue, and flare-ups. All these foods are on the menu and plentiful during the holidays. On the flip side, focusing on an anti-inflammatory diet — rich in fruits, vegetables, lean proteins, healthy fats, and whole grains — can help you manage symptoms and even improve your quality of life.

Mindful Eating During the Holidays

I’ll be honest: navigating the holidays with MS can feel like a delicate dance. The temptation to indulge is everywhere, and it can be hard to resist when you're surrounded by family, friends, and all of your favorite comfort foods. But through trial and error, I’ve learned to be more mindful about what I put on my plate.

Instead of mindlessly reaching for a second slice of pie or piling my plate high with mashed potatoes, I ask myself, will this food make me feel better or worse? That’s my guiding principle. The goal isn’t to deprive myself of the joy that comes with the holiday season, but rather to approach it with intention, knowing that every choice I make affects my body and my MS.

Here are a few strategies I’ve developed over the years that help me manage my diet during the holiday season without feeling deprived or left out.

1. Create an “MS-friendly" version of your favorites: You don’t have to cut out all the foods you love. Instead, try making versions that are more in line with an anti-inflammatory diet. For example, swap regular mashed potatoes for mashed cauliflower. Or make a gluten-free stuffing with quinoa or wild rice. You’ll still get the flavors you crave without the inflammatory effects.

2. Prioritize whole, unprocessed foods: When you’re at a holiday gathering, focus on whole foods like roasted vegetables, fresh salads, and lean proteins such as turkey or fish. These foods are full of nutrients and antioxidants that can help reduce inflammation. I always make sure to fill half my plate with vegetables before I dig into anything else.

3. Be cautious with sugary foods: Desserts are a big part of the holiday experience, and I’m no exception — I love a good slice of pie. But I’ve learned to savor just a small piece, and I avoid going overboard on sugar. High amounts of sugar can lead to inflammation and a temporary spike in energy, followed by a crash that can leave me feeling more fatigued than usual.

4. Drink plenty of water: Between the wine, eggnog, and all the holiday cocktails, it’s easy to forget to stay hydrated. Dehydration can worsen fatigue, a common symptom of MS. I make it a point to drink a glass of water between each alcoholic drink, and I always start my day with a big glass of water. Hydration keeps my energy levels more stable and my body functioning better overall.

5. Practice gratitude (and not just for the food): While it’s easy to get caught up in the food and drink, the holidays are about so much more. It’s about connection, gratitude, and finding joy in the small moments. When I focus on the people around me and the blessings in my life, it takes the pressure off needing to eat or drink a certain way. The holidays are meant to be savored, not just in terms of food, but in the experiences and memories we create with loved ones.

It’s about balance, not perfection

For me, the holidays are no longer about perfect restraint or falling into the trap of indulgence. They’re about balance. It’s about acknowledging that living with MS requires extra attention to what I eat, but it also means being kind to myself when I enjoy a treat or two.

Some days are easier than others. Some days I’m more in tune with my body’s needs, while other days I might give in to the temptation of just one more piece of pie. But that’s okay. MS isn’t about perfection — it’s about progress, awareness, and finding what works for you. 

So, this holiday season, I challenge you to approach your food choices with the same mindfulness and compassion you would bring to any other part of your life. It’s not about being perfect — it’s about being present and making choices that support your health, your well-being, and your ability to live fully with MS.

Here’s to finding joy in every bite, and to a holiday season that nourishes both the body and the soul.