The 4 Ms: My Formula for Daily Living

When I was diagnosed with ALS in 2010, my doctor told me there was one medication available to help slow the progression of the symptoms. But there was no cure. I left her office with a prescription for Rilutek (riluzole), the first treatment approved by the U.S. Food and Drug Administration to treat ALS.

But I was disappointed and frustrated that nothing else existed for newly diagnosed patients like me.

My professional career included nearly 30 years of running a hospital-based wellness center. In the nine years since my diagnosis, I have followed a simple formula for daily living based on the wellness principles I once taught to others.

In addition to taking my medication and seeing my doctor, I keep my thoughts in the here and now, exercise daily, and practice optimism. Imagine my delight when I discovered several studies validating the components of my plan.

I call my plan the “4 Ms.” Medication, mindfulness, motion, and mood. Let me explain:

• Medication: Follow your doctor’s advice, and take all prescribed medications. These will help delay and manage your ALS symptoms.
• Mindfulness: A four-month study of 197 ALS patients concluded that the practice of active mindfulness decreases anxiety, depression, and disease progression. It also predicted a higher quality of life for patients who practice mindfulness. When I notice my thoughts straying toward future worries, I stop, take a slow breath in and out, and notice my surroundings. Practicing mindfulness has helped me feel that I am in control, have more awareness, and that I am moving safely.
• Motion: Moderate exercise can be beneficial for ALS patients. A recent study in a mouse model of ALS showed that exercise lessened molecular changes. A separate study showed that it improves lifespan and eases ALS symptoms. In addition to short daily exercise routines scattered throughout my day, I build movement into simple activities.
• Mood: A study of 224 ALS patients associated higher levels of emotional well-being with a slower progression of the disease. Facing life’s curveballs can easily bring down my mood. When I notice that I’m having trouble coping with change, I ask myself what has changed, what I need to do, or who can help me.

Why don’t you talk to your doctor and see if my plan would be a good fit for you? Maybe the 4 Ms will help you continue to live well while living with ALS.

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