SPRING 2016
NORTHERN CALIFORNIA CHAPTER
MS CONNECTION NEWSLETTER DEDICATION. GENEROSITY. TALENT. THANK YOU!
INSIDE 04 THIS ISSUE
RESEARCH UPDATES
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PROGRAMS CONNECTION
PHYSICAL WELLNESS & MS
SPECIAL EVENTS
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MS CONNECTION: SPRING 2016
LETTER FROM THE PRESIDENT
TOGETHER, WE ARE STRONGER
2016 is in full swing and spring is already on the horizon. As the seasons change we will begin to see more green, including the green and orange you have come to associate with Walk MS! Excitement is growing as we approach Walk season. This April, we offer 13 different Walk MS events throughout Northern California. To find the Walk MS location nearest you, please visit WalkMS.org. Register today and join over 550,000 people across the country who walk and raise funds to fight MS. Beginning April 10-16, we celebrate National Volunteer Week! Join me in thanking our thousands of volunteers who selflessly give their time and energy to support millions of people affected by MS worldwide. You will read some of their stories in this issue, including physical wellness recommendations from Brian Hutchinson, PT, MSCS (page 14). One of our Chapter’s own volunteers, Trustee Matt Frinzi, attended the 2016 Research Programs Advisory Committee (RPAC) meeting in New York City. Read about some of his key takeaways and favorite moments on page 4. Each person makes a difference, and together we are stronger. Each step you take and every dollar you raise brings us all closer to a world free of MS. Invite your friends, family members, and colleagues to join you and start a Walk MS team today!
CONNECT WITH US ONLINE:
Gratefully,
www.nationalMSsociety.org/CAN
Janelle Del Carlo, Chapter President
MSNorthernCal
MSnortherncal
NorCalNMSS
VOLUNTEER HEROES OF THE MONTH Mary has been a community service investigator and peer counselor for four years. “It is a joy to help the MS community and continue applying my skills and abilities towards a good cause,” she said.
Tracy has been a self-help group co-leader and committee member since 2012. “I volunteer because when I was diagnosed in 2004, I wished I had someone with MS to talk to who could understand what I was going through.”
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NATIONALMSSOCIETY.ORG/CAN | 1-800-344-4867
MS GOLF EXPERIENCE
JOIN US IN MAY! The 8th annual Brasher’s MSGolfExperience will take place on May 6 at Lincoln Hills Golf Club. Each year, the golf tournament raises funds to support Terry’s Closet, which funds direct assistance for people with MS in Northern California. Since June 21, funds from Terry’s Closet have helped 41 families get the funding assistance they need for durable medical equipment, assistive technology, auto modifications, home cooling units, and more!
Since its inception, the MSGolfExperience has raised over $67,000. For more information, please visit www.MSGolfExperience.com.
NATIONAL MULTIPLE SCLEROSIS SOCIETY
Northern California Chapter 1700 Owens Street, Suite 190 San Francisco, CA 94158 1-800-344-4867 Chair: Jay Thayer Chapter President: Janelle Del Carlo Editor: Emily Hazlett Designer: Nare Ovsepian Copywriter: Jenna Tucker © 2016 National MS Society, Northern California Chapter; Published Quarterly—Spring 2016
HAVE YOU BEEN DIAGNOSED WITH MS? The Living with MS program is new in 2016 and honors those who are diagnosed with MS and participate in Walk MS. Receive a Living with MS shirt and other special recognition during the event. Connect with others. Inspire others. And let those who are newly diagnosed know that they aren’t alone. Simply designate on your registration form that you have MS. WE’RE STRONGER TOGETHER. REGISTER TODAY! WALKMS.ORG | 1-855-372-1331
Information provided by the Society is based upon professional advice, published experience and expert opinion. Information provided in response to questions does not constitute therapeutic recommendations or prescriptions. The National Multiple Sclerosis Society recommends that all questions and information be discussed with a personal physician. The Society does not endorse products, services or manufacturers. Such names appear here solely because they are considered valuable information. The Society assumes no liability for the use or contents of any product or service mentioned.
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MS CONNECTION: SPRING 2016
RESEARCH
NEW PRIORITIES The National MS Society’s Research Programs Advisory Committee (RPAC) met on January 27-28 in New York City to discuss initial steps toward developing a statement of research priorities that will lead to breakthroughs and provide solutions for people with MS: Dialog on International MS Research and Clinical Care: Invited speaker Dr. Xavier Montalban described efforts underway to collaborate with other organizations and to train researchers and clinicians worldwide. He noted that MS is being diagnosed at growing rates around the world and expressed concern that there are not enough healthcare providers trained in proper MS care. Update on Wellness Initiative: Society staff members Kathleen Costello and Dr. Nicholas LaRocca described recent efforts related to the Wellness Initiative launched in Fall 2014. These include meetings convened to set research priorities around depression, and other wellness topics including diet, exercise, stress management and more. Peer Review Outcomes of Research Proposals and Strategic Initiatives: Volunteer peer review committees evaluated the merit and relevance of 244 research applications and special initiatives, and found 65 to be meritorious. The RPAC endorsed a proposed plan to make over $25 million in new multi-year commitments to the most promising research projects.
TRUSTEE MATT FRINZI GOES TO RPAC
Northern California Chapter Trustee Matt Frinzi also attended this year’s Research Programs Advisory Committee (RPAC) meeting. Matt was introduced to the Northern California Chapter through his participation in Bike MS: Waves to Wine and in 2009, joined the Board of Trustees. Matt lives with progressive MS and is a dedicated champion of the mission to create a world free of MS. “The most inspiring aspects of RPAC were the presence and involvement of the many worldwide top opinion leader neurologists and the balanced approach being taken at the national level to mix the hope of various research initiatives with the everyday practical needs of patients who need more immediate help than can be delivered by long term research projects,” said Matt. “The RPAC meeting was enlightening, and I am grateful to have been a part of it,” Matt expanded. “The synergy between the clinical world and the business world was leveraged effectively by the Society. We are truly on the right path with the ‘stop, restore, and end MS’ strategy. I thoroughly enjoyed meeting others from the National MS Society, as well as the opportunity to mingle with the leading lights in the MS neurology world.” The National MS Society’s researchers are continually finding ways to help people with MS live their best lives. Learn about the latest advances in research and new developments by visiting nationalmssociety.org/Research.
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RESEARCH
MICROBIOME AND MULTIPLE SCLEROSIS BY LIZ CRABTREE-HARTMAN, MD
The International MS Microbiome Study (iMSMS, www.imsms.org) may shed some light on the role that gut flora plays in multiple sclerosis. Many people are familiar with the concept of gut flora -- bacteria and other organisms that quietly live in the digestive tract and do not cause disease. But my patients are often less familiar with the terms microbiota (the microorganisms that populate our bodies without causing infection) and microbiome (the complement of genes carried by the microbiota as a whole).
Although microbiota reside in other organs in the body, the gut harbors the largest and most diverse collection of organisms. Strikingly, humans harbor 10 times more cells and 150 times more DNA from bacterial origin rather than human origin. This fact alone is believed to have profound implications in how our immune system relates to our external environment. Fascinating research has shown a prominent role for gut flora in certain strains of mice. Mice can be raised in a germ-free environment, thereby disallowing for colonization of the
GI tract. In some strains of mice, EAE is less severe (or even absent) without gut microbiota. The gut can then be selectively colonized with specific strains of organisms, and some strains seem to be protective, while others appear disease-promoting.1 Dr. Sergio Baranzini is a Professor of Neurology at UCSF and the principal investigator of the iMSMS. This international effort aims to recruit 2000 patients and matched controls to better understand the role of the microbiota in multiple sclerosis. In time, this study may provide insight on the process of MS, and may also open new avenues for treating and/ or preventing the disease. It is an observational study and will not affect your current treatment regimen. If you are interested in receiving more material regarding participation in the microbiome project at UCSF, visit our website iMSMS.org or call 415-502-7197. 1. Lee YK, Proinflammatory T-cell responses to gut microbiota promote experimental autoimmune encephalomyelitis. Proc Natl Acad Sci , 2011 Mar 15;108 Suppl 1:4615-22.
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CONNECT WITH OTHERS PLEASE CONTACT THE GROUP’S FACILITATOR(S) TO LEARN MORE ABOUT A SPECIFIC SELF-HELP GROUP LISTED BELOW OR CONTACT THE CHAPTER AT 800.344.4867.
BAY AREA • Alameda - Sharon: 510-521-6260, Ray: 510-522-5210 • Antioch - Sue: 925-813-9069 • Berkeley: Lunch Group (meets periodically) - Toni: 510-653-4534 • Brentwood: MS Lunch Bunch - Kathy: 925-286-7674, Julie: 925-513-4686 • Corte Madera - Vicki: 415-892-7370, Anita: 415-892-5548 • Dublin - Natalie: 707-344-7518 • East Bay Community Group: MS Fight Club - Stacey: 510-332-7393 • East Bay: Lesbians - eastbaymsgroup@ gmail.com • El Cerrito - Thad: 510-528-8540 • Foster City - Eli: 650-377-1970 • Fremont - Marie: 510-520-7276 • Mt. Diablo (Concord) - Cindy: 925-2653184, Jan: 925-372-0859
• Oakland: Latinos Bilingual Group (Se habla español) - Elsa: 510-777-1414
AT-HOME TELEPHONE GROUP
• San Francisco: UCSF MS Self-Help Group – Andrew: 415-230-6678, ext. 73004
• San Francisco: Young at Heart Group - George: 415-724-0064, Ann: 415-5738949
CENTRAL VALLEY • Manteca - Rebecca: 209-505-6438, Lorna: 209-815-8820 • Merced: MS Challengers - Susan: 209631-7279 • Modesto - Marti or Jane: 209-521-8956 • Modesto: Women’s Coffee Talk - Clarissa: 559-871-3180 • Stockton (AM) – Laurie: 209-915-1730, Velma: 209-951-2264
• Oakland - Katrina: 510-523-1891
• Stockton (PM) – Brenda: 209-951-0536, Mary: 209-334-5670
• Oakland: African Americans - Karen: 510-757-3290
• Turlock – Frances: 209-883-3526
• Tracy – Linda: 209-833-6882
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NATIONALMSSOCIETY.ORG/CAN | 1-800-344-4867
COMMUNITY GROUPS
GREATER SACRAMENTO • Auburn - Loreen: 530-320-1711, Ruth: 530-888-8388 • Carmichael: Moving on with MS Michelle: 916-600-1958, Kara: 916-3909480 • Elk Grove - Letitia: 916-896-7764, Dorothy: 916-684-6849, Willie: 916-6841677, Pamela: 916-685-6662 • Grass Valley - Erica: 530-559-4517 • Jackson - Joanne: 209-304-1480 • Lincoln - Marilyn: 916-434-6898 • Placerville - Doris: 530-622-5673 • Sacramento: MS Adapters - Kim: 916821-6133, Stephanie: 916-215-5356, Debbie: 916-837-2019 • Sacramento: MS Musings of the Mind Writing Group - Irene: 916-993-6778 • Sacramento: Yoga and Tai Chi Support Group - Cynthia: 916-682-9030, Evelyn: 916-391-1365
• Guerneville - Kristina: 707-217-0289 or 707-604-6199 • Petaluma – Cassie: 707-241-3391 or mspetalumagroup@gmail.com NEW GROUP! • Redding: HOPE 4 MS - Beth: 530-2468404, Patricia: 530-222-7277, Robyn: 530-246-2980 • Sonoma - Susan: 707-544-9654, Debbie: 707-548-8437 The Sonoma County MS Group is recruiting new board members! Please contact Melinda DeMetri at 707-8490695 or mels_dragon@yahoo.com for more information. • Yuba City - Evon: 530-701-2189
SOUTH BAY • Capitola - Jon: 831-332-5265, Estefana: 831-406-9127 • Hollister Group - Joann and Andrew: 831-630-0266
• Vacaville - Marian: 707-580-0112
• Monterey - Veronica: 831-869-1684
• Woodland - Shannon: 916-821-3576
• Palo Alto - Kathy: 408-921-9888 • San Jose - Marie: 510-520-7276
NORTH STATE • Chico - Amy: 530-863-7818, Tracy: 530343-3623 • Eureka - Ann Louise: 707-839-0177, Kim: 707-445-9803 • Fort Bragg - Joanne: 707-937-4929
• Santa Clara - Susan: 408-253-4489, Bruce: 408-978-9648 • Santa Clara Living Well Group - Elise: 408-314-1261
ONLINE • Online: Second Life - John: 916-7089708
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MS CONNECTION: SPRING 2016
PROGRAMS CONNECTION NEWLY DIAGNOSED ORIENTATIONS AVAILABLE IN-PERSON OR ONLINE Hearing the words “you have multiple sclerosis” can set off a flood of emotions, fears, and questions. But the information and support you need most can be found through our Newly Diagnosed Orientations. These free programs are designed for people diagnosed with MS within the past two years. Join National MS Society staff and MS health professionals in an open conversation about the disease, and discover how wellness practices can help you live your best life with MS.
ONLINE
Thursdays, May 12 & July 14 6:00pm – 7:00pm Online and over the phone Presented by Dr. Elizabeth Crabtree-Hartman, Associate Clinical Professor of Neurology at UCSF and Director of Patient Program Development at UCSF’s MS Center.
SPRING 2016
IN-PERSON
Sacramento Thursday, May 5 | 6:30pm – 8:30pm Mercy San Juan Medical Center 6555 Coyle Ave, Room 145, Carmichael San Francisco Thursday, May 5 | 6:30pm – 8:30pm National MS Society 1700 Owens Street, Suite 190, San Francisco Santa Clara Thursday, May 19 | 6:30pm – 8:30pm National MS Society 2589 Scott Blvd, Santa Clara To schedule a one-on-one Newly Diagnosed Orientation, please contact: Napa, North Bay, North State, and Sonoma County: Amy Clark at 530-863-7818 Central Valley: Andrea Covolo at 209-2146022
To register for a program, visit nationalMSsociety.org/CAN and select the Calendar, or call (800) 344-4867.
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NATIONALMSSOCIETY.ORG/CAN | 1-800-344-4867
PROGRAMS
MANAGING BLADDER & BOWEL ISSUES
People with MS may find that bladder and bowel symptoms prevent them from fully interacting with their community, friends and family. They may feel embarrassment about such symptoms, or erroneously assume that bladder and bowel changes are related to normal aging—or even that nothing can be done. It needn’t be that way. Once diagnosed, these common MS symptoms are in fact quite manageable and treatable, with the potential to profoundly improve quality of life and, ultimately, overall health. Chapter staff will show a DVD and lead an interactive discussion. Please join us at any of the following Self-Help Groups for this program: Hope 4 MS Group April 9 |10:00am Redding Christian Fellowship 2157 Victor Ave, Redding Brentwood Group April 13 | 1:00pm Lone Tree Golf & Event Center 4800 Golf Course Rd, Antioch Auburn MS Group April 18 | 2:00pm Placer Co. Sherriff’s Office 2929 Richardson Dr, Auburn Antioch MS Group April 21 | 4:30pm Kaiser Antioch 4501 Sand Creek Rd, Room 2H-2 - 2nd floor Antioch Santa Clara Living Well Group May 5 | 6:00pm Santa Clara MS Society Office 2589 Scott Blvd, Santa Clara
Oakland AfricanAmerican Group May 21 | 12:00pm Kaiser Oakland 3701 Broadway (2nd Floor Meeting Room) Oakland
MS WELLNESS SEMINAR
Capitola Group June 11 | 11:30am Scotts Valley Library 251 Kings Village Road, Scotts Valley
Modesto Saturday, May 21 8:30am – 12:30pm National MS Society – Modesto Office 422 McHenry Ave, Modesto
Concord/Mt.Diablo Group June 18 | 1:00pm John Muir Medical Center - Concord Campus 2540 East St, Kunkle Room (Main Entrance) Concord
RESEARCH UPDATE WITH DR. APPERSON
Join us for an education program on Wellness and MS. Discover the options and benefits of physical activity, and strategies for maintaining a positive outlook while managing the disease.
The world of MS is constantly changing with all the research that is going on. Join us in getting an update on the most recent advances in MS research by Dr. Michelle Apperson, of the UC Davis Department of Neurology. A light dinner will be served. Sacramento Monday, May 9 6:00pm MIND Institute Auditorium 2825 50th St, Sacramento
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PROGRAMS
FREE FROM FALLS Studies indicate that falls are quite common among people with MS and are often associated with injuries and negative impact on quality of life. The Society’s Free from Falls program will help you gain increased awareness of fall contributors and strategies to avoid them, help improve your balance and endurance, and improve your confidence to avoid and manage falls. Level 1 is designed for people with MS who can walk, but may require the use of a cane, crutch, or walking stick. Santa Clara (7-Weeks) Sat., May 7 – June 25 11:00am – 1:00pm Accessible Fitness 2072 El Camino Real, Santa Clara
Berkeley Saturday, June 4 9:00am – 2:00pm Ed Roberts Campus 3075 Adeline St, Berkeley
Redding Saturday, May 14 10:00am – 3:00pm Vibra Hospital of Northern California, Outpatient Gym 2801 Eureka Way, Redding
Santa Rosa Saturday, June 11 10:00am – 3:00pm Santa Rosa Physical Therapy 2235 Challenger Way #100, (Nor-Bar Room), Santa Rosa
Chico Saturday, May 21 10:00am – 3:00pm Enloe Conference Center 1528 Esplanade, Room 102, Chico
Sacramento Saturday, June 11 9:00am – 2:00pm Mercy Medical Center, McKinley Room 3000 Q St, Sacramento
Merced Saturday, June 18 9:30am – 2:30pm Merced Physical Therapy & Sports Medicine Rehab 29087 G St, Ste B, Merced
GENTLE YOGA FOR MS Stay active and add a weekly gentle yoga class to your routine: Manteca Thursdays,11:00am – 12:00pm Brain & Body Yoga & Tai Chi Studio 1236 N. Main St, Suite B, Manteca Contact: Kamal at 209-824-9642 Modesto Tuesdays, 10:30am – 11:30am National MS Society Office 422 McHenry Ave, Modesto Contact: Richard at 209-3805955 Santa Clara Thursdays, 10:30am – 12:00pm Prince of Peace Lutheran Church Wellness Center 12270 Saratoga Ave, Rooms 5 & 6, Saratoga Contact: Thea at 408-489-9436 Turlock Thursdays, 11:00am – 12:30pm I Am Yoga Wellness Studio 2031 Geer Rd, Turlock Contact: 209-667-8100 (Studio)
NATIONALMSSOCIETY.ORG/CAN | 1-800-344-4867
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COFFEE CONNECTIONS
Looking to connect to others in the area living with MS in a relaxed setting? Come to one of our upcoming Coffee Connections to grab some coffee, get questions answered and make connections. Sonora 1st Thursday of the Month in April, May, June | 11:00am Schnoog’s Cafe, 1005 Mono Way
Dublin May 10 | 10:00am Tous les Jours, 7151 Amador Plaza Rd
Morgan Hill June 3 | 10:00am Starbucks, 17015 Walnut Grove Dr
Oakland April 11 | 10:00am Peet’s Coffee & Tea 5095 Telegraph Ave, Ste 1
Stockton May 11 | 10:00am House of Shaw Espresso Café 227 Dorris Pl
Elk Grove June 7 | 10:00am Peet’s Coffee & Tea 8234 Laguna Blvd, Ste 100
Davis April 11, May 9, June 13 | 10:00am 2nd Monday of the Month Panera Bread, 609 3rd St
Merced May 18 | 10:00am Wired Coffee Bar, 450 W 18th St
Seaside June 9 | 10:00am Erik’s DeliCafe, 840 Obama Way
Fremont April 19 | 10:00am Bean Scene Café, 4000 Bay St
Palo Alto May 19 | 10:00am Palo Alto Café 2675 Middlefield Rd
Santa Cruz April 21 | 10:00am People’s Coffee, 1212 17th Ave
Greenfield May 26 | 10:00am La Plaza Bakery, 150 El Camino Rd
Hollister April 28 | 10:00am Starbucks, 1730 Airline Hwy
Hayward June 2 | 1:00pm Peet’s Coffee & Tea, 878 B St
Santa Clara June 23 | 10:00am Big Mug Coffee Roaster 3014 El Camino Real Modesto June 22 | 10:00am Village Baking Company 1700 McHenry Ave
To register for a program, visit nationalMSsociety.org/CAN and select the Calendar, or call (800) 344-4867.
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MS CONNECTION: SPRING 2016
PROGRAMS
GET S Sunnyvale | May 12 | 5:00pm Faultline Brewing Company 1235 Oakmead Pkwy, Sunnyvale
Strike Out MS with the Sacramento River Cats Wear your brightest orange for an evening at the ballpark as volunteers, staff and our families with MS celebrate another successful year of Walk MS! We’ll be cheering on the Sacramento River Cats as they take on Las Vegas from the private Home Run Terrace. Stick around afterwards for a firework show. Tickets are $20 and include dinner, as well as access to a private area to connect with others living with MS.
Monterey | June 12 |1:00pm Bubba Gump Shrimp Co 720 Cannery Rd, Monterey
Friday | May 6 | 7:05pm Raley Field 400 Ballpark Drive, Sacramento
Tri-Valley | June 2 | 5:00pm Strings Italian Café 2205 Las Positas Rd, Livermore
Presented by
Mix & Mingle Join us and meet others in your local community who are living with MS or who love someone who is! It will be the perfect opportunity to get ready for walk MS or to simply make some new friends. We will have light appetizers, and drinks will be available for purchase.
Novato | June 9 | 5:30pm Wildfox Restaurant 225 Alameda del Prado, Novato
A Day at the Monterey Bay Aquarium Enjoy a day at the amazing Monterey Bay Aquarium with others in the MS Community! With soaring, glass-walled tanks, the aquarium lets you feel as if you’re truly under the sea. The cost is $10 per person. Join us after for the Monterey Mix and Mingle event at Bubba Gump Shrimp Co.
Santa Rosa | June 10 |5:00pm Earth’s Bounty Kitchen & Wine Bar 5755 Mountain Hawk Dr, Santa Rosa
Sunday | June 12 | 9:30am Monterey Bay Aquarium 886 Cannery Row, Monterey
Napa | June 8 | 5:30pm Heritage Eats 3824 Bel Aire Plaza, Napa
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NATIONALMSSOCIETY.ORG/CAN | 1-800-344-4867
PROGRAMS
SOCIAL IN SPRING! Wine Down Wednesday Join us as we meet others in the Santa Cruz County community who are living with MS or who love someone living with MS! You can learn about local resources, or simply make some new friends. Light appetizers will be provided and drinks will be available for purchase. Wednesday | May 11 | 4:00pm Zizzo’s Coffee House & Wine Bar 3555 Clares St, Capitola Putting Your Best Foot Forward in Treating Walking Problems in MS Up to 87% of people living with MS experience walking difficulties. Come learn more about the latest ways to assess walking difficulties and treatments utilized to either maintain or improve walking. Light dinner will be served. Wednesday | May 11 | 6:30pm Mercy Medical Center McKinley Room, 3000 Q St, Sacramento Crafting Connections Find your creative side with crafting events in your community. No experience is required and all ability levels are encouraged to attend. 1st Wednesday of the month | 10:00am – 12:00pm National MS Society, 422 McHenry Ave, Modesto
Kayaking Adventures Grab a paddle and climb aboard! Environmental Travel Companions and Shasta Disabled Sports USA are offering kayaking trips just for people living with MS! This activity is great for all mobility levels (12 years old and up). Previous experience is not necessary. Space is limited! Equipment, safety gear and instruction are provided. Sausalito | June 4 | 9:30am Sea Trek Ocean Kayaking Center Schoonmaker Marina, Sausalito $30 per person To register, please contact Oren Frey with Environmental Travel Companions. 415-4747662 ext. 13 or kayak@etctrips.org. Shasta County | June 25 | 10:00am Whiskeytown Lake Whiskeytown National Recreation Area Shasta County $25 suggested donation To register, please contact Shasta Disabled Sports U.S.A. at 530-925-1531.
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PHYSICAL WELLNESS AND MS BY BRIAN HUTCHINSON, PT, MSCS DIRECTOR, MERCY MS ACHIEVEMENT CENTER
Complete wellness incorporates many aspects of one’s life: physical, emotional, intellectual, spiritual, occupational and social. All are extremely important and often the different dimensions overlap. Like all the areas of wellness, physical wellness is individual and personal. Setting physical wellness goals is an important first step (see Winter 2015/2016 MS Connection newsletter) in order to be able to identify and track your progress. For the purposes of this article, we will be speaking about one area of physical wellnessexercise. Exercise is often a central component of a comprehensive wellness program, and many goals are about becoming more physically active or starting an exercise program. People utilize exercise to improve functional mobility, improve performance, and improve health and fitness. For simplicity sake, exercise can be divided into four broad categories: aerobic or cardiorespiratory, strengthening, flexibility, and neuromotor. Many exercises combine categories so that you achieve strength along with your aerobic or neuromotor program. For all categories of exercise, we will most often express the exercise prescription or recommendations in terms of frequency (how
often), intensity (how difficult), time (how long), and type (specific activity) - or the FITT principle. Utilizing these parameters also helps with monitoring progress and ultimately goal attainment with your activity program.
F
I
FREQUENCY INTENSITY
T
T
TIME
TYPE
The frequency of activity will often depend upon the type of activity and goals. However, when initiating an exercise program, application and consistency of your exercise is very important in order to form the “habit.” Exercise should be thought of as a “therapeutic ritual” in which you set aside the time, during your day, to participate in your program. Just like the “ritual” of other daily activities (brushing your teeth, preparing meals, etc.), exercise should be planned and scheduled. Once the “therapeutic ritual” is established it becomes something that is scheduled into your day. A simple rule of thumb is to plan (and schedule) to exercise every day, but try not to miss more than two days in a row. That will be a good way to begin forming the ritual. Exercise intensity and duration are best determined through formalized exercise testing, however that isn’t feasible for many
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NATIONALMSSOCIETY.ORG/CAN | 1-800-344-4867
people. Therefore, when starting (or restarting) your exercise program, start your activity intensity and duration low and see how you feel following the exercise. In general, you should feel as good or better, two hours after exercise as you did when you started. If not, the intensity or duration was probably too much. There are many factors to consider when determining the type of exercise, including availability/accessibility of equipment. Ultimately, it is best to choose activities that you enjoy because adherence with the program will be higher. Also, many activities can be incorporated to include more than one category which helps with time and fatigue management. For example, mini squats can serve as both a strengthening and neuromotor exercise. You should speak with your physician before starting an exercise program. It may also be helpful to meet with a physical therapist, occupational therapist, or exercise physiologist to discuss your goal, how and where to start with your exercise program, and any modifications which may be helpful in allowing you to be successful. Also check with your local chapter of the National MS Society to see about programs and services they may offer. Many of us have past experiences with exercise (both positive and negative) and therefore preconceived notions. Be open to the fact that there are many ways to exercise and, if necessary, modify the activities you enjoy so that you can continue to participate. Find something you enjoy and get started!
Kickstart your routine with a series of exercises that includes a mix or cardio, strength training, and stretching like the routine below:
ELLIPTICAL
Spend 20-30 minutes on the elliptical, slowly warming up and adding in small intervals of more intense and less intense exertion.
MINI SQUATS
Begin with your hands resting on a sturdy surface and your feet hip distance apart (figure 1). Slowly lower your body so your knees are angled, making sure to keep your back straight (figure 2). Slowly return to your starting position.
Figure 1
HAMSTRING STRETCH
Figure 2
Sit on a comfortable surface (either the floor or a bench) and extend one leg in front of you. Slowly bend forward, reaching for you foot. You should feel a stretch in the back of your leg (hamstring). Repeat on the other side.
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GOLDEN CIRCLE Golden Circle recognizes donors who have made a personal contribution of $1,000 or more to the National MS Society. We are very grateful to the following donors who fueled progress with their gifts in 2015.*
SPONSOR ($10,000 - $49,999) Nancy and Frederick Byl • Change A Life Foundation • Destination Wealth Management, Inc. • Kay and John Krattli • David and Jane Larson & Piedmont Grocery • Janet Lustgarten • Salesforce.com Inc. • The Seevak Pearson Fund • Lewis and Donna Springer • The Stare Fund • Edward Vernon
FRIEND ($5,000 - $9,999)
Anonymous Contributors • Betty Baldi • Michele Blomberg • Dwight and Glee Ann Davis • Lynn and Philip DiStanislao • Mr. and Mrs. Theodore H. Geballe • Howard and Martha Girdlestone • John Hauserman and Margaret Ayotte • Healthline Networks • Corinne Hedrick • Diana and John Keith • Khachaturian Foundation • Kim Kramer • Martin and Judy Krovetz • Mike and Trisha MacIntyre • Nikon Precision, Inc.
LEADER ($2,500 - $4,999)
Scott and Judy Alberts • Todd and Pamela Bakar • Brookfield Norcal Builders, Inc. • Andrew Charmatz • Danford Foundation • John Dwyer • Foreword Literary, Inc. • Ronda Gruber Charitable Foundation • J.B. Hobday • Carl and Barbara Jacobson • Elizabeth Jameson and David Berry • William and Susan Kenney • Etienne and Kristin Lacrampe • Angela Lai and Matt Wherrett • Carmen and Dean Lauerman • Mary Lernihan • Ingrid and Michael Lockhart • Michael and Saundra MacGregor • Kenneth and Bonnie MacKay • The Marks Family Fund • Chuck & Sharon Patterson Family Foundation • Abigail Pike • Brett Roberts • Noam Shendar and Rachel Leiterman • Julie W. Shimer • Allan and Margaret Steyer • Kristen Stromberg • John Vancamp • Jason Washing • Matthew Zises
MEMBER ($1,000 - $2,499)
Jose and Elizabeth Abad • Anderson Family Fitness, Inc. • Katie Anderson • Anthony Assi • Liam Bailey • Karen A. Basi • Matthew Beck • Frederick and Joanne Beich • Douglas and Jane Berl • John and Carole Bettencourt • Janet Birenbaum • Karen Blanco • Kenneth and Karlene Bley • Mervyn L. Brenner Foundation, Inc. • Madeline and John Burnell • Stephen
Butler • Daniel and Allyn Carl • Laurie Cederberg • Ryan Charlton • Cohan-Jacobs Family Fund • Johnathan Cohen • Dr. C. Budd Colby • Natalie M. Darone • David Davick • A and W Degroot • Janelle Del Carlo and Keith Brant • Paul and Cindy Desmet • Albert and Judy Dolata • Terri L. Dutton • Sidney and Sharon Dwelle • Dr. Robert Elfont and V’Anne Singleton • John and Sally Endriz • Esch Family • Terry Farmer • David and Marcia Farrar • Anil Fernando • Phyllis Friedman • Margaret Fuerstenau • Bill and Marianne Gagen • Alison Geballe • John and Marcia Goldman Foundation • Ann Gossman • Kim and John Graves • Marilyn and Tim Groves Fund • Jennifer Guevara • Bill and Mel Hambleton • Robert L. Hamilton, Jr. • Marcia Harding • Muriel M. Harris • Cedric Huesler • Humble Bundle • John T. Humphreys • Susan R Hunter • Richard and Karen Hyde • Jim Janakes • Marilyn Kallins • Patricia and Joseph Keenan • Monica Kirkorian • Glen Kramer • Jason Kranz • Jordan Kretchmer • Lamm Family • Kenneth Larson • Marie Lee • LaMar Leland • GJ MacDonnell • Jill and Ian Leverton • Tom Mahatdejkul • Dr. Mark S. Manasse • Navid Mansourian • Azalea Martin • Pamela S. Martinez • The Mastroni Family • David E Mauldin • Tom and Darlene McCalmont • Timothy Meighen • Steve A. Mendez • Sandy and Howard Miller • Milner Francini Family Foundation • Morgan Family Foundation • Lucille Morowitz • Stephen and Mollie O’Kane • Patterson Sheridan • Peninsula Engineering Solutions, Inc. • Robert and Yvonne Perlberg • John Perone Ponderosa Homes II, Inc. • Cheryl Powell • Narasimhachari Raghavan • Carol and Mike Ramsay • Douglas Rhodes • Philip C Richards • Adrian Ridner and Archana Datla • Kathi Robertson • Tatum Robertson • Lois Rosano • Maurine Rosano • Ann & Mark Ryan • Kathleen and Gary Ryness • Stephen and Wendie Ryter • SARESREGIS Group • Dr. John and Trudy Schafer • Mike Schoeben • Cynthia Schwabacher-Jamplis • Shauna Silva • Cynthia and Rodney Silveira • David Sklar and Marga Dusedau • Stanley Smallwood • Michael Smith • Stephen Smoot • Susan B. Soderlind • JoAnna R. Soffa • Stanford Stapleton • Tina M. Strombeck • David Taylor II • William and Linda Tichy • Stephen Tollafield • Roger Trinchero • Vernon Family • Richard and Jillian Wald • Matthew V. Walker • Richard Weylman • Will White • Dean B Wilkie • Nancy and Mr. Eric Wright • Larry and Marjorie Yohner • Carlos Zamarripa • Richard Zitrin *We apologize for any names unintentionally left off this list
NATIONALMSSOCIETY.ORG/CAN | 1-800-344-4867
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WALK MS
WE’RE STRONGER TOGETHER! Ending multiple sclerosis for good will take all of us. This is why Walk MS matters so much, and it’s why you matter so much. Walk MS helps us team up with friends, loved ones, and co-workers to change the world for everyone affected by MS. Together, we become a powerful force. With every step we take, every dollar we raise…we’re that much closer. Together, we will end MS forever. One thing that is true about Walk MS, and the movement in general, is that we are stronger together. Together, we become an unstoppable force, which is exactly what it will take to stop MS in its tracks. MS might destroy connections, but Walk MS brings people together in a supportive, welcoming environment. There is nothing quite like completing a route with hundreds of dedicated and passionate individuals all with the same goal of creating a world free of MS. Sarah has been participating in Walk MS for almost a decade and shares what the event, and the National MS Society, means to her: Ten years ago, my husband and I celebrated our honeymoon in Costa Rica for 12 blissful days. But when we returned home, I started having petite seizures. Within 2 months, we knew I had MS - what a wedding gift! One thing was sure; we wanted to live someplace less stressful than New York.
We settled on Sacramento, which was 3,000 miles away from everything I had ever known. I was looking for some sort of connection and saw that the National MS Society was holding a local information session. That night I met the people I would start my first Walk MS team with the next year. We have been bringing our team, MS Sucks, to the steps of the Capitol for the past eight years to walk with our friends and family towards a world free of MS. I have been a proud member of the Elite 100 fundraisers more than once, and I even made the Top 10 for Walk MS: Sacramento in 2015! Every year, when I stand in the middle of the mass celebration that is Walk MS, I feel at home. Join us at one of 13 Northern California Walk events this April! Visit WalkMS.org today to find an event in your community!
18 BIKE MS
WAVE GOODBYE TO MS Bike MS: Waves to Wine is more than a ride. The experience of a lifetime, shared with hundreds of other passionate community members, is changing the world for people living with MS. Elizabeth, a member of the “I Ride with MS” program which celebrates cyclists living with MS, knows first-hand how important connections are in the fight against MS: “The National MS Society’s outreach for the newly diagnosed helped guide me back to cycling. My brother-in-law participates in Bike MS in Houston, and his experience inspired me to find an event in my community. I am happy to be able to support a cause important to me and to be able to share that interest with others who participate in, volunteer for, and contribute to Waves to Wine. I dream of an end to MS because no one should ever have to face this. I ride to support the Society’s mission to find a cure for MS and to make an impact for those who
MS CONNECTION: SPRING 2016
are newly diagnosed. If you are thinking about joining Waves to Wine in the future, I say go for it. What have you got to lose?” Go For It! Much like a fine wine, Bike MS: Waves to Wine gets better with age! We had a great time last year, and 2016 promises to be even better. Your participation will drive MS research forward faster, and deliver programs and services to those who face the challenges of MS every day. Bike MS: Waves to Wine is a customizable journey that will take you farther than you’ve ever gone before. Enjoy the 1-day or 2-day cycling adventure with 2,500 other passionate individuals. You can depart from San Francisco and traverse coastal Highway 1 on one of our longer routes or cruise the rolling hills and back roads of Sonoma County on a shorter option. Regardless of the route you choose, each day will conclude with a fabulous wine festival at the finish area in Sonoma County. Join us on September 24 & 25, 2016! Save $30 off registration with code CONNECT – register today at www.wavestowine.org!
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NATIONALMSSOCIETY.ORG/CAN | 1-800-344-4867
MUCKFEST MS & DUSKBUSTER 5K If you want to join the movement, but have been waiting for an opportunity that is fun, exciting, and even a little unconventional, then we have just the thing for you. In fact, we have TWO events coming up that will satisfy your need for adventure: the DuskBuster 5K Run/Walk and MuckFest MS!
DUSKBUSTER 5K
MUCKFEST MS
After you finish the route, join other DuskBusters for a celebratory happy hour at a local joint nearby. It doesn’t get much better than that! Corporate teams, casual joggers, runners, or families – the DuskBuster 5K Run/ Walk is perfect for everyone. Registration is open now, and if you register by April 1, you will be entered to win an awesome National MS branded duffel bag.
You won’t be able to put into words how much fun you will have, so gather your team and get ready to go full force. All you need are a pair of sneakers and a sense of humor to take on the obstacles on our truly muck-tacular 5K course… and a good quality detergent for the aftermath.
A 5K in the middle of the week? Don’t mind if I do! Hit the pavement after work on June 8 for this self-paced run/walk that takes you through Crissy Field. Enjoy some of the best sights that San Francisco has to offer, including breathtaking views of the Golden Gate Bridge. You can run for time or take the route at a leisurely speed – the DuskBuster 5K is whatever you make it!
Visit www.duskbuster.org and register today!
Get down and dirty for a good cause – to raise funds and awareness for MS. You may have heard of mud runs, but you’ve never experienced anything like MuckFest MS! This is the FUN mud run that is built for laughs and a mucking good time. Head out to the Solano County Fairgrounds on October 1 and take on the obstacle filled course, complete with pits, tunnels, swings, ropes, and a whole lot more.
Registration for MuckFest MS San Francisco is open, so sign up now before the price goes up. Are you ready to get down and dirty for MS? Muck yeah!
Northern California Chapter 1700 Owens Street, Suite 190 San Francisco, CA 94158
CHALLENGE WALK MS: NOVEMBER 4-6, 2016
Chapter Event Walk 2008
REGISTER NOW: challengewalkMS.org or 1-800-344-4867