Despite the life expectancy that doctors may tell you after you become injured, at the end of the day you are in charge of your life, and it is more than possible to maintain a healthy body and mind after a spinal cord injury. Sure it may take more effort, but by taking the proper steps, staying healthy for decades to come can be achieved. See our tips below.
Diet
What you eat and drink every day is without question one of the most important things you do that affects your health. Unfortunately, many people do not consider food as medicine, but that is what you must do after a spinal cord injury. In general, you want to make sure you eat plenty of low-fat protein, fruits and vegetables, healthy carbs and ancient grains and plenty of foods that contain probiotics.
And some of the best foods you can eat are sweet potatoes, kale, blueberries and clean proteins. Do your research and find the best diet/foods for your body type, and make sure to stick to it on a regular basis. Not only will it help your overall health, it will help your bowels move easier.
Regular Exercise
Every human is told to exercise on a regular basis and this is of even higher importance when you do not walk/have a SCI. If you are able to (ie., you can move your arms), it is highly recommended you do some kind of upper-body cardio workout at least 3x a week for 20 minutes per session. For many wheelchair-users, this may include working out on a stationary handcycle or other accessible workout equipment such as a Vitaglide.
Otherwise, HIIT workouts for wheelchair users (high intensity interval training) provide an excellent cardio workout. Wheelchair aerobics, wheelchair Zumba and using a handcycle are other popular cardio workouts for wheelchair-users.
And don’t forget weight training, which should be done at least 3x times a week. There are lighter Velcro wrist weights in increments of 1 to 5 pounds that work great for those with quadriplegia and are just starting out. Remember, through regular use of weights and by doing cardio workouts, you’re greatly increasing your life expectancy by keeping your heart in shape.
Stand Regularly
While it may be impossible to prevent osteoporosis entirely after a spinal cord injury (you’ll need to stand at minimum several hours a day for that to be possible), it is still important to stand using a standing frame or a standing wheelchair on a regular basis, whether that is weekly or daily. Whatever kind of standing equipment you can get your hands on, try your best to get it so it is possible to stand at home. It will help your body overall, including keeping your tendons in your legs stretched and helping your organs hang naturally.
Avoid Taking Too Many Meds
There are several drugs that are hard to avoid from taking for many people with spinal cord injuries, whether that is medicine for spasticity or pain. However if it’s possible, it’s always in your best interest to take the least amount of medication as possible. And when they’re available, seek natural remedies as an alternative. Many people for example will take D-Mannose (a sugar supplement) that can prevent bladder infections on a daily basis. As for spasticity, people with SCI have found that cannabis, if legal where they live, is a great alternative to Baclofen. Cannabis can also help with chronic pain.
Stay Hydrated
One of the best ways to prevent ongoing bladder infections is to drink enough water. For some people, this may mean drinking 38 ounces a day or more. Always make sure to consult your doctor to find the right amount of water for your body. Water, or flavored water that’s flavored naturally with fruit or lemon, is a great option. And avoid soda and other sugary drinks, as these can be detrimental to your overall health and bladder health as well as do nothing for your hydration levels.
Stay Active
Outside of exercising, it’s important to stay active in general. This may mean going out and doing fun things, traveling, or joining some kind of adaptive sports or recreation organization/team (or event). Whatever you decide to do, it’s important to stay active both socially and physically for your mental and physical health. Many people swear by adaptive sports after a spinal cord injury and how it has impacted their life in a positive way, so make sure to look into it if you’re newly injured or in need or a fresh social outlet.
Find the Perfect Cushion
When using a wheelchair on a regular basis, making sure you use the right cushion is extremely important. This usually takes quite a lot of research and trial and error. You must also take into account your activity levels. Once all of this is ascertained, do your research to find the best cushion for your body-type, lifestyle and wheelchair. Once you find the perfect cushion, you will discover that your life will become a lot less stressful, as you no longer need to worry about emerging pressure sores on your bottom throughout the day. You can also use the same cushion in your vehicle or when flying.
Stay Skin Vigilant
Speaking of pressure sores, they can happen anywhere on the body after a spinal cord injury from the elbows to your feet, which is why it’s important to do daily skin checks to make sure there are no red marks (that may be the start of a new pressure sore). Also, it’s important to maintain great maintenance of your body’s skin overall when you’re paralyzed. This means always drying your skin thoroughly whenever washing and following up with the proper amount of moisturizing, which is also critical when you have a spinal cord injury.
Pay Attention to Your Mental Health
One of the most important aspects of your overall health is your mental health, which should not be ignored after a spinal cord injury. Having your body abruptly change can be hugely traumatic and it can take years to adjust to. And make sure you do whatever you are comfortable with regarding your mental health, whether that is having a therapist you talk to on a regular basis or taking medication for anxiety/depression.
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