Simple Guidelines for a Healthy Lifestyle
- Follow the recommendations for each food group at ChooseMyPlate.gov.
- Learn how to read food labels:
- Know your serving sizes.
- Cut out the junk food and sugar sweetened drinks.
- Be active - maintain your physical activity.
- Enjoy your choice of exercise and food!
Common Health Concerns Related to Spinal Cord Injury - Weight
Why should I watch my weight?
- To maintain your energy level
- To decrease the risk of diabetes, stroke, and hypertension
- To keep your heart healthy
- To prevent infections and pressure sores
- To feel better
Ways to gain weight: Increase your caloric intake to 500-1000 extra calories per day.
Do it sensibly:
- Try to avoid skipping meals
- Snack between meals
- Eat larger than usual meals
- Choose high-calorie but low-fat foods: rice, pasta, bagels, dried fruits, nuts, lean cuts of meat, or hard cheeses such as cheddar or Romano.
- For more ideas, visit http://www.nchpad.org/307/1908/Sometimes~It~s~Necessary~to~Gain~Weight
Ways to lose weight: Reduce your calorie intake slowly. Current clinical guidelines suggest that a deficit of 500 to 1,000 calories per day will produce a weight loss of 1 to 2 lb per week and a deficit of 300 to 500 calories per day will produce a weight loss of ½ to 1 lb per week. Do it sensibly:
- Eat only when you’re hungry
- Eat slowly; it could take up to 20 minutes for your brain to realize you are full
- Try to avoid eating late at night
- Snack on low calorie options like fruit and vegetables
Common Health Concerns Related to Spinal Cord Injury - Digestive Tract
Sometimes food in the digestive tract doesn't move smoothly and can cause stool incontinence and constipation. What can you do?
Increase fiber by:
- Drinking adequate amounts of fluid, preferably water - 6-8 eight-ounce glasses per day
- Eating raw fruits and vegetables - keep the skin on because it is a great source of fiber
- Eating dried fruits such as raisins, prunes and figs
- Eating high-fiber grains/cereal products: bran, whole-wheat flour, whole cornmeal, wheat bran cereals (All Bran, Bran Buds, Bran Chex), bran flakes (Raisin Bran), Grapenuts, Shredded Wheat
- Consume regular meals during the day
- Talking to your health provider about the bowel program
More NCHPAD Articles on the Benefits of Adding More Fiber to Your Diet:
- Bowel Dysfunction Equals a Need for Increased Dietary Fiber - http://www.ncpad.org/306/1906/Bowel~Dysfunction~Equals~a~Need~for~Increased~Dietary~Fiber
- Fiber: Key Nutrient in a Healy Diet - http://www.nchpad.org/622/2585/Eating~Right~with~Fiber
Drink Water!
Remember when you increase your fiber intake you also need to increase your fluid intake. Fiber absorbs lots of fluid in digestive tract so without sufficient fluid, you may get constipated. So drink up!
How hydrated are you? Learn more about hydration by reading the NCHPAD fact sheets on Water:
- Water: The Essential Nutrient - http://www.nchpad.org/1242/5911/Water~~The~Essential~Nutrient
- Water - http://www.ncpad.org/91/688/Water
Common Health Concerns Related to Spinal Cord Injury – Kidneys
What is a calcium stone?
A calcium stone is a hard mass in the form of crystal that separates from urine and lodges in kidney, bladder, and/or urinary tract.
How to prevent calcium stones:
- Drink lots of pure water
- Increase dietary fiber
- Eat vitamin C-rich foods such as brightly colored fruits and vegetables
- Limit processed foods, refined sugar, salt, and caffeine
Common Health Concerns Related to Spinal Cord Injury – Pressure Sores (Ulcers)
For anyone who remains in the same position for a long period of time, pressure sores are a concern. For those with paralysis who may not feel their pressure sore, proper prevention and care are essential. Please refer to NCHPAD's factsheet on Pressure Sores (Ulcers).