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Healthy Tips
Living in a fast-paced world, we rarely slow down. This can negatively affect our overall health. For example, you may notice that you feel exhausted or down from time to time. Try following our simple tips to keep you healthy and happy.
healthy diet
Fruits and vegetables are the cornerstone of a healthy, balanced diet. You should aim to eat at least five servings per day, as studies have shown that doing so has significant health benefits1.
It's easy to eat fruits and vegetables no matter the weather -- from making colorful summer salads to warming vegetable soups in winter.
sports
Exercise not only helps you stay in shape, it can also help reduce your risk of major diseases like heart disease2. Studies have shown that people who exercise regularly can also improve sleep quality. Adults should try to be physically active every day, aiming for at least 150 minutes of activity in a week3.
to sleep
It's well known that a good night's sleep helps replenish and repair our bodies, so getting 6-9 hours of sleep each night is especially important. If you have trouble falling asleep, try establishing a good routine to help you relax and stick to a regular bedtime, even on weekends.
self control
In your daily life, remember to limit your alcohol intake and avoid smoking.
mental health
Life can be hectic at times, so you should take regular respite to reduce stress and improve your mental health. It is believed that by being aware of our state of mind in the present moment, we can better enjoy the world around us and notice any signs of stress or anxiety earlier.
How to Live a Healthy Life
The demands of the family and modern life make eating a healthy and balanced diet a challenge. Unfortunately, skipping breakfast and eating convenience foods throughout the day doesn't guarantee that your body is getting all the vitamins and minerals it needs. In addition, aging may be associated with deficiencies in certain nutrients6. However, there are a number of ways we can ensure we get enough of the nutrients we need. For example, oily fish is rich in Omega-3s, including eicosapentaenoic and docosahexaenoic acids (EPA and DHA). These omega-3 fatty acids support overall health, including a healthy brain, heart and vision. Taking a daily supplement rich in Omega-3 fish oils can go straight to the top and support your body while you continue to enjoy the important things in life. Taking care of your body means you will be able to enjoy the present and the future. This is one of the key secrets to living a healthy life, and it couldn't be easier!
The importance of balanced nutrition
Your nutritional needs depend on the extent of your injury, and it is beneficial to know what you should be eating to maintain a healthy lifestyle and optimal weight.
Obesity is on the rise in the United States, and people with disabilities are part of it. Being overweight reduces flexibility, stamina, and balance, can make body transfers difficult, and increases the risk of bedsores.
Being underweight can also be dangerous, increasing the risk of infection and pressure sores, leading to less energy and more fatigue.
Make sure to work with your doctor on a nutritional plan and stick to a healthy lifestyle.
Learn the basics
Caloric Intake: Caloric intake should be adjusted based on the individual's type of disability, age, activity level, and starting weight. A balanced diet is essential - think low fat, high fiber, in moderation. Important reminder, do not eat every other meal, it will reduce the metabolic rate.
Protein intake: People with reduced mobility often need more protein in their diet to prevent tissue or muscle breakdown. Aim for at least two 4-ounce servings of high-protein foods each day. If you have developing bedsores, you should eat more protein to promote healing, as well as zinc and vitamin C supplements.
While protein is essential, don't overdo it. Pay attention to the amount of protein intake, as well as the fat and cholesterol content in it.
Calcium intake: The frequency of osteoporosis in the lower extremities means that more calcium-rich foods should be considered in the diet. Low-fat dairy products with vitamin D can help reduce bone loss and improve blood circulation. Taking a supplement that contains vitamin D is also an option.
Fiber intake: To promote normal bowel function and prevent constipation and diarrhea, dietitians recommend consuming whole grain breads and cereals, fresh fruits and vegetables, raw and mixed dried fruits, and peanut butter. Fiber can also help control blood sugar levels and prevent diabetes.
Fluid Intake: Water is the best source. Helps regulate body temperature, food digestion, prevent urinary tract infections, kidney and bladder stones, and regulate bowel function. Limit your intake of juice and soda, as they are high in calories and sugar. It is generally recommended that people with paralysis drink at least 8 cups (64 ounces) per day.
Vitamins & Supplements
Minerals and vitamins: Fruits and vegetables contain many types of vitamin A and B vitamins. There is some evidence that extra vitamin C and zinc can help keep your skin healthy.
Antioxidant vitamins: These vitamins eliminate free radicals that damage the body's cells and stimulate the immune system. Many people with chronic neurological conditions take supplements, including vitamin A (beta-carotene), vitamin C, and vitamin E. Fruits and vegetables are good sources of these vitamins. Grape seed extract, CoQ10 and Pycnogenol are also sources.
Vitamin D: If you don't spend a lot of time in the sun, vitamin D supplements are a healthy addition. There is data showing a link between vitamin D and multiple sclerosis (MS). The farther a person is from the equator, the higher the risk of multiple sclerosis.
Prevent Infection and Complications
Bed sores: Active bed sores require a diet rich in protein, vitamins, and minerals to help heal.
Kidney or bladder stones: Some people with spinal cord dysfunction may be prone to kidney or bladder stones. Certain beverages (beer, coffee, cocoa, cola drinks) are more likely to produce calcium crystals in the urine. Dairy products (milk, cheese, yogurt, ice cream) can cause the same problem. The best way to avoid kidney or bladder stones is to drink plenty of water and stay hydrated.
