10 Diet Tips for Individuals with Spinal Cord Injury

By Scihealthhub – November 19, 2024

In this guide, we will explore essential diet tips specially crafted for individuals with spinal cord injuries (SCI) to promote optimal health.

A healthy diet plays a vital role in the overall well-being of everyone, including those with spinal cord injuries. For the general population, proper nutrition helps improve health and provides protection against chronic diseases like diabetes, heart disease, stroke, and certain cancers. 

However, for individuals with spinal cord injury, a well-balanced diet offers additional benefits: it helps manage weight, prevents some secondary complications, boosts energy levels, and supports recovery.

Despite these benefits, many people struggle to maintain a healthy diet due to various factors such as time constraints, limited access to healthy food options, financial limitations, and lack of knowledge.

With the right strategies and a commitment to making healthy lifestyle choices, eating well daily is achievable. 

While numerous guides on healthy eating exist, most do not address the unique nutritional needs of individuals with spinal cord injuries.

Here are 10 practical diet tips specifically designed for individuals with spinal cord injury to help meet their unique dietary needs and promote overall health.

• Base your meals on complex carbs
• Include protein source in every meal 
• Eat key vitamin and minerals 
• Choose healthy fats
• Eat omega-3 fatty acids
• Cut down on sugary foods and drinks 
• Cut down on salt 
• Manage portion sizes 
• Drink enough water
• Consider dietary supplements

1. Base Your Meals on Complex Carbs

Complex carbohydrates should form the foundation of your main meals, making up about one-third of your plate.

Here’s why they are important:

• Energy Provision: Complex carbs provide a steady source of energy, which is especially essential for daily activities and rehabilitation exercises.
• Blood Sugar Stabilization: They take longer to digest and have a lower glycemic index, helping to stabilize blood sugar levels.
• Digestive Health: Complex carbs are a rich source of dietary fiber, which aids digestion and helps prevent constipation—a common complication in individuals with spinal cord injuries.

Examples of complex carbohydrates include whole grains (such as brown rice, quinoa, and oats), legumes (like beans and lentils), and starchy vegetables (such as white and sweet potatoes, peas, and corn).

2. Include a Protein Source in Every Meal

Protein is an essential nutrient that the body needs to repair and grow new cells. It is a key component of muscles, bones, organs, skin, and nails. In fact, excluding water, about 80% of muscle mass is made up of protein.

Here’s why including protein in every meal is particularly important for individuals living with spinal cord injuries:

• Muscle Maintenance: Spinal cord injuries often lead to muscle atrophy (loss of muscle mass) due to reduced physical activity. Adequate protein intake helps preserve existing muscle mass and supports muscle repair and growth, which are essential for overall strength and physical function.
• Skin Health: Protein is crucial for collagen production, which maintains skin elasticity and integrity. Sufficient protein intake can promote skin health, help prevent skin breakdown, and reduce the risk of pressure sores.
• Wound Healing: Protein plays a vital role in repairing and regenerating skin, collagen, and muscle tissue—all of which are critical for the healing of pressure sores and other wounds.
• Immune Support: Protein is essential for producing antibodies and immune cells that help fight infections, such as urinary tract infections or respiratory infections, which are common among individuals with spinal cord injuries.

You can include protein in your diet through a variety of foods. Animal-based sources include chicken breast, turkey, fish, eggs, Greek yogurt, cottage cheese, and lean beef. For plant-based options, consider lentils, chickpeas, black beans, quinoa, tofu, edamame, nuts, and seeds.

3. Eat Key Vitamins and Minerals

Certain vitamins and minerals are particularly important for individuals with spinal cord injuries. Make a conscious effort to include these in your meals:

A) Vitamin D and Calcium

Vitamin D and calcium are essential for maintaining bone strength and reducing the risk of osteoporosis, a condition that individuals with spinal cord injuries are more prone to develop.

Calcium: The best sources of calcium are milk and other dairy products like cheese and yogurt. Non-dairy options include green leafy vegetables (such as okra and fluted pumpkin leaves), tofu, and fish with edible bones (such as sardines and pilchards). Many foods and drinks are also fortified with calcium, providing additional options.

Vitamin D: While sunlight is the primary source of vitamin D, it is often insufficient for most people. Dietary sources include fatty fish (like salmon and mackerel), egg yolks, cheese, beef liver, and mushrooms. Many people also rely on fortified foods and drinks, such as milk and yogurt, to meet their vitamin D needs.

B) Magnesium

Magnesium plays an important role in regulating nerve and muscle function. Increasing magnesium intake can help promote muscle relaxation and reduce muscle spasms, a common issue for those with spinal cord injuries.

Good sources of magnesium include green leafy vegetables (such as spinach), legumes, nuts, seeds, whole grains, and fortified foods and drinks.

C) Vitamin C and Zinc

Vitamin C and zinc are vital for boosting immune function and supporting wound healing, especially for individuals with pressure sores.

Vitamin C: Excellent sources of vitamin C include citrus fruits (such as lemons and oranges), green leafy vegetables, strawberries, cantaloupe, yellow peppers, and tomatoes.

Zinc: Good sources of zinc include meat, seafood, poultry, and dairy products.

4. Choose Healthy Fats

Including a small amount of fats in your daily meals is important as they provide long-lasting energy, support brain function, and aid in the absorption of fat-soluble vitamins (A, D, E, and K).

However, it’s important to choose healthy fats (unsaturated fats) over unhealthy fats (saturated and trans fats).

Excessive consumption of unhealthy fats can raise levels of bad cholesterol in the blood, increasing the risk of cardiovascular diseases such as heart disease and stroke. These conditions are currently the leading cause of death among individuals with spinal cord injuries (1).

Healthy Fats: Unsaturated fats can be found in foods like fish, avocado, nuts, seeds, and oils such as sunflower, soybean, canola, and olive oil.

Unhealthy Fats: Saturated and trans fats are commonly found in fatty cuts of meat, butter, palm and coconut oil, cream, cheese, cakes, pies, biscuits, ghee, and lard.

Choosing the right types of fats and limiting unhealthy options can improve heart health and overall well-being.

5. Eat Omega-3 Fatty Acids

Research shows that omega-3 fatty acids can significantly lower the risk of cardiovascular diseases, such as heart attack and stroke. Additionally, omega-3 consumption may modestly reduce resting blood pressure and body fat levels, both of which contribute to better heart health (2).

Oily fish is one of the richest sources of omega-3 fatty acids. The American Heart Association recommends consuming at least two servings of oily fish per week. Examples include salmon, herring, mackerel, and sardines (3).

Other good sources of omega-3 fatty acids include vegetable oils (such as soybean and canola oils), walnuts, and flaxseeds (3).

While this recommendation applies to everyone, it is particularly important for individuals with spinal cord injuries, who are at a higher risk of developing cardiovascular diseases (4).

6. Cut Down on Sugary Foods and Drinks

Sugary foods and drinks are high in calories, and consuming them regularly can lead to weight gain.

Individuals with spinal cord injuries, especially those who use wheelchairs, are at a higher risk of weight gain due to reduced physical activity.

To minimize this risk, reduce your intake of soft drinks, sodas, and other sugar-laden beverages such as fruit juices, cordials, syrups, flavored milk, and yogurt drinks. Similarly, cut down on sweet snacks like cookies, cakes, and chocolate.

Instead, opt for fresh fruits as a healthier alternative to satisfy your sweet cravings.

7. Cut Down on Salt

Excessive salt consumption can contribute to high blood pressure, increasing the risk of cardiovascular diseases like heart disease and stroke.

By reducing your salt intake, you can help lower this risk.

This recommendation is particularly important for individuals with spinal cord injuries, who are at a higher risk of developing cardiovascular diseases.

Tips for Reducing Salt Intake:

• Avoid adding extra salt to your meals.
• Use less salt and high-sodium condiments, such as soy sauce and fish sauce, when cooking and preparing food.
• Check food labels at grocery stores and choose products with the lowest sodium or salt content.

8. Manage Portion Sizes

Due to reduced physical activity, individuals with spinal cord injuries typically require fewer calories. Paying attention to portion sizes can help prevent excessive calorie intake and reduce the risk of weight gain.

Tips for Managing Portion Sizes:

• Use smaller plates to help control portion sizes.
• Avoid going back for second servings.
• Choose nutrient-dense, lower-calorie foods such as fruits, vegetables, whole grains, legumes, and nuts.

9. Drink Enough Water

Proper hydration is essential for individuals with spinal cord injuries to maintain healthy bladder function, reduce the risk of urinary tract infections, and support bowel regularity. Staying hydrated also enhances energy levels and overall well-being.

Tips for Staying Hydrated:

• Set a Daily Water Goal: Aim to consume 3-4 liters of water daily. However, adjust your intake based on your body’s needs, activity level, and bladder management routine.
• Incorporate Hydrating Foods: Include foods with high water content in your diet, such as watermelon, cucumber, oranges, and strawberries. These not only hydrate but also provide essential nutrients.
• Diversify Your Fluids: If taking that quantity of plain water feels monotonous, try herbal teas, infused water (e.g., lemon or mint), or clear broths for variety.
• Monitor Urine Color: A simple way to check hydration levels is by observing urine color—light yellow is ideal, while darker shades may indicate the need to drink more water.
• Pace Your Water Intake: Distribute your water consumption evenly throughout the day instead of drinking large quantities at once. This is particularly helpful for individuals managing their bladder with clean intermittent catheterization, as it helps maintain consistent hydration without overloading the bladder.

10. Consider dietary supplements

While a balanced diet is the best way to get nutrients, sometimes it may not be feasible for individuals with spinal cord injury to consume all these nutrients through food sources. 

In such situations, consumption of high-quality dietary supplements may be beneficial.

But before starting any supplements, consult a healthcare provider. 

Common supplements to consider:

• Omega-3 fatty acid capsules – supports cardiovascular health 
• Vitamin D and calcium – for bone health support 
• Vitamin B12 and iron – can be beneficial for individuals experiencing fatigue or anemia
• Antioxidants such as vitamin C and E – combat oxidative stress and support immune health
• Fiber supplements or probiotics – can aid in digestive health. 

Conclusion

Maintaining a healthy diet is an essential part of managing life with a spinal cord injury. With the right dietary adjustments and meal planning strategies, individuals can significantly improve their quality of life, reduce the risk of secondary complications, and support overall health.

You might also like to see Best Exercises For Spinal Cord Injury: A Comprehensive Guide