Q - I was injured in an accident with trauma to upper back. I was already in a wheel chair, but had been exercising faithfully and work in fitness. Unable to swim regularly as before, I've had difficulty managing my weight. What are my options?
A - The first step is always accurate professional diagnosis, particularly including a test of current safe range of motion. A physiotherapist could be of help to determine which movements would not endanger the healing process. The next step is to face the reality that maintaining caloric intake, while drastically reducing caloric expenditure, can slow down healing as well as putting on excess weight.
You're less mobile, likely more bored, you're intaking more calories than you need for weight maintenance. In addition to reducing the calories:
- Consider spreading those calories over the day eating more often in order to stabilize the glycemic index, insulin, ghrelin, and leptin levels
- Eat more slowly and mindfully - reflecting on each mouthful, enjoying it fully. You'll eat less.
- Organize your fridge and pantry with "smart" food choices that are convenient - including more fibre to maintain good food motility in the absence of exercise. An oatmeal breakfast provides slow release energy that helps stave off hunger.
- Consider the order of eating: a) fruit b) vegetables c) carbs d) proteins e) fats each of which will trigger a different enzyme as require. Less chance of indigestion which often follows reduced mobility. Better nutrition. Less food required.
- Look into isometrics, yoga, Pilates for fluid movements that still build muscle tone and range of motion without low risk of injury; choose wisely; include these to fill your day. Back off with any pain.
- Enlist your family's understanding and support for what you have to do to return to a fully contributing member.
