Eat Well to Stay Well

Joanne Smith recommends eating fresh, whole foods for optimal nutrition  (Photo: Randy Krahn)

There's no doubt that our government-funded, universal health-care system makes up an enormous part of our Canadian identity and pride. However, Canada’s health-care system, once ranked among the best in the world, is quickly losing its status due to financial cuts, a lack of medical professionals, shorter hospital/rehabilitation durations and longer wait times for appointments, elective surgeries, specialized treatments and imaging procedures. In fact, the Conference Board of Canada’s 2008 comparison of the overall health of populations around the world ranked Canada 10th out of 16 countries. That same year, the Euro Canada Health Consumer Index, which rates the userfriendliness of a country’s health-care system, ranked Canada 23rd out of 30.

It’s no surprise that complementary and preventative approaches to health care are on the rise. Alternative medicine is the fastest-growing health-care field. There is a wealth of fitness information in bookstores, and wellness centres and health retreats are springing up across the country. However, trying to find accessible facilities or even information that caters to the needs of individuals with disabilities, who in many cases could benefit greatly from alternative and preventative health care, is extremely difficult. It is essential that anyone with an illness or disability educate and empower themselves in order to protect their health. 

Nutrition has a profound impact on one’s physical, spiritual and mental health.  This is particularly relevant for someone living with a disability. Good health starts with a healthy digestive system. However, many health conditions significantly hinder one’s digestion, absorption and elimination functions, which can lead to common and recurring secondary health conditions, such as cardiovascular disease, pressure sores, tendonitis, osteoporosis, neurological pain, constipation, bladder infections and obesity.

Furthermore, many prescribed medications can deplete the body of nutrients and/or cause side effects. Proper digestion is further inhibited, thus increasing the risk of potentially life-threatening secondary health conditions. It is these subsequent complications that often prevent people with disabilities from being employed, living independently and participating fully in society. As individuals living with altered, sometimes compromised, systems, we need to ensure that our bodily functions are working optimally. That’s why proper nutrition is essential.

Food is a powerful medicine. Unlike traditional allopathic medicine, which fights disease and treats symptoms, nutrition can address the underlying cause of what’s going on in the body, help restore balance and boost overall health through the intake of correct nutrients. The body is a complex organism that can heal itself if given the right foods. But changing eating habits is not easy, and people with disabilities face added challenges such as knowing which foods are best for our health condition, budgetary constraints and, for individuals with decreased muscle coordination who have difficulty swallowing or manipulating utensils, finding easy yet delicious ways to prepare and eat foods. Let’s look at some simple yet vital things you can do to overcome these challenges and take charge of your own health.

Don’t try to change your entire diet at once. You may feel overwhelmed and frustrated. The foods we eat and how we prepare them are habits that have developed over years, so it’s not realistic to expect to transform them overnight. Our bodies also need time to adjust to new foods, higher nutrient levels and increased fibre. Start with one meal at a time. For instance, change your breakfast foods over a few weeks. Once you’ve succeeded, tackle lunch or snack foods, and so on.

A diet rich in fresh fruits, vegetables, whole grains and legumes (peas and beans) strengthens our immune system, slows the aging process, boosts our metabolism, assists in the reversal of health conditions such as diabetes and cardiovascular disease, helps prevent the secondary health complications associated with many disabilities, increases our ability to handle stress and pain, and provides us with more energy and endurance to carry out our daily activities.

In addition to eating whole foods to gain these health benefits, it’s important to get a variety. Most people only rotate 12 to 15 foods in their entire diet. We are creatures of habit; we know what we like and are drawn to the same foods repeatedly. However, there are potential health risks associated with this. Eating the same things over and over can actually cause intolerances to the very foods we love. Our body identifies them as allergens, or the specific enzymes our bodies use to digest these foods are depleted.

Secondly, our bodies need a variety of nutrients to ensure that our bodily functions work optimally. Without essential nutrients, we become susceptible to illness and disease. There are many delicious, nutrient-dense foods with wonderful textures, flavours and aromas. So have fun, mix it up and find alternatives to your same old menu choices!

Many people assume that eating well means spending more, but there are numerous ways to have healthy foods and stay within your budget. Many nutritious foods, like fruits, vegetables, legumes and whole grains, cost less than things like chips, chocolate, meat and pop. In fact, it’s healthier and cheaper to build your main meal from grains and legumes instead of meat. For example, grains and legumes such as quinoa, millet, amaranth, chickpeas and kidney beans contain complex carbohydrates to sustain energy; fibre for proper bowel function; protein for tissue repair and growth, as well as other essential vitamins and minerals.

Unlike animal proteins, these plant-based foods contain no saturated fats, so they help reduce the risk of cardiovascular disease and decrease toxic burden on the liver and kidneys. Grains and legumes can be bought in bulk inexpensively, and there are endless ways to enjoy them.

It isn’t always necessary to buy organic. Some fruits and vegetables contain fewer pesticides than others. Besides spinach, bell peppers, potatoes, celery, peaches, strawberries, raspberries, apples, grapes and pears, most vegetables and fruits are low in pesticides and don’t need to be purchased in the organic section – just remember to wash fresh produce.

To save more money, skip the middle aisles of your grocery store, where processed foods are kept. Shop on the perimeter, where the whole foods are. Take a pass on prepared foods, frozen meals and/or vegetables in sauces, even if they claim to be healthy and low in fat. These foods may save time, but they cost more and are usually chock full of salt, sugar and preservatives, which can contribute to high blood pressure and weight gain. Avoid buying pricey prepared, cut raw vegetables. Buy fruits and vegetables that are grown locally and in season – they’re usually fresher and less expensive.

To boost your intake of nutritious food and fibre, try drinking them as juices or smoothies. (Use a food processor, juicer or hand-held blender to prepare them.) Be creative and blend your favourite fruits and vegetables together. Try adding flaxseed oil to decrease joint pain and increase your metabolism and bowel function; muscle-building whey-protein powder, or ginseng or wheat germ to boost energy and decrease stress levels.

Take a preventative approach to your health by making wise nutritional choices. This will help you take control of your well-being and your life.

Joanne Smith is a certified nutritional practitioner. Visit www.fruitfulelements.com and check out her blog at www.abilities.ca.