Sustaining a spinal cord injury (SCI) causes tremendous stress – physically, mentally, and emotionally. While acute stress (or stress that doesn’t last long) helps you function in the moment, long-term (chronic) stress can damage your body and it’s ability to function properly.
Chronic stress can damage your body in three major ways: impaired digestion, adrenal gland fatigue, and free radical damage. When you are experiencing stress, your stomach acid production is reduced, and digestive enzymes don’t work as effectively and nutrients either aren’t absorbed properly or are used up rapidly. (Digestive enzymes break down fats, proteins, and carbohydrates.) These issues not only increase your body’s demand for certain vitamins and minerals but also increase the risk of nutrient deficiencies and secondary health problems.
Adrenal fatigue occurs when your adrenal glands become overworked and exhausted from prolonged exposure to stress. Adrenal glands directly influence many other organs in your body, including the thyroid gland, which is responsible for metabolism and weight management.
Symptoms of Adrenal Fatigue:
- Difficulty waking up in the morning
- Fatigue not relieved by sleep
- Craving for salt or salty foods
- Lack of energy
- Decreased ability to handle stress
- Increased time to recover from illness
- Mild Depression
- Fuzzy thinking
- Irritability
- Don’t wake up properly until 10:00 am
- Afternoon energy slump between 3:00 – 4:00 pm, but feel better after evening meal
Stress hormones also increase free radical damage. Free radicals are unpaired electrons that cause tissue damage as they move through your body. They are a by-product of stress, so the more stress you have, the more free radicals your body has and the more tissue damage you will endure.
With the right nutrition (and always seek medical advice from your healthcare professional before making any changes to your diet, certain medications can be affected by different foods) you can reduce the damage caused by chronic stress. What follows is some tips and recommendations for how to do that.
- Take herbs that support your adrenal glands. Many natural herbs can support adrenal gland function. Please do your research, and again, speak with your healthcare professional before making any changes. Some herbs that do support adrenal function are ashwagandha root and leaf, siberian ginseng, licorice root, ginger root, and ginkgo biloba.
- Stabilize your blood sugar. When your blood sugar drops, your adrenal glands respond by releasing cortisol to help bring your blood sugar levels back into the normal range. Some strategies for balancing out your blood sugar levels include eating every 2-3 hours, eating your first meal before 10:00 am, not overeating, and make sure to eat a protein and a complex carbohydrate with each snack and meal.
- Eat foods high in Vitamin Bs, C, and E, as well as calcium & magnesium. All the B Vitamins, calcium, and magnesium are important in calming the mind and supporting the adrenal glands. Vitamin C is involved in adrenal metabolism and is essential in creating adrenal hormones, and Vitamin E helps protect the adrenal glands from free radical damage.
- Avoid stimulants such as alcohol, caffeine, soda, and refined carbohydrates. Additional stimulation from these sources will only contribute to overworking the adrenal glands, thus promotiong adrenal stress and fatigue.
Managing chronic stress is essential for those with spinal cord injuries to maintain overall health and wellness. While the physical, mental, and emotional stress of an SCI can be overwhelming, taking proactive steps can mitigate the adverse effects of stress on the body. Individuals can reduce the impact of stress-related damage by supporting adrenal health, stabilizing blood sugar, prioritizing essential vitamins and minerals, and avoiding stimulants. Additionally, regular exercise, a positive mindset, and adequate rest can promote resilience. Together, these strategies provide a holistic approach to managing chronic stress, offering a path toward improved quality of life and long-term health for those living with SCI.
