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Keeping a HEALTHY Bowel There has been much interest in the book Eat Well Live Well with Spinal Cord Injury, by Kylie James and Joanne Smith, since it was reviewed in the April 2013 issue of the SNN. You can now purchase the e-book for CAN$19.95, or the hardcopy, for CAN$75, which includes shipping and handling. To purchase, visit: www.eatwelllivewelwithsci.com where you can also download three chapters for free. Good bowel management is one of the most important, and often challenging, parts of living with a SCI. Diet plays a critical role in the effective management of your bowel routine. Below are some tips and recipes taken straight from Chapter 2 of Eat Well Live Well, which explores nutrition that helps to maintain a healthy bowel. For more information, you can purchase the book from the website above, or, you can borrow it from the Allan Bean Library. Nutritional tips for a healthy bowel 1) Eat 19-30 grams of fibre a day Fibre is a critical part of our digestive system; it helps us to absorb water, provides bulk to the stool and keeps it soft, making evacuation easier. There are two main types of fibre and we need both to prevent constipation and improve bowel function: Soluble fibre: forms a gel-like substance that makes the stool softer. Sources of soluble fibre include: apples, apricots, bananas, barley, beans, berries, figs, grapes, oats, peaches, pears, peas, and prunes. Insoluble fibre: adds bulk to the stool which helps matter to pass through your bowel. Sources of insoluble fibre include seeds, whole grains, and the skins of many fruit and vegetables such as the kumara. 3) Take probiotics Probiotics are good bacteria. Two types that promote healthy bowel function are Lactobacillus acidophilus and Bifidobacterium. These bacteria help to ferment fibre to produce fuel for the cells in your colon. A healthy balance of probiotics in your bowel can enhance peristalsis (movement) and prevent constipation. Foods that contain probiotics include: unsweetened yoghurt, sauerkraut, miso, and pickled foods. You can also purchase probiotics supplements that contain Lactobacillus acidophilus and Bifidobacterium from your pharmacy. 4) Eat 4-5 small meals a day SCI can disrupt the gastrocolic reflex which promotes bowel movement. So eating smaller, more frequent meals throughout the day can help to stimulate the gastrocolic reflex. Also, to take advantage of the gastrocolic reflex, try to consume a meal or warm drink about 30 minutes before you start your bowel routine. 5) Try natural bowel aids Bran: Eating oat/wheat bran everyday can help to avoid constipation. Try to avoid too much highly processed bran in cereals that contain a lot of sugar or salt. Fresh ginger tea: Ginger can help to stimulate the digestive system and eases the passage of food through the intestines. Garlic: Garlic helps to destroy harmful bacteria in the colon which contribute to constipation. Liquorice root: This root has a natural laxative effect. Prunes and apricots: Prunes and apricots can have a laxative effect, but your body can develop a tolerance to prunes if you eat them too regularly. 2) Drink 8-10 cups of water a day Your large intestine is responsible for re-absorbing excess water back into your body. When you are dehydrated, water is moved from your colon to serve other body functions, resulting in more solid stools that are harder to pass. Drinking 8-10 cups of water a day helps to avoid becoming constipated and helps to maintain a good bowel program. It is also important to limit alcohol, coffee, and soda (fizzy/soft drinks) which are diuretics and can contribute to dehydration. 22
Recipes Summer Bean Salad This refreshing, quick and easy salad has tons of fibre to support healthy bowel function. Serves 4. Ingredients: • 2 cups of green beans • 1 can of red kidney beans, rinsed and drained • 1 can of mixed beans, rinsed and drained • 1 small red onion, chopped • 1 tablespoon of cumin seeds • 2 cups of lettuce • Dressing: 2 tablespoons of olive oil Directions: 1. Cook green beans for 1-2 minutes in a pot of salted boiling water. 2. Drain green beans and refresh in iced water till cool, remove and pat dry. 3. Place kidney beans and mixed beans into a bowl. 4. Chop green beans and add to the bowl with the chopped onion and lettuce. 5. Toast cumin seeds in a dry pan till they begin to brown (this releases the flavour). 6. Add cumin seeds to the olive oil; stir, and pour over salad. Yoghurt and Granola Parfait This is great for breakfast, lunch, a snack, or dessert. The probiotics in the yoghurt help to address diarrhoea. Serves 1. Ingredients: • 1 cup of plain Greek yoghurt • ¼ cup of granola (or any muesli and nut mix) • 1 cup of fresh berries (raspberries, blueberries, and/or strawberries) • Extras: you can add sliced almonds or flax seeds. Directions: 1. Place yoghurt in a bowl. 2. Add fruit and sprinkle granola on top. Image kindly supplied by: Nicole Engstrom @ What Matters Most Now blog 23
Page 1 and 2: ISSN 1175-4753 SPINAL NETWORK NEWS
Page 3 and 4: EDITORIAL Welcome to the third and
Page 5 and 6: EDITORIAL Welcome to the third and
Page 7 and 8: Allan Bean Centre Library Hours Mon
Page 9 and 10: Foundation. The work is now not far
Page 11 and 12: THANKS Bob Parker The recent Local
Page 13 and 14: to see more sports articles and 20.
Page 15 and 16: All Functions, Without Hospital Loo
Page 17 and 18: areas. Then, issues such as wheelch
Page 19 and 20: Lettuce, Beetroot, Radish, Spring O
Page 21 and 22: ACC - SELF-MANAGEMENT: Taking Contr
Page 23: TA iQ sets the New Standard The new
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