Experiencing a health setback when you are making progress with living healthy is incredibly discouraging and frustrating. It can cause anxiety about your goals and the potential of losing progress, but the good news is- it’s just a setback. You will heal and get back on track if you stay committed to practicing health habits – even if you are immobile. So, as you recover, use these tips to keep your health on track.
1. Don’t accept the setback as a reason to stop
Recovering from a health setback is challenging, but stay committed by making healthy decisions daily, even when you are discouraged, and you will continue to see progress. Stay encouraged with positive thoughts that you can and WILL accomplish your goals. Write encouraging notes or “Why for Wellness” reasons and post them around your house to reflect on them when you need encouragement. Also, connecting with a friend or community can help support you as you recover.
2. Make healthy meals a priority
Healthy food nourishes your body and is pivotal for weight loss and recovery. Focus on eating healthy every day. Avoid high-carb, high-sugar foods and add vegetables, protein and healthy grains to every meal. Practice weekly meal planning to support healthy meal choices, and eat 4-5 small meals a day to help regulate your blood sugar and boost your metabolism.
3. Take your medication on time, every day
Medication helps stabilize and restore your health, so it’s incredibly important to stick to your daily medication and glucose test schedule. Your daily medication dosage is calculated to help control your blood sugar levels. Skipping medication limits your recovery, and can cause a negative shift in your blood sugar.
4. Drink water to help flush and nourish your body
The risk of dehydration is greater when you have diabetes because high glucose levels can deplete your body fluids. When your blood glucose is high, the kidneys work overtime to filter out the glucose through urine, which requires water. If you are dehydrated, your body draws the water it needs from your tissues, which can slow your healing time. Drinking water helps control your blood sugar levels and flush your body with the water it needs to function and recover.
5. Move as much as you can, when you can
A health setback can weaken your stability and strength, so it’s important to slowly add activities to help strengthen and stabilize your movement. Ask family or friends to walk with you for support. Don’t focus on the length or intensity, just walk. Use good posture and keep your abdomen tight when walking. As you progress, add strength exercises using a chair or seated resistance band exercises to build your strength. Below are exercises to try once your doctor lifts your activity restrictions.
- Exercises with a walker: https://www.youtube.com/watch?v=NqX59kaosb4
- Seated resistance band exercises: https://youtu.be/wGT833ogMTw
- Living with an Artificial Hip: Three Best Exercises: https://www.premierortho.com/orthopaedic-tips/living-artificial-hip-three-best-exercises/