When it comes to self-care, it is usually a highly personal topic and everyone is different. It can conjure up images of being pampered with massages, skin-care facials, shopping sprees or other seemingly “indulgent” experiences. However, for some it can be as basic as taking medication in the morning or eating breakfast. It does not need to be elaborate or expensive, as the more “indulgent” experiences often are.
Self- care as someone with limited mobility is also important due to the challenges we face everyday that can have an impact on us, whether physically or mentally. Physical aspects such as chronic pain, a compromised immune system, pressure wound management or other medical complications can add to the stresses of daily life, however environmental aspects can also leave us feeling less than our best mentally. These include issues such as discrimination, lack of wheelchair access in the community (limiting our options), social isolation etc. Some people struggle with the concept of self-care, thinking it is “selfish” or non-productive. This is not the case. Self-care is productive if it is learning to accept and take care of ourselves, and helps us the tackle the challenges of life.
Some ideas for self-care include:
Connecting socially with others or join support groups
If you find that your social life is a little lonely, try reaching out to a friend or family member. This is not only great for mental health, but increases our support network. If you are unable to go out physically, a phone call, video chat or online social/support group
could be greatly beneficial.
Nutrition
It’s not always easy to eat well, especially with social media constantly telling us what’s currently “healthy” or “unhealthy”, and medical professionals often telling us otherwise. However for people who use a wheelchair or have medical issues, we are
susceptible to greater risk of infection. The basics of having a healthy diet is Eating plenty of fruit and veggies, whole grains such as bread, brown rice or pasta and protein like meat, fish, tofu or chicken and healthy fats like avocado, nuts, seeds and olive oil. However for people with limited mobility it can be a little more detailed than this. Osteoporosis is common in those who cannot weight bare, as it causes bones to become brittle. Foods high in calcium for bone health include dairy, broccoli, tofu, dark leafy greens and some fish. Protein is also very important for skin and wound care, for those prone to pressure sores, cuts or scrapes as protein helps to repair cell damage. Drinking plenty of water and fluids is also crucial, not just to avoid
dehydration, but to prevent constipation, bladder infections and improve circulation. Everyone has different nutritional needs and everyone has different activity levels, so it not a “one size fits all” approach. However, it may be beneficial to work with a dietitian or nutritionist
in order to get the best nutrition advice for your specific needs.
Counselling/Therapy
Need to talk it out? Finding a good counsellor or psychologist can be of great benefit for those who feel limited in their social network, or who struggle with mental health issues like anxiety, depression etc, and many professionals are accessible via telehealth, so it’s like therapy in your own home. Talking to your GP can help to point you in the right direction and
connect with someone.
Take medication
Taking our medication or vitamins is simple, yet it can count as self-care as it is literally taking care of ourselves and our health.
Personal Hygiene (this includes regularly cleaning mobility equipment we regularly use)
Hygiene is very important for everyone, whether you live with a disability or not. It promotes health and wellness, confidence, self esteem and helps you to have a healthy interaction with others. Hygiene not only means keeping ourselves clean, such as showering, cleaning our teeth, maintaining our hair/skin etc (skin health being of vital importance to those prone to pressure sores and skin breakdown) but also the cleanliness of mobility and
medical equipment we regularly use. This can be wheelchairs, scooters, shower chairs, reaching sticks, catheters and other assistive technology.
Keeping these items clean is probably not something we would think about, however it makes sense that if they are always in use, then any bacteria build up on the equipment will likely be
transferred to us, especially things we use in the bathroom like shower chairs. Investing in high quality cleaning products, getting help from a professional cleaner or help from a loved one will not only improve our hygiene regime, but will improve our health and immune system in the long run.
Be as active as possible
Being active doesn’t necessarily mean playing sport or strenuous activity. Being active can simply mean going out for a short walk with a friend, stretching, swimming, light weights, and other adaptive exercise methods. This can improve circulation, heart health, weight management as well as an overall sense of accomplishment and wellbeing, just to name a few.
There are many videos on social media for exercise activities, both seated or standing, either alone or with a partner (such as a support worker). So there are many options to be active, whatever your needs or level of ability.
Spend time outdoors (or bring the outdoors inside!)
Spending time outdoors and getting Vitamin D from sunlight has been linked to better mental health for many years, however for some people, it is not that easy.
If you cannot go outside on your own, sit on a front porch or need assistance around the house, there are simple ways we can benefit from nature from inside our home. Some suggestions include
Bring plants or other nature specimens like herbs, twigs or sea shells inside for sensory stimulation
Put flowers around the house
Play nature sounds on a device eg. Ocean waves, bird sounds, rain
Grow plants/seeds indoors
Indoor water features
Even if it’s just a little bit of nature around you, it can help to reduce anxiety and depression, and will overall contribute to a self-care routine.
Written by Liz Thompson a wife, artist, and nature lover, who has been a full-time wheelchair user since the age of 10 years old.
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