We rebuild our lives and bodies after a spinal cord injury, facing daily mental and physical challenges. A strong mindset combined with proper nutrition creates powerful healing momentum. When you align your thoughts and diet toward recovery, you move toward better health. But without the right nutrients, your body can’t heal well, and your mind struggles to stay strong. The food you eat either fuels your journey to a thriving new normal or works against you, weakening your foundation. Choose wisely—your recovery depends on it.

Life Before and After SCI

Before my spinal cord injury, I felt healthy and took it for granted. My only concern was whether I ate enough. If I ate junk, I just burned it off through my active lifestyle. After my SCI, everything changed—my body heals more slowly, and even minor setbacks can trigger a chain of strains and complications. These issues drain my energy and challenge my mindset. One personal experience, in particular, pushed me to write this post.

Setbacks That Stalled My Progress

Six months ago, while half asleep, I hyperextended my left elbow repositioning in bed—and did it again the next night. Later that week, I took my handcycle out for a spring ride, then pushed through chores, ignoring the pain. The result: full-blown tendonitis. I started relying on my right arm for transfers, and soon that elbow flared up too. As a paraplegic, two injured elbows spell serious trouble. I stopped exercising, popped Aleve, and hoped for a quick recovery. It didn’t come. I even strained a healthy bicep during a PT stretch. My frustration grew. Without movement, I cut calories, but my energy and mental outlook sank. Now, both triceps cramp during light activity, my muscles are deconditioning, and my elbows complain constantly. PT didn’t help. Acupuncture gave mild relief. Massage felt good for a day. But the pain stayed.

Totally frustrated and demoralized, I scrutinized my diet and found a SCI nutritionist through Instagram. I learned that I had reduced my protein intake so significantly and for so long that my muscles were cramping. Within the first few days of boosting my protein, my arms became rejuvenated like a wilted plant being soaked in water. A week later I was well on my way to recovery. I’m happy to say that I finally feel like I’m on an upward trajectory and have a renewed conviction to train for the Olympics. Watch out Will Groux, here I come.

Small Nutrition Shifts, Big Healing Gains

If you struggle with healing or experience energy spikes and crashes, take a close look at your diet. I saw real improvement after making a simple change to how I eat. Supporting your nutrition can start small. Follow positive, body-affirming social media accounts like @paralysis.nutrition, which offers SCI-specific tips. Talk to your doctor about a referral to a dietitian. Set realistic goals based on what you can or want to change—some things, like “quad belly,” are just part of life. Know your motivation, whether it’s long-term health or feeling better day to day.

I started following Fatimah Fakhoury (@paralysis.nutrition) on Instagram. She’s a dietitian married to someone with a spinal cord injury, and her content is simple, practical, and relevant. I joined her six-week men’s SCI nutrition class, which includes weekly Zoom sessions, group feedback, and weekend Facebook lives. It’s not cheap at $500, but Fatimah stays accessible and helpful throughout. The class helped me better understand and respond to my body’s nutritional needs.

Nutrition plays a huge role in rebuilding life after a spinal cord injury. I’ve had to unlearn a lot of able-bodied habits the hard way. Nutrition isn’t just fuel—it’s medicine. It affects physical and mental health, and our ability to rebuild with strength and resilience.

According to Oregon’s BRFSS data, 43% of Oregon adults with disabilities rate their health as fair or poor. Only 8% of the general population reports the same. Chronic conditions like diabetes and depression are more common in our community, and nutrition plays a major role in both prevention and management.

So, what counts as good fuel and what’s just garbage? The answer isn’t the same for everyone. What works for me might not work for you—or for an elite athlete like Will Groulx. But here’s what good fuel is not: highly processed carbs, fats, and sugars.

Sure, we all need some carbs, healthy fats, and natural sugars. But ultra-processed junk? That stuff is a dumpster fire—it sets your house on fire and steals everything good. Okay, that’s hyperbole… but not by much. Processed foods are full of ingredients that rob your body of what it needs to stay on a healthy path.

Think of it like this: when I was 16, I accidentally filled my parents’ diesel Suburban with 40 gallons of gasoline. It ran for 10 blocks—then died. Your body works the same way. It needs clean, usable fuel that won’t trigger inflammation or crash your system.

Your “quad belly” doesn’t have to hold you back. Find a coach—someone who understands spinal cord injury and knows nutrition. Plenty of great resources exist online. I recently joined another six-week online SCI nutrition coaching program. It’s a little pricey, but I’m committed. I want my body to go the distance.

If Will and other adaptive athletes can push their limits, why not me? Why not you?

One Change at a Time: Nutrition Support for SCI Life

Check out these SCI-specific nutrition resources on Instagram and websites. This journey starts with listening to your body and learning what it needs. Changing bad habits—cutting sugar, caffeine, alcohol, and unhealthy fats—takes time. You don’t need to change everything at once. In fact, trying to do too much too fast often leads to burnout.

Instead, ease into it. Make one change, experience the benefits, and notice how you feel. After living without something like sugar or alcohol for a bit, you might not crave it as much. The next time you make a change, it’ll feel easier. Over time—months or even years—you can build healthier habits that actually stick, and you’ll likely feel much better than when your diet relied on processed sugars, fats, and carbs.

Common barriers include cost, time, cooking ability, and transportation. But there are resources to help: SNAP benefits, grocery delivery services, personal shoppers, and volunteers through OSCI. You’re not alone in this. Follow SCI-focused nutritionists on Instagram and Facebook for practical, supportive guidance tailored to your needs.