Facing surgery? Liz explains how the weeks beforehand can be an opportunity for ‘pre-habilitation’ – building strength and optimising nutrition, getting plenty of sleep and checking for underlying health conditions. She also shares tips for preparing your home, supporting recovery with supplements and knowing when to accept help.
Plus: Dealing with female hair loss, considerations for varicose vein treatment, painful periods on HRT and advice for a mysterious recurrent skin condition.
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7 ways to give your body the best chance of recovery after surgery
If you have an operation on the horizon, it makes sense to prepare your body for the challenge ahead. “The weeks before surgery are a real opportunity to pre-habilitate,” says Liz. That means building up your strength and nutritional reserves so that you can go into surgery in the best possible condition.
It’s also important to think about ways to make things easier for yourself when you’re home from hospital, and how to support your body’s recovery. Liz shares seven ways to get yourself ready for the op.
Before surgery
1 Build your strength
Liz recommends movement, where you can, to strengthen the muscles you’ll rely on during recovery. For someone having a hip replacement, that could mean working on core and glute strength, as well as the upper body if crutches are likely to be needed.
You can also support your body by eating whole foods and high-quality protein. “Really take the time to stock up on your protein levels,” advises Liz. Aim for around 30g at every meal and include plenty of fibre– and vitamin-rich leafy green vegetables.
2 Check your health
Ask your healthcare team whether blood tests would be useful to check your levels of ferritin, vitamin D, B12 and folate. Any indication of anaemia, particularly, should ideally be addressed before an operation, advises Liz.
She also stresses the importance of telling your pre-operative team about every medicine and supplement you take. Some supplements, including high-dose vitamin E and ginkgo biloba, can affect bleeding and blood pressure, so you might be advised to stop taking some of them before surgery.
3 Adjust your lifestyle
The fundamentals are often the simplest things to address, says Liz. Things like minimising alcohol and stopping (or cutting back on) smoking. “Both of these can impair wound healing and increase complications,” explains Liz, “Even a few smoke-free weeks can help.”
Getting into good sleeping habits in the run-up to your hospital date will also give your body the best chance to activate rest and repair mode ready for the challenge ahead.
4 Get your home ready
Make your home easier and safer to navigate by removing trip hazards and making sure frequently needed items are within easy reach.
Depending on the operation, you might also need to arrange crutches or equipment such as a raised toilet seat to make recuperation more comfortable. And it’s always worth batch-cooking a few healthy, protein-rich meals to pop in the freezer.
After surgery
5 Follow the guidance
Once you’re home, follow your surgeon and physiotherapist’s rehabilitation plan, staying on top of your pain-relief regimen and any exercises or stretches they advise. It can be tempting to get back to normal as quickly as possible, but you’ll heal quicker, and better, if you listen to the experts.
6 Support recovery with supplements
Continue prioritising protein at mealtimes, advises Liz, and there’s always protein powder if eating enough becomes difficult or you don’t have much appetite.
Creatine can be helpful to support muscle strength, and a curcumin supplement or omega-3s to reduce inflammation if you don’t eat a lot of oily fish. Liz also likes liposomal vitamin C, which is better absorbed by the body and can help with immune system function.
7 Focus on self-care
As well as taking things slowly and getting plenty of restorative sleep, Liz recommends stepping outside first thing for some early morning daylight to support your body’s circadian rhythm and natural energy levels.
And make sure you accept offers of help from friends or family, whether that’s bringing meals over or helping around the house. Now really is the time to take care of yourself, says Liz, so give yourself permission to recover.
Also in this episode:
- What causes varicose veins and treatment advice
- How to best prepare your body for surgery
- Why female hair loss occurs and how to help
- What might be causing painful periods on HRT
- Supplements that might aid recovery after an operation
- Explaining oestrogen dominance
- Why do I keep getting skin flare-ups?
Links in this episode:
- More on the NHS teledermatology referral service
- My Skin Doctor
- Skindoc
- Instaderm dermatology consultations
- UK Vein Clinic
- Details for consultant vascular surgeon Mr Ediri Sideso
- Read Menopause and hair loss – what you need to know
- Hair Gain products for hair loss – save 25%
- Follow Katie Brindle on Instagram
- Protein powder
- ARTAH Essential Creatine – save 25%
- BioCare Curcumin Turmeric Complex – save 15%
- Omega-3
Get in touch with a question for Liz:
- Email: [email protected]
- WhatsApp: 07518 471 846
More from Liz:
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