Surgery. Recovery. How to speed up your post-op recovery? Start here.
I woke up, eyes glued shut together this morning, feeling groggy AF.
The clanging, beeping and banging of the rubbish truck startled me, followed by the loudly bleating cat — howling at the top of her lungs — reminding me that no matter how tired I am, she’s ready for her breakfast at 6.30 am; come hail or high water. I peeled myself off the sheets and felt my way down the hallway to go and freshen up. Today was a recovery day, which meant I got to spend the whole day working in pyjamas without even a twang of guilt.
Surgery. Love it? Or hate it? I’m pro wellness, health & wellbeing and 100% being proactive. Sometimes that means a procedure to sort out something before it becomes an issue. And that was the case for me last week.
Friday 14th May 2021. It was only a day-stay procedure, and I got to come home that evening. I spent the weekend locked inside at home, although it is pretty much a haze and I don’t remember much. I’m on the mend, but today by far, was the worst day.
After two weeks offline — with a whirlwind trip to NZ followed by the op — I thought I better cement my usual healthy and happy habits back in place and get back into my writing practice. Where better than to start by sharing what I’ve learned and have been applying pre and post-surgery.
Where do we focus when we are in recovery? What do we do when we need to speed up the healing process?
What action can we take to recover with minimal downtime, whether our surgery or operation has been big or small?
Healing is influenced by many factors, from genetics to our overall health and our ability to follow the all-important post-operative instructions. Here are five things you can do right now to expedite your healing journey and process.
- Sleep. Getting adequate sleep and rest can help us to heal, so prioritising sufficient rest is a must. I’ve noticed on my Oura ring that even though I’ve been in bed for quite some time, I’m not getting those all-important deep sleep cycles. Meh. But this can be expected after a general anaesthetic. Recovery action to take: Aiming for an hour of extra zzz time each evening and adding in an hour to 90-minute daytime nap where ever possible.
- Water! Stay hydrated. 8–10+ glasses per day, minimum. Avoid sugary drinks or soda. Herbal teas can work wonders. Try chamomile in the evening to assist with relaxation, recovery and sleep. I love Ti-Ora, in particular, the peppermint blend.
- Taking an arnica supplement to assist with healing from the inside out. This is the first time I’ve taken arnica in tablet form, so the jury is out on its effectiveness. Research suggests it may help.
- Diet. My surgeon was excellent and provided a comprehensive list of what would speed my recovery along—pre and post-op. I was so impressed!
Consuming fresh fruit and vegetables and maintaining a balanced diet before and after surgery ensure our body receives the vitamins and nutrients it needs to aid recovery. Obvs. But what, specifically?
Almonds, lean meats, whole grains and seafood are all high in vitamin E, D, C and A, iron, protein, fibre and zinc. Foods containing these nutrients assist in wound healing and forming scar tissues, and promote the growth of new blood cells.
What does it look like on the daily? Here’s what I eat.
Water & lemon squeezed in it, on rising. Yum.
Coffee with MCT Oil & dairy-free collagen creamer; I love Dose & Co caramel!
Collagen protein powder with blueberries, banana and water or almond milk. I love Chocolate Fudge Collagen Protein Powder by Dose & Co.
Eggs or egg whites with rocket, cherry tomato, avocado and raw oil. I love chilli olive oil.
Wild salmon or fish salad with avocado and salad for lunch.
My Muscle Chefs are an excellent alternative for meals if you can’t cook or don’t have the downtime! They’ll be my dinners for the next couple of weeks. I love the Garlic Chicken, Lemon Pepper Chicken, Beef Ragu and Brisket.
Snacks:
Justine's Cookies! I’m obsessed with the choc fudge protein cookie. They are keto and so delicious!
A handful of raw nuts.
Boiled eggs. My tip? I boil about six at a time and keep them in the fridge to have on hand for general snacking.
Cucumber. I buy this whole and slice it into sticks & have these ready to go in containers. It’s so cooling and refreshing.
I’m under doctors orders to take it easy, so I’m trying to avoid cooking, hence being strategic in the kitchen, so these are things I can do for the most part without needing to cook.
Vitamins. Try & get them from food—above—but also, take a supplement. Here’s what and why.
Vitamin C plays an important role in collagen synthesis and wound healing. It also has important antioxidant properties that help our immune system. Try eating fruit & veggies, especially oranges, grapefruit, tomato and leafy vegetables. I’m also taking an affordable Bioglan supplement which is high in ascorbic acid. Take three times daily for maximum absorption and effectiveness (once a day is not enough).
Vitamin A increases the inflammatory response to wounds, stimulating collagen synthesis. Try milk, cheese, eggs, fish and dark green veggies.
Iron helps in wound healing. Try red meat, fish, eggs, wholemeal bread, dark green leafy veggies, dried fruits, marmite and nuts.
6. Mindset. Focus on what you can do. Focus on happy, healthy thoughts. Focus on gratitude and grace. Focus on the future. Focus on all the things you will get, and get to give, once you have recovered. Managing our thought, pain, feelings, and emotions is critical to recovery. Try a one-breath meditation each morning with your tea or coffee and thinking of one thing you're grateful for each night before you go to sleep. Listening to upbeat music can be a great place to start if you have never done any practical mindset work before.
I wish you or your loved one well a speedy recovery. Any questions? DM me?
Don’t be afraid to as for help if you’re in recovery and need it. If you try these tips out and find them helpful, DM me, I would love to know which ones help you.
