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5 Nutrition Principles To Follow Post-Surgery Nutrition

5 Nutrition Principles To Follow Post-Surgery Nutrition
Any surgery, whether major or minor, is essentially causing some pretty serious trauma to the body.
After the doctors have used their skilled hands to repair whatever damage has occurred the real healing process can start and neglecting your diet during this time will not  be doing you any favors.

My Story

A complete fluke is what sent me for emergency surgery as a rare birth defect had built up scar tissue in my small intestine. If not treated this could lead to organ failure which can have a domino effect to the other organs. Not something I would have on my wish list. The pain hit me completely out of the blue at work one day and thinking it was a stomach flu tried to let it pass.

When it was clear this was something serious, I went to the hospital for maybe the third time in my life where I had to take a whole lot of tests. An MRI revealed what was happening inside me and it was a damn good thing I had got to the hospital when I did. I had to be rushed into surgery and before I knew it I was waking up in an operating room unable to walk or do much else for myself. The healing process would not be easy, but having my background in fitness and nutrition I wanted to tackle this head on.

Focusing On Post-Surgery Nutrition

The first few days after surgery are not exactly pie in the sky. I woke up from surgery feeling pretty great but I chalk that up to the amount of pain killers I was hooked up to. I had a laparotomy so my abdomen had been cut right through and sitting up, let alone walking, was almost impossible. I was hooked up to Iv’s, catheters and oxygen for the first few days and my only source of nourishment was the 5-star culinary experience that is hospital food…(enter sarcasm here..)

I knew when I got home I would have more control over my diet and could set up a real game plan to recover as best I could. Here are 5 things I focused on to heal.

1. Bone Broth

You will probably not have much of an appetite the first few days after a surgery but this is when nourishing yourself is paramount. Enter in bone broth. Bone broth can be used in easy to eat meals like soups and stews as it has some amazing healing properties.  Bone broth is full of minerals such as:

  • Calcium

  • Magnesium

  • Phosphorus

  • Silicon

  • Sulfur

  • Trace minerals

Since it is full of minerals and gelatin extraction from the simmering bones broth can help with:

  • Healing the lining of the gut

  • Inhibit infection

  • Reduce joint pain and inflammation

  • Promote strong healthy bones

These are some pretty good things when you’re looking to heal.

2. Make Sure You Are Taking In Enough Protein

Protein does a lot of things including helping to make hormones and enzymes along with immune function but we’re all aware how it is important in tissue recovery. Muscle repair and recovery is most people’s main use of protein but rebuilding and repairing all tissue is of key importance for those looking to heal from surgery.

Your goal after surgery for protein requirements should be to intake around 1.5 grams per kg for a minor surgery and up to 2 grams per kg for more invasive and major surgery.

3. If Taking Antibiotics Focus On Taking In Probiotics

You’re probably very conscious about the damage antibiotics can do to the gut but at some point during medical issues infections can happen and antibiotics are administered. This was my case and I made sure to introduce a lot of gut healing probiotic foods to help rebuild my “good gut bugs” as best as possible. Besides using a probiotic supplement your best food choices will be:

  • Sauerkraut

  • Kombucha
  • Kefir

  • Kimchee

  • Miso soup

  • Pickles

4. Eliminate Inflammatory Foods

This one is more about something you don’t want as opposed to the things I’m listing that you do want. At this point it would make a lot of sense to avoid those foods that cause more inflammation in the body. That would include:

  • Refined carbohydrates
  • Added sugar
  • Vegetable oils
  • High fructose corn syrup
  • Trans fats
  • white pasta, bread and rice

Your body is trying to heal and consuming inflammatory foods is just going to make things worse and make it tougher for your body to heal itself. You are missing out on nothing by not consuming these foods and will be better off in the long run.

5. Make Sure You’re Drinking Enough Water

Water helps regulate body temperature, aids in digestion and absorption and helps with circulation among many other things. In the case of healing, it is also involved in flushing toxins out of the body. When you’ve had surgery you’ve had a lot of pretty foreign stuff floating around in your body that you’re probably wanting to get out. Water helps to flush out and cleanse, keeps you hydrated and allows the body to run smoothly.

Find the purest form of water you can and look to drink half your body weight in ounces of it each day.

Keep Moving Forward With Your Nutrition

These are tips that can not only assist in helping someone get on the road to recovery but also are great tips for those at any stage in their health looking to make positive changes. The foods that heal your body after a surgery are the same things you would want to include on a daily basis to keep yourself functioning optimally. When you combine this with the elimination of detrimental foods you’ve got a good combination that can result in better health.

Featured photo credit: Frann Leach via flickr.com

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Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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