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Post-Surgery Healing: Natural Steps to Speed Up Recovery

Post-Surgery Healing: Natural Steps to Speed Up Recovery

Very often, many people reach for prescribed drugs to help alleviate post-surgery discomfort. Although they may be helpful, they come with a bevy of potentially harmful side effects. Because of this, researchers have been looking for more natural ways to help aid in recovery. Listed below are a few ways to help you heal, naturally.

Lighten up Your Diet

After surgery, your body needs time to adjust to the foods that you would normally be able to eat. Often, it has a more difficult time digesting processed or fatty foods. To aid your body in its recovery, you should eat lighter than normal.

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According to Dr. Elson M. Haas, M.D., director and founder of the Preventative Medical Center of Marin in San Rafael, California, the best options would be meat and vegetable broths, pureed vegetables and fruits, nutrient or protein powders, light soups, and fresh juices. Be wary of low-nutrient liquids and soft foods that are often offered at the hospital. You may also have a problem with nausea and a decreased appetite. To increase your appetite, you can try sipping on lemon balm tea several times a day, while ginger tea can help relieve nausea.

Treat Pain with Natural Pain Relievers

Instead of reaching for potentially habit-forming, side effect-ridden pharmaceuticals to help alleviate pain after a surgery, why not try natural pain relievers? Devil’s claw, or Harpagophytum procumbens, was found to help significantly reduce the sensation of pain, as well as reduce inflammation. Another effective herb is bromelain, which is found in pineapple stems. It helps boost immunity, alleviates pain, and shows anti-inflammatory properties. Remember to always do your own research and check with your doctor before commencing use of any new medications.

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Exercise

Besides taking natural supplements and monitoring your nutrition, you should also try gentle exercise to get your body going again. Before doing this, you should talk to your physician to learn your limitations and have them write out specific exercises that you are able to do. Keep your exercise routines low impact, such as short walks. Do not push yourself past your limitations during recovery because it could create an entirely new set of problems.

Boost Your Immune System

Not only are you recovering externally, your body must recover internally as well. With a depleted nutritional reserve, your immune system is also impacted by the general anesthesia which is found to temporarily lower T-cell activity, antibiotics which can suppress immunity, and pre- and post-surgery CAT scans and X-rays that can decrease stores of antioxidants.

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To help boost your immunity, there are many supplements and herbs that can go along with a nutrient-rich diet, such as Vitamin C (increases production of antibodies, helps reduce surgical bleeding, and helps metabolize anesthetics), Vitamin A (enhances immune cell function and protects against infection), and green tea (protects against bacterial infections and may help “turn on” immune cells).

Treat Wounds Properly

Besides ingesting herbs to help in post-surgical healing, you may also use them as topical remedies. According to New Zealand researchers, honey aids in rapidly clearing infection, reduces inflammation, and provides a moist healing environment. Another study published by Aesthetic Plastic Surgery found that gotu kola, another herb, was found to facilitate the repair of connective tissue, increase antioxidant levels, and reduce scarring.

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Regain Health

Taking antibiotics is unavoidable while recovering from surgery. Although helpful, they also come with risks. Antibiotics fight bacterial cells but also kill good bacteria during the process. Think “friendly fire.” Because of this, you are at an increased risk for developing UTIs, digestive problems, or yeast infections. Thankfully, there are ways to counteract these effects with probiotics, which are naturally found in your digestive tract. Such supplements are bifidobacteria and acidophilus, two of the most popular probiotics.

While taking these antibiotics, you’ll also be undergoing post-surgical tests which can expose your body to toxins. To rid your body of these toxins, it is suggested that after full recovery, you should try a juice or detox cleanse for a day or two, then begin a two-week diet of organic foods.

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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