You’ve already learned that it’s normal to feel more stressed than usual after surgery.
After surgery, stress reaction elevates metabolism which increases the need for calories. We then end up making poor food choices such as skipping meals and choosing less healthy, convenient options like fast food and processed foods.
Such choices are partly due to high levels of stress hormones, which cause us to crave fat and sugar.
Unfortunately, eating lots of junk food and sugar and skipping meals actually creates physical stress for our bodies that adds to our overall stress load. More physical stress will make it harder to heal from your knee replacement. When we choose healthier foods that are high in nutrients, our ability to handle stress improves because we’ve removed one source of physical stress from our lives.
When we mindlessly eat, we put food into our mouths almost without thinking about it. We don’t really taste the food, or even think about why we’re eating it. After surgery, when you can’t do the things you usually do to stay busy, there is a real chance you could be eating just to “stay busy”.
After a major surgery like hip replacement, it is important to keep an eye on your diet. Here’s why:
If you are a healthy weight already, it’s a good idea to focus on the kinds of foods you eat. Even if you’re at a healthy weight, it’s important to get enough protein, vitamins, minerals, and water!
If you are underweight, you’ll need to be sure to eat enough healthy foods to give your body the protein and other nutrients it needs to help your knee heal.
If you are overweight, now is a good time to think about making some lifestyle changes that may result in a healthier weight, and a healthier you. Getting to a healthier weight may reduce your risk for problems in the next few years as you heal from your surgery.
If you want to start working on weight loss, it is a good idea to check in with your doctor about any changes to your diet you want to make after surgery. Your doctor can help you make sure you’re getting the nutrients you need to heal.
What are the important nutrients for recovery?
Protein – good for the immune system and helps build muscle (eggs, cheese, poultry, fish, soya)
Vitamin C – helps with collagen which helps build ligaments and tendons (fruit and veg, berries, potatoes)
Calcium – help with building strong bones (spinach, dairy)
Vitamin D – Helps absorb calcium
Caffeine, foods high in sugar and salt and alcohol slow down bone healing by depleting the body of essential nutrients.
It is also important to stay hydrated and consume food s high in fibre to prevent constipation
What does a healthy plate of food look like?
Health experts advise filling half your plate with fruits and vegetables.
Eating more fruits and veggies may reduce your risk of having serious health problems such as a heart attack, stroke or some cancers. You’ll also get more of the nutrients your body needs to heal from surgery. When you get more fruits and veggies, you also have less need to fill up on unhealthy choices like crisps, sweets, and fried foods.
The next time you find yourself mindlessly snacking, try asking yourself, “Am I eating because I’m hungry? Or am I eating because I’m sad, worried, stressed, or feeling some other difficult emotion?”
References
Eat Right, 2018, Eating for strength and recovery, Academy of Nutrition and Dietetics, viewed 22 December 2020.
NHS, 2019, Eat well, viewed, viewed 22 December 2020