Five Essential Tips to a Speedy Recovery after Spine Surgery
As you begin to create your pre-operative and post-operative check list be sure to add these building blocks to the list (along with building strength through exercise, which is often guided by a quality physical therapist).
top five building blocks of post surgical recovery
1. CONSUME Adequate protein.
In order to heal, our body relies on ample amounts of protein. These amino acids are the building blocks for our strength, our muscle, as well as basic healing. Our collagen, which builds a foundation for a lot of our structure, is built out of protein and amino acids. Even the antibodies which help us fight infection require protein.
2. Eliminate refined sugars and food products.
By avoiding sugar and refined flour products, we can help manage our blood sugar level. Foods with a high glycemic index, or having high sugars, not only are not healthy, but they have also been shown to suppress the immune system. Even one tablespoon of sugar can suppress your immune system four to eight hours. The amount of sugar in one 12-ounce can of soda can suppress your immune system for up to two days.
3. Get adequate sleep.
Never underestimate the power of a good night sleep especially post-surgery! Sleep experts recommend seven to eight hours of sleep per night. If you fall behind in your sleep, you may need to sleep one extra hour the following day for every two hours that you are sleep deprived. Sleep not only helps your body rejuvenate, but can also help your memory, mood, and motivation. Sleep is very important during the recovery phase of your care.
4. TAKE Nutritional supplements.
Many people are surprisingly deficient in the following supplements, which are essential for healing; vitamin C, vitamin D, magnesium, and the anti-inflammatory qualities of Omega-3 fatty acids. Vitamin C is essential for collagen healing. Magnesium is essential for calcium mobilization, as well as muscle health. Vitamin D is low in over 80% of people that live in North America because most of us are not getting enough sunlight. Our diet often needs to be supplemented with these nutrients in order to optimize our healing.
This means drink your water--no excuses. Drinking sodas, coffee, and tea should not be confused with hydration. Water is the most effective means of achieving proper hydration while cleaning out our system and creates a positive environment for healing and overall health.
These five essential things to add in your post-operative care can help you heal optimally and return to your full activities as fast as possible.