Hi, this is part 2 of the post-operative pain series. This is all about what to do, what, and how to eat and sleep. In short, manage the pain and fatigue effectively such that it abates fully and not liners on making it chronic. Listing the actionable which have helped my patients and me during this phase… so let’s roll
- Move frequently
Can’t stress the importance of these 2 words enough. Just be open to moving yourself at regular timed intervals. It can be strolling indoors for 2min every 90 min. Sitting without back support for some time these are just a few. Regular movement releases endorphins our natural painkillers.
- Balance work
As I have written in my previous blogs balance movements are natural and whole-body activities. These will help to recruit more muscles and build up confidence and coordination. These make movements efficient and pain-free. A simple 10 min routine is a good starting point. For specific work please refer to my blog on Ankle pain and you
- Focus on your breathing
When we are in pain or any discomfort the first response is to hold the breath in shortstop breathing for some time and then take a big gulp of air. This adversely the rate of breathing. Apart from this the quality of breathing also lessens. We breathe rapidly, shallow, and irregularly. Both these increase our sensitivity to pain and increases fatigue. For further reading on this topic and some breathing exercises please refer to my blog on Breath our natural immunity booster.
- You are what you eat
Any surgery or procedure affects gut health and mobility. To make sure that you are absorbing the maximum from your food keep the food rich in whole and unpolished grains. Native grains like millets, sorghum, or maize are recommended.
Eat small meals at regular 2 to 3-hour intervals. Choose fiber-rich and easily digestible vegetables like ridge gourd, bottle gourd, and pumpkin.
Start with a set of 3 vegetables and add 1 vegetable to your plate every week.
- Sleep hygiene
Can’t talk enough about it. Sleep in a calm and cool place. Try to sleep at the same time every day to set your circadian rhythm. Avoid screen time at least half an hour before bed. Instead, you can try writing a gratitude journal. If you wake up in the middle of the night try not to see the screen. Instead, you can try belly breathing. This technique has been described in detail in my previous blog- Breath the immunity booster. You can do twisting movements in the bed. These will loosen you up and feel relaxed. Try to get good sleep between 10 pm to 2 am. This is the money time for sleep.
- Get the sunshine vitamin
Go out basking in the sunshine every day for at least 15 to 20 min. A preferable time works are 7.30 am to 9.30 am . Sunlight stimulates the production of melatonin which sets our circadian rhythm.
Postoperative recuperating can be hard so I hope these evidence-backed lifestyle tips help you to Recover well and Live pain-free… take care