Pre-Hab for Surgery

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Your Simple Plan for a Faster, Smoother Recovery

When most people think about surgery, they focus on recovery afterward. But did you know you can actually prepare your body before surgery to make that recovery easier and quicker? It’s called prehab, and it’s an incredibly effective way to improve how well and how quickly you heal.

This guide will walk you through simple, proven steps you can take—like eating well, getting stronger, and sleeping better—that will help you bounce back faster from your surgery. You don’t need to spend hours on prehab, and it doesn’t have to be complicated. With just a little planning, you can set yourself up for a smooth recovery.

Why Prehab is Important

Before we dive into the details, let’s talk about why prehab matters. Surgery is tough on your body—it’s like running a marathon. Just like athletes train before a big event, your body needs preparation to handle the stress of surgery. Prehab strengthens your body, helps control inflammation, and gives you the tools to manage stress and pain more effectively. Research shows that patients who follow a prehab routine experience fewer complications and recover faster than those who don’t.

1. Eat Right: Fuel Your Body for Healing

What you eat before surgery plays a major role in how quickly you recover. Your body needs the right nutrients to rebuild tissue, reduce inflammation, and fight off infection.

Focus on colorful vegetables:

Vegetables like spinach, carrots, and bell peppers are rich in micronutrients that help your body repair itself.

Focus on colorful vegetables:

Vegetables like spinach, carrots, and bell peppers are rich in micronutrients that help your body repair itself.

Focus on colorful vegetables:

Vegetables like spinach, carrots, and bell peppers are rich in micronutrients that help your body repair itself.

Focus on colorful vegetables:

Vegetables like spinach, carrots, and bell peppers are rich in micronutrients that help your body repair itself.

Increase protein intake:

Protein is your body’s building block. Foods like chicken, fish, eggs, and beans help your muscles repair after surgery.

Increase protein intake:

Protein is your body’s building block. Foods like chicken, fish, eggs, and beans help your muscles repair after surgery.

Increase protein intake:

Protein is your body’s building block. Foods like chicken, fish, eggs, and beans help your muscles repair after surgery.

Increase protein intake:

Protein is your body’s building block. Foods like chicken, fish, eggs, and beans help your muscles repair after surgery.

Reduce inflammation:

Cut down on processed foods to lower inflammation. Swap these for lean meats and whole grains, which are easier on your body.

Reduce inflammation:

Cut down on processed foods to lower inflammation. Swap these for lean meats and whole grains, which are easier on your body.

Reduce inflammation:

Cut down on processed foods to lower inflammation. Swap these for lean meats and whole grains, which are easier on your body.

Reduce inflammation:

Cut down on processed foods to lower inflammation. Swap these for lean meats and whole grains, which are easier on your body.

Keep your gut healthy:

Foods high in fiber, such as whole grains, fruits, and vegetables, will help regulate your digestion—an important factor during recovery.

Keep your gut healthy:

Foods high in fiber, such as whole grains, fruits, and vegetables, will help regulate your digestion—an important factor during recovery.

Keep your gut healthy:

Foods high in fiber, such as whole grains, fruits, and vegetables, will help regulate your digestion—an important factor during recovery.

Keep your gut healthy:

Foods high in fiber, such as whole grains, fruits, and vegetables, will help regulate your digestion—an important factor during recovery.

Control blood sugar:

If you're diabetic, managing your blood sugar levels is key to preventing inflammation and promoting healing. Keep your blood sugar stable by balancing meals with complex carbohydrates and lean protein.

Control blood sugar:

Actionable Tip: "Create a simple meal plan rich in vegetables, lean proteins, and whole grains to give your body the fuel it needs for healing. Consider downloading a pre-surgery meal plan for guidance."

2. Move More: Exercise for a Stronger Recovery

Physical activity is one of the most powerful tools in prehab. Exercise before surgery builds heart and lung health, strengthens your muscles, and improves your body’s ability to heal.

Cardiovascular health:

Walking, swimming, or cycling even 20-30 minutes a day can improve your heart and lung function, helping you tolerate surgery better.

Cardiovascular health:

Walking, swimming, or cycling even 20-30 minutes a day can improve your heart and lung function, helping you tolerate surgery better.

Cardiovascular health:

Walking, swimming, or cycling even 20-30 minutes a day can improve your heart and lung function, helping you tolerate surgery better.

Cardiovascular health:

Walking, swimming, or cycling even 20-30 minutes a day can improve your heart and lung function, helping you tolerate surgery better.

Strength training:

Resistance exercises don’t have to be intense. Simple moves using body weight or light dumbbells can build muscle. This extra muscle gives your body more energy reserves for the healing process after surgery.

Strength training:

Strong Base:

The stronger your muscles are before surgery, the better they will support you. Your body will use muscle for fuel during recovery, so building strength beforehand is critical.

Strong Base:

The stronger your muscles are before surgery, the better they will support you. Your body will use muscle for fuel during recovery, so building strength beforehand is critical.

Strong Base:

The stronger your muscles are before surgery, the better they will support you. Your body will use muscle for fuel during recovery, so building strength beforehand is critical.

Strong Base:

The stronger your muscles are before surgery, the better they will support you. Your body will use muscle for fuel during recovery, so building strength beforehand is critical.

Actionable Tip: "Add a little movement to your daily routine, whether it’s walking or light strength exercises, to boost your recovery time."

3. Sleep Well: Recharge and Reduce Inflammation

Quality sleep is essential for healing. While you sleep, your body repairs itself, reduces inflammation, and regulates stress hormones like cortisol. The better your sleep leading up to surgery, the better your body will handle the operation and recovery.

Set a bedtime routine:

Go to bed and wake up at the same time each day. Consistency helps regulate your body’s circadian rhythm—the internal clock that governs sleep.

Set a bedtime routine:

Go to bed and wake up at the same time each day. Consistency helps regulate your body’s circadian rhythm—the internal clock that governs sleep.

Set a bedtime routine:

Go to bed and wake up at the same time each day. Consistency helps regulate your body’s circadian rhythm—the internal clock that governs sleep.

Set a bedtime routine:

Go to bed and wake up at the same time each day. Consistency helps regulate your body’s circadian rhythm—the internal clock that governs sleep.

Wind down:

An hour before bed, turn off your electronics and dim the lights. Light can suppress melatonin, the hormone that helps you sleep.

Wind down:

An hour before bed, turn off your electronics and dim the lights. Light can suppress melatonin, the hormone that helps you sleep.

Wind down:

An hour before bed, turn off your electronics and dim the lights. Light can suppress melatonin, the hormone that helps you sleep.

Wind down:

An hour before bed, turn off your electronics and dim the lights. Light can suppress melatonin, the hormone that helps you sleep.

Get 7-9 hours:

Most adults need at least 7-9 hours of sleep each night for optimal health and recovery. If you’re having trouble sleeping, focus on creating a relaxing environment.

Get 7-9 hours:

Most adults need at least 7-9 hours of sleep each night for optimal health and recovery. If you’re having trouble sleeping, focus on creating a relaxing environment.

Get 7-9 hours:

Most adults need at least 7-9 hours of sleep each night for optimal health and recovery. If you’re having trouble sleeping, focus on creating a relaxing environment.

Get 7-9 hours:

Most adults need at least 7-9 hours of sleep each night for optimal health and recovery. If you’re having trouble sleeping, focus on creating a relaxing environment.

Actionable Tip: "Get sunlight in your eyes for 15-20 minutes after waking, and stay away from screens an hour before bedtime."

4. Manage Stress: Breathing to Heal

Surgery can feel overwhelming, but managing stress before surgery can make a big difference in your recovery. Mindfulness techniques and breathing exercises calm your nervous system, lower stress hormones, and help you control post-op pain.

Mindfulness apps:

Use apps like Calm or Headspace to guide you through relaxation exercises. These short sessions can help you manage anxiety and prepare your mind for surgery.

Mindfulness apps:

Use apps like Calm or Headspace to guide you through relaxation exercises. These short sessions can help you manage anxiety and prepare your mind for surgery.

Mindfulness apps:

Use apps like Calm or Headspace to guide you through relaxation exercises. These short sessions can help you manage anxiety and prepare your mind for surgery.

Mindfulness apps:

Use apps like Calm or Headspace to guide you through relaxation exercises. These short sessions can help you manage anxiety and prepare your mind for surgery.

4-7-8 Breathing:

This simple breathing technique—inhale for 4 seconds, hold for 7, exhale for 8—activates the body’s relaxation response. It’s a great way to stay calm before surgery and reduce the need for pain medications afterward.

4-7-8 Breathing:

Pain management:

Practice mindfulness and deep breathing daily to reduce stress and build tools for pain management during recovery.

Pain management:

Practice mindfulness and deep breathing daily to reduce stress and build tools for pain management during recovery.

Pain management:

Practice mindfulness and deep breathing daily to reduce stress and build tools for pain management during recovery.

Pain management:

Practice mindfulness and deep breathing daily to reduce stress and build tools for pain management during recovery.

Actionable Tip: "Next time you are stressed try the 4-7-8 technique a for 2-3 rounds."

5. Plan Ahead: Prepare Your Home for Recovery

A little preparation can make a huge difference in your recovery. Taking time to prepare your home now will reduce stress later, allowing you to focus on healing.

Ask questions:

Write down any concerns or questions for your surgeon before surgery. Bring a friend or family member with you to help you remember everything discussed.

Ask questions:

Write down any concerns or questions for your surgeon before surgery. Bring a friend or family member with you to help you remember everything discussed.

Ask questions:

Write down any concerns or questions for your surgeon before surgery. Bring a friend or family member with you to help you remember everything discussed.

Ask questions:

Write down any concerns or questions for your surgeon before surgery. Bring a friend or family member with you to help you remember everything discussed.

Set up your home:

Make sure your home is recovery-friendly. Move frequently used items to waist level, remove trip hazards like rugs, and stock up on easy-to-prepare meals.

Set up your home:

Make sure your home is recovery-friendly. Move frequently used items to waist level, remove trip hazards like rugs, and stock up on easy-to-prepare meals.

Set up your home:

Make sure your home is recovery-friendly. Move frequently used items to waist level, remove trip hazards like rugs, and stock up on easy-to-prepare meals.

Set up your home:

Make sure your home is recovery-friendly. Move frequently used items to waist level, remove trip hazards like rugs, and stock up on easy-to-prepare meals.

Arrange for help:

If you have pets, children, or other responsibilities, make plans for someone to help while you recover. This will allow you to rest and heal without added stress.

Arrange for help:

If you have pets, children, or other responsibilities, make plans for someone to help while you recover. This will allow you to rest and heal without added stress.

Arrange for help:

If you have pets, children, or other responsibilities, make plans for someone to help while you recover. This will allow you to rest and heal without added stress.

Arrange for help:

If you have pets, children, or other responsibilities, make plans for someone to help while you recover. This will allow you to rest and heal without added stress.

Actionable Tip: "Prepare your home before surgery by decluttering and making necessary adjustments so you can focus on recovery."

Conclusion: Take Charge of Your Recovery with Prehab

Prehab is your opportunity to take control of your surgery recovery. By eating well, moving more, sleeping enough, managing stress, and preparing your home, you’ll give your body the best possible chance to recover quickly and completely.

Start your prehab today, and you’ll be stronger and better prepared for surgery. You’ve got this!

Welcome to Piedmont Athens Neurosurgery. We are a patient-centered clinic dedicated to bringing you the best possible treatment options for cranial and spinal conditions.

Services

Patient Resources

Spine School

Fees & Financing

Before Your Appointment

Preparing for Surgery

Recovery and Aftercare

Pain Management

Pre-Hab for Surgery

Contact us

Address:

Piedmont Medical Services Building, 242 King Avenue Ste 150

Phone: 1 (706)-475-1870

Fax: 1 (706)-475-1879

Welcome to Piedmont Athens Neurosurgery. We are a patient-centered clinic dedicated to bringing you the best possible treatment options for cranial and spinal conditions.

Services

Patient Resources

Spine School

Fees & Financing

Before Your Appointment

Preparing for Surgery

Recovery and Aftercare

Pain Management

Pre-Hab for Surgery

Contact us

Address:

Piedmont Medical Services Building, 242 King Avenue Ste 150

Phone: 1 (706)-475-1870

Fax: 1 (706)-475-1879

Welcome to Piedmont Athens Neurosurgery. We are a patient-centered clinic dedicated to bringing you the best possible treatment options for cranial and spinal conditions.

Services

Patient Resources

Spine School

Fees & Financing

Before Your Appointment

Preparing for Surgery

Recovery and Aftercare

Pain Management

Pre-Hab for Surgery

Contact us

Address:

Piedmont Medical Services Building, 242 King Avenue Ste 150

Phone: 1 (706)-475-1870

Fax: 1 (706)-475-1879

Welcome to Piedmont Athens Neurosurgery. We are a patient-centered clinic dedicated to bringing you the best possible treatment options for cranial and spinal conditions.