Mailbag: Speed Up Your Recovery from Hip Surgery
By
Dr. Scott Olson, ND
Posted March 5, 2024
“I’m planning to have hip surgery this year. Is there anything I can do to speed up recovery? Feeling nervous.”
— Joan
Hi Joan,
When I’ve had patients recovering from hip or knee surgery, I always explained that a good recovery requires focusing on two key areas: restoring fitness and optimizing nutrition.
Let’s start with fitness…
Even with your activities being limited before and after your surgery, it’s vital to concentrate on improving cardiovascular conditioning and rebuilding muscle mass.
When you do, it can significantly accelerate your rehabilitation, getting you back on your feet and into the swing of things far faster.
Here are some activities you can try (with the permission of your doctor, of course):
- Stationary biking: Gently pedaling a stationary bike is low-impact but boosts heart health and strengthens your legs. Keep resistance and speed low and limit the duration of your sessions.
- Water exercise: Doing any exercise in water reduces the strain on joints while providing enough gentle resistance to improve strength and range of motion. Consider pool walking, swimming, or water aerobics designed for folks with arthritis or other joint conditions.
- Upper body training: You can use resistance bands, light hand weights, or upper body calisthenics to maintain and build arm, shoulder, and back muscles while protecting your hip.
- Stretching: Gentle stretches keep surrounding muscles flexible, prevent stiffness, and aid mobility before and after surgery.
Now let’s take a look at nutrition…
Your body needs good nutrition to produce the extra energy required to heal and recover from a major surgery. Any shortcuts you take in the kitchen could lead to a longer recovery time.
Before and after surgery, I typically recommend the following dietary changes:
- Emphasizing lean, anti-inflammatory proteins, especially fish and chicken.
- Loading up on micronutrient-dense vegetables. Aim for 8–10 servings daily to ensure you get plenty of antioxidants.
- Avoid processed carbs and sugars. They impede healing by provoking inflammation. The easiest way to do that? Dump processed foods from your diet.
- Take probiotics and an enzyme supplement to ease digestion and absorb the maximum number of healing nutrients from your diet.
And finally, I usually also recommend a handful of healing supplements. Just be sure to check in with your surgeon to get a thumbs up BEFORE taking them.
Beginning two weeks before surgery and continuing for four weeks after the following daily supplements could set you up for a faster, more complete recovery from surgery…
- Multivitamin and mineral: Look for a high-potency product from a trusted manufacturer.
- Vitamin C: 3,000 milligrams (mg) to promote the healing of connective tissue.
- Mixed Bioflavonoids: 3000 mg to reduce inflammation, pain, and swelling.
- Vitamin E: 400 IU to promote wound healing and reduce scar formation.
- Zinc: 30 to 40 mg to stimulate DNA synthesis for new cell growth.
The fact is surgery is a major disruption to your health and routine. So, remember to be kind to yourself in the weeks following the operation.
It’s okay if you don’t always feel 100 percent or like doing some of your normal activities. And don’t overlook the critical importance of rest. Getting enough sleep will help you recover faster.
P.S. Study reveals a surprising way to bounce back from surgery FAST.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Shakespeare’s “Remembrance” Herb Protects Memory
You probably have a jar of rosemary sitting in your spice rack. Perhaps you sprinkle it on potatoes or add it to roast chicken. But what if this humble herb could hold the key to fighting one of the most devastating diseases we can face as we age? It turns out a hidden compound inside...
Is Your Gut “Good”? How to Check
I always get asked, “How do I know if my digestion is working right?” Well, the answer is pretty simple, but it’s also a little gross. A simple test you can do at home reveals whether your digestion is normal or not. Your digestive system processes everything you eat—extracting nutrients, and eliminating waste. The time...
Hidden Sugar Trap Fuels Lung Cancer
We’ve long known that smoking is the main villain behind lung cancer. But what if your dinner plate has quietly joined forces with the enemy? A new study from the University of Florida reveals that the typical Western diet could be laying the groundwork for aggressive lung cancer growth by feeding tumors with stored sugar....
Mailbag: Can A Diabetic Enjoy Desserts? The Surprising Answer
“If you have diabetes, may you eat a very few sweets in a week?” —Sweet Tooth Hi Sweet Tooth, Type 2 diabetes is a chronic condition where your body either resists the effects of insulin (a hormone that regulates sugar in your blood) or doesn’t produce enough of it to maintain normal blood sugar levels....
Sleepless Nights? Beware of this Deadly Danger
We all have that friend who brags about their four-hour-a-night sleep schedule like it’s some kind of superpower. “I’ll sleep when I’m dead,” they proclaim while chugging their third energy drink of the morning. Well, science has bad news for these sleep-skimping show-offs. You might be accelerating your appointment with the Grim Reaper far more...
Drive-Thru Disaster Hits Fast Forward on Aging
Ever wonder why some of your high school classmates look like they’re aging much faster while others seem frozen in time? It’s not always just good genes or expensive creams—it could be what they’re ordering at the drive-thru. A troubling new study revealed that a fast-food habit doesn’t just expand your waistline—it fast-forwards your biological...
The “Salty” Truth About Your Mood
You know salt gets a bad rap for raising blood pressure. But what if I told you it might be messing with your mood, too? According to a new study out of China, eating too much salt could trigger depression—not just through vague “bad diet” effects, but by activating specific immune cells in the brain....
Ancient Herb Has a Modern Secret for Youthful Skin
You can spend hundreds—maybe even thousands—on anti-aging creams, lotions, and potions that promise to turn back the clock. But let’s be honest… most of them do little more than moisturize and smell nice. Now, a new study is turning that entire anti-aging skincare industry on its head—and the secret comes from an herb that’s been...
Let It Go—The Unexpected Freedom of “Fart Walks”
Ever notice your walk sometimes comes with some, well… unexpected sound effects? One step, two step, POOT! There’s a perfectly reasonable explanation for this natural phenomenon. Passing gas on your daily stroll is totally normal—and it means your digestive system is working well. Here’s what’s happening… Walking and other physical activities stimulate your digestive tract,...
Common Antidepressants Linked to Silent Brain Damage
If you’re among the millions taking prescription antidepressants, I have some concerning news. A major study has uncovered a disturbing link between common antidepressants and a growing brain problem. And if you’re taking an SSRI (selective serotonin reuptake inhibitor), you may find yourself in the crosshairs. Swedish researchers recently uncovered this troubling connection. They found...