Pre & Post Surgery Support Quick Sheet
Simple, actionable steps to support your body before and after surgery — even 5 days of focus can improve outcomes.
This quick sheet is for educational purposes only and is not medical advice. Always consult your doctor or qualified healthcare practitioner before making any changes to your health routine, diet, supplements, or treatment plan.
Even five days of focused lifestyle support before surgery has been shown to improve outcomes and recovery. This is a list to pick and choose from — find what's manageable for you. No one needs to do it all, and preparing for recovery shouldn't be stressful.
Always consult your surgeon before starting or stopping any supplements around surgery. Share this sheet with your care team.
Before Surgery — 5 Days Out
Focus on calming, nourishing, and strengthening your body.
- Prioritize quality sleep — Set a sleep schedule ahead of time and get into a routine you can continue afterward.
- Eat calming, anti-inflammatory nutrition — No inflammatory foods — sugar, dairy, gluten, or processed foods. Add curcumin to reduce inflammation.
- Take probiotics — At least 10 billion CFUs. Antibiotics around surgery will deplete your gut flora — get ahead of it.
- Fish oils — Modulate the inflammatory response after surgery. Contrary to some beliefs, they do NOT increase bleeding risk.
- Vagus nerve toning & stress mitigation — Plenty of simple exercises can be found on YouTube. Add yoga, meditation, or deep breathing. Therapy or counseling if needed.
- Build muscle & protein intake — Focus especially on core muscles and the muscles you won't be able to use post-surgery.
- Meal prep & set up your safe space — Stock the freezer with easy heat-and-eat meals. Clean, do laundry, and organize your space as your recovery 'safe place.'
Supplements to STOP 5 Days Before
- Vitamin E
- L-arginine (if you have heart issues)
- St. John's Wort
- Ginkgo
- Anti-inflammatories (ibuprofen)
- Blood thinners
After Surgery — Post-Op Recovery
Gentle, consistent steps support healing.
- Eat even if you don't feel like it — Try warm or smooth foods — chocolate pudding, chia pudding, applesauce, soups, and stews.
- Sleep a lot — Rest is where repair happens. Find your safe place and stay there with calming, quiet, enjoyable activities.
- Wound care — Use ointment approved by your doctor, scar massage, occupational therapy if needed, and silk sheets to protect skin.
- Walk, walk, walk — Multiple times a day — but don't elevate your heart rate. Movement prevents complications and speeds recovery.
- Deep breathing — Focus on full, deep breaths multiple times a day to keep lungs clear and support healing.
- Physical therapy & rebuild muscle slowly — If you're not back to 100% after 6 weeks, seek PT. Rebuild muscle slowly, especially the core.
When Is Surgery the Right Call?
Surgery is a tool — here's how to know it's time.
- When you know you're ready — Trust your gut. When you feel prepared, move forward.
- When pain is unmanageable — And you've already tried all other options without lasting relief.
- When multiple professionals agree — You've been told by several providers that surgery is very likely needed.
- When the success rate outweighs the risk — The success rate is much greater than the digress rate.
- When you've prayed and found peace — Inner peace about the decision is a strong signal.
- When your support system is on board — Your spouse, parent, or support people are aligned and ready to help.
Recovery is a season, not a single event. Be gentle with yourself, follow your body's pace, and lean on your support system. Healing happens in the quiet, consistent steps.