Healing Foods

Although I was in denial for about 6 years the truth is I needed a total hip replacement. For me, an old high school injury + 25 years of running + age = osteoarthritis. I tried physical therapy, cortisone injections, glucosamine, chondroitin, oral meds, and even acupuncture, and while everything helped for a little while, the reality was that the cartilage cushion in my hip just wasn’t coming back. I was sure I was too young for such a big surgery, although my surgeon’s PA assured me I was a year over the average age of patients getting hip replacements (thanks for reminding me of my age). I learned from the American Academy of Orthopaedic Surgeons website that hip replacement “is one of the most successful operations in all of medicine,” with more than 285,000 performed each year in the U.S.

So, I had a total hip replacement five weeks ago today. The first 2 and half weeks were rough but then I got my strength back (thanks to home physical therapy) and am walking 2 miles a day without pain and without a limp…no more swaying when I walk!

In all the preparation leading up to the surgery no one talked about the importance of nutrition in recovering from surgery, so here is my advice to anyone having major surgery.

1. Eat high quality protein foods before and after surgery. Foods that contain all of the essential amino acids are need to keep your immune system strong (the last thing you want is to get sick before surgery). After surgery protein-rich foods help wound healing and to make blood cells to replace blood losses from surgery. Expect a poor appetite after surgery (my appetite was depressed for about 2-3 weeks after surgery) so eat small portion of protein several times a day. For example, eat a hard cooked or a scrambled egg for breakfast, a piece of string cheese mid-morning, Greek yogurt for lunch (regular yogurt is OK, but Greek yogurt is higher in protein), shredded chicken in chicken soup for dinner and a handful of almonds in the evening to get protein at every meal and snack. As your appetite picks up, add cereal and milk, peanut butter toast, turkey on a bagel, grilled cheese, a small lean steak, or a tofu noodle bowl.

2. Vitamin C-rich foods are needed to make the protein collagen that provides strength to the surgical wound. In the old days when vitamin C deficiency led to scurvy (it was prevalent in those undergoing long sea voyages with little access to fruits or vegetables) it was common for wound dehiscence or the opening up of old wounds.We don’t have to worry about scurvy today and it is easier for us to get vitamin C by eating citrus fruits or drinking orange juice. I snacked on my favorite seasonal fruit, Clementine tangerines, every afternoon. If your appetite is not good, try a supplement of vitamin C or a vitamin C adult gummy.

3. Zinc is a mineral found in meat, fish, poultry and dairy foods, with smaller amounts found in whole grains, legumes and nuts. Zinc is needed to repair cells and keep a healthy immune system. Get zinc from foods rather than supplements…too much zinc can cause nausea and vomiting.

4. Tart cherry juice is a potent source of anti-oxidants and many athletes use it to reduce muscle soreness and inflammation after exercise. And, tart cherries also contain melatonin which might help improve sleep quality. Tart cherries aren’t the same as the sweet cherries that you eat for a snack; so, it you want to try it look for tart cherry juice. One 10.5 ounce bottle contains the equivalent of about 45 tart cherries which is enough to reduce inflammation and pain.

5. Fiber may not seem to fit with the “healing” foods theme of this article, but after surgery including high fiber foods in your diet (along with plenty of water) can alleviate constipation. Prescription pain meds are well known to cause constipation so stock up on prune juice or dried prunes. Drink about 4-5 ounces of prune juice or eat 2-4 dried prunes each day to keep things moving without having to resort to harsh chemical laxatives.

No one wants to have surgery, but if it happens, use foods to help you heal and bounce back to be better than the old you!