Preparing for surgery can feel overwhelming, but focusing on a few key actions one month in advance can set you up for a smoother procedure and faster recovery. Here’s a step-by-step guide on how to make the most of these four weeks leading up to your surgery.

1. Focus on Nutrition

Your body needs specific nutrients to prepare for the stress of surgery and to kickstart the healing process. Here’s how to tailor your diet:

Protein-Rich Foods: Protein supports muscle strength and helps tissue heal after surgery. Aim to include lean meats, fish, dairy, eggs, nuts, and legumes in your daily diet.

Antioxidant-Rich Foods: Vitamins like C and E, along with other antioxidants, help support immune health. Load up on colorful fruits and vegetables such as berries, leafy greens, and bell peppers.

Anti-Inflammatory Foods: Foods rich in omega-3 fatty acids, like salmon and walnuts, along with turmeric and ginger, can help manage inflammation.

Consider adding nutritional supplements if recommended by your doctor or healthcare team. If you’re unsure, Mend’s pre- and post-surgery products, such as Repair & Recover: Surgery and Carb Ready, are designed to optimize recovery.

2. Manage Stress and Sleep

Mental and emotional preparation is just as essential as physical prep. Try these stress-management and sleep-improvement techniques:

Mindfulness and Meditation: Engaging in short mindfulness exercises daily can help reduce anxiety and improve mental focus.

Gentle Exercise: Unless advised otherwise, light activities such as walking, stretching, or yoga can help maintain mobility and reduce tension.

Sleep Hygiene: Make a consistent sleep schedule, avoid screens before bed, and create a calming pre-sleep routine. Aim for 7–9 hours of rest each night to give your body time to repair and restore.

3. Build Strength and Preserve Muscle Mass

Muscle loss during surgery and recovery is common, but starting a strength routine can help prevent this. Focus on exercises that target core and lower body strength, like:

Bodyweight Exercises: Squats, lunges, and planks can help maintain strength without needing any equipment.

Resistance Bands: These low-impact tools are easy to use at home and can help build muscle in a gentle, controlled way.

4. Prepare Your Home and Support System

A smooth transition home after surgery requires a bit of planning:
Create a Comfortable Recovery Area: Arrange a space that’s easy to access, with any essentials—like medication, water, and your phone—within reach.

Arrange Support: Reach out to family, friends, or a caregiver who can help you with daily tasks in the first few days post-surgery.

Plan Meals in Advance: Preparing and freezing nutritious meals ahead of time can make it easier to maintain your recovery diet.

5. Organize Your Medical and Logistical Details

One month before surgery is a good time to check off any logistical items.

Confirm Medical Clearances: Make sure your surgeon has all the information needed, such as lab results or pre-op evaluations from your other healthcare providers.

Review Your Medication List: Check with your doctor if you need to stop any medications or supplements, as some might interfere with anesthesia or clotting.

Pack a Hospital Bag: Include items like a comfortable change of clothes, essential toiletries, any prescribed medications, and your health insurance information.

Final Tips for the Last Month

Preparing for surgery is a holistic process that includes your physical, mental, and logistical well-being. Using this month to optimize each area can improve your recovery and help you feel more in control. Remember, every small step you take now will support your body’s resilience, making recovery easier on both your mind and body.