Prior to surgery if you are able to practice some of the movements in the videos provided, they will allow your body to become familiar and thus ease of performance when you are post-op. In addition, the stronger and more flexible your body is prior to surgery, the better it will bounce back and recover post-op. Follow these tips for a boosted recovery period:
- Use your tubing with handles to strengthen your biceps and triceps
- Work on your back and core -Use your large ball for abdominal work and back work!
- Every little bit of pre-op training can help! Remember that something is better than nothing when it comes to exercise.
- Walk outside and inside and find a path where you enjoy the scenery to prepare for your post-op walking. Measure out some common distances with a timer or your watch if you have a Fitbit or Smart Watch so you can set goals for yourself.
- If you know how much you could walk before surgery, this will be a realistic goal for you post-surgery.
Nutrition
Fueling your body with the proper nutrients both before and after surgery can significantly impact how it responds to the surgery. Since our program is designed to optimize one’s recovery period following the breast surgery and was designed by medical professionals we do not promote consuming use of supplements, powders, clays, detox kits, etc. as there is lack of research to support such items and they aren’t regulated by the FDA. Please remember that your complex body naturally detoxes with its sophisticated system of the skin, liver, kidneys, lungs, lymphatic system, and gastrointestinal system. “There is no scientific evidence to show that detox treatments have any useful medical effects.” Please do not fall into any scams or trends as certain detox treatments can actually be detrimental to your health. Rather, follow these do’s and don’ts for an optimal pre-op nutrition plan in order to optimize your body’s ability to detox naturally:
- Click here for an article with multiple registered dietitians weighing in on their advice regarding detox plans.
- Click here for an article addressing the detox fad/scam and what you need to know before buying or taking anything else!
- Meal plan-Leading up to your surgery, plan your meals in advance. If you plan your meals and even prep them ahead of time, you are setting yourself up for success. “Fail to plan, plan to fail.”
- Eliminate alcohol from your diet
- Buy/Consume organic foods
- Wash all produce thoroughly before consuming
- Eliminate processed foods from your diet
- Avoid refined sugar from your diet
- Substitute coffee with green tea
- Avoid supplements-Did you know that supplements are not regulated by the FDA? Like anything, there can be hidden things in supplements and as you are trying to detox your body, it’s best to avoid supplements, powders, or anything unnatural. You might see women who’ve undergone similar procedures selling their products and/or promoting supplements and you should use caution and please remember supplements are NOT regulated by the FDA.
- Use the REAL food recommendation and think about fueling your body with real foods that come from the earth and not a can, box, jar, or fast food restaurant.
- Vegetables (especially leafy greens)
- Fruits (Berries are great!)
- Whole Grain Rice/Breads
- Nuts, Almonds, Seeds, Chickpeas
- Experiment with noodling using Squash or Zucchini and substitute this for starchy pasta
- Drink Water!! -Drink half your body weight in ounces every single day
- Practice drinking a full glass of water the minute you wake up
- Drink a full glass at breakfast, lunch and dinner
- Drink a full glass before bed after you brush your teet
Just like you should seek a qualified Board Certified Plastic Surgeon to perform your surgery, you should always seek advice from other properly credentialed medical professionals. A Doctor of Physical Therapy has extensive education and medical background requiring vigorous testing and licensing, which differs from a certified athletic trainer or even a wellness enthusiast. A Registered Dietitian or Registered Dietitian Nutritionist has extensive medical background and knowledge, which differs from a nutritionist, certified nutritionist, certified holistic nutritionist, or any other person with nutrition credentials. Although some initials may seem impressive behind one’s name, please do your research before taking advice or buying supplements/powders/energy boosters/etc. from anyone and make sure they are a Registered Dietitian with the proper qualifications.
Mindful
Your mental and emotional well-being are integral in your overall health. This area is often overlooked especially from surgeons following a breast surgery. Once the surgery is complete, the primary shift of concern is on your physical healing of your breasts. Follow these tips and practices for an overall better experience before and after your surgery.
- Meditate-find 5-15 minutes each day to practice meditation. Go to a quiet space, close your eyes, find a comfortable position, and clear your mind. Use this time each day for yourself.
- “A quiet mind cureth all.”-Robert Burton-
- Deep Breathing-You can practice deep breathing during your meditation practice or find a different time. You can perform this seated or on your back. Place one hand on your tummy and the other on your chest. Close your eyes and clear your mind. Take a full deep breath in through your nose filling up your lungs and diaphragm (the muscle under your rib cage), hold for a count of 5 and slowly let the air out of your nose. Try to make these breaths longer each day increasing your breath awareness and lung expansion.
- “Nothing can bring you peace but yourself.”-Ralph Waldo Emerson-
- Perform one form of “green exercise.” This simply refers to performing any sort of activity in the presence of nature. You can go for a walk outside, a hike, a bike ride, water flowers, pick flowers, look for birds, watch an outdoor sport, your children or grandchildren, any activity outdoors. “Evidence shows it leads to positive and short and long-term health outcomes.”
- “Look at a tree, a flower, a plant. Let your awareness rest upon it. How still they are, how deeply rooted in being. Allow nature to teach you stillness.”-Eckhart Tolle-
- Performing the movements/exercises suggested in the movement section will aid in overall mental health. There is an abundant amount of research supporting exercise and its positive effects on mental health. This article mentions several mental health benefits.
- “Anxiety’s like a rocking chair. It gives you something to do, but it doesn’t get you very far.”-Jodi Picoult-
- Get adequate rest/sleep. A rested mind is a more peaceful mind.
- “Peace comes from within. Do not seek it without.” -Gautama Buddha-
- Pick an activity/skill/hobby to participate in.
- “Be like a river. Be ever present and flowing.”-Gurmukh Kaur Khalsa-
- Look in the mirror daily and say something positive about yourself
- “A tiny bud of a smile on your lips nourishes awareness and calms you miraculously.”-Thich Nhat Hanh-
- Journal your thoughts on paper. Getting your feelings out somewhere and writing them down can be effective for many things. Remind yourself of your self-worth in your journal, and give yourself grace.
- “Set peace of mind as your highest goal, and organize your life around it.” -Brian Tracy-
You will have times of doubt, anxiety, fear leading up to your surgery. It’s common to experience these emotions especially in anticipation of not knowing what your body will look like afterwards. In addition, if you’re uncomfortable with the thought of anesthesia, fear can escalate. Read our blog on anesthesia here to hopefully calm some of those fears. The best thing you can do for your mental well-being is check your expectations at the door. If you set extremely low expectations you will be much more likely to be pleasantly surprised. Don’t be surprised if your breasts look completely different than you anticipated. It usually takes several weeks for your breasts to fall into a natural position and months to look how they will eventually look. Don’t be surprised if you feel weak, tired, or overall ill. Don’t be surprised if it takes weeks/months to start to feel a sense of normalcy. All in all, if you DON’T expect anything, you will be much more likely to be happy with your outcome and decision. Don’t look back. Don’t have regrets. Own your decision and move forward.
“Have patience with everyone, but especially with yourself.”-Francis De Sales-
Other Tips
Please see below a few other tips that we have compiled that will be helpful in preparing for your upcoming breast surgery.
- Prepare your space. Take a look at our blog for some helpful tips here. You will want to make sure you have a space set up next to where you are resting following surgery where you can easily reach your:
- medications
- water (in a bottle with a straw preferably as turning a lid can be difficult following surgery)
- phone and charger
- quick snacks (crackers, nuts, dried fruit with no added sugar)
- book or electronic reader
- puke bucket
- your journal and pen
- Get plenty of pillows to use for proper positioning. Some people sleep in a recliner, some sleep propped up on the sofa and others sleep in their bed using pillows, a wedge pillow, or body pillows. Just make sure this space is ready beforehand to make it easier!
- Put some frozen peas or ice packs in the freezer beforehand to have available for your back pain. Make sure you have at least 4 if using small frozen bags of peas and put them in a zip lock baggie with a cloth wrapped around before applying to your skin. Use one on each side of your back and then switch out when necessary so you always have some frozen.
Here are some helpful items other women have recommended to have that helped with their recovery:
- Lap tray (for eating meals or using for your journaling/reading)
- tube tops (you can put these on by stepping through and not overhead)
- zip-up bras (get a couple sizes and return the one that doesn’t fit)
- button up pjs
- button up tops
- Ice packs
- stool softener (Colace, prune juice, real prunes)
- Body pillow or Wedge pillow
- a robe (or Brobe which is specifically made for breast surgery patients)
- lanyard for drains or pouch for drains
Please email us with any other suggestions or tips that we can share with other women in the group. We do not endorse products or get endorsed thus the information provided here is only for your reference.
The Chrysalis Method
Surgery is hard enough as it is. Why not make it easier? We strive to help you do that with a little preparation, focus and planning. Ask your surgeon about The Chrysalis Method.
Contact Us:
The Chrysalis Method
P.O. Box 74
Arrington, TN 37014