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Fuel Your Body in honor of National Nutrition Month

March is National Nutrition Month, a great time to focus on how food plays a big role in preparing for orthopedic surgery, healing afterward, and staying strong for sports and daily activities. Eating well can help your body recover faster and feel better, whether you're getting ready for an operation, working through physical therapy, or training to get back to your favorite sport. Nutrition is one of the most impactful, yet least utilized tools for success when it comes to bone, joint, and muscular health. 

Getting Ready for Surgery 

When you are preparing for surgery, especially with total joint replacement, your doctor may have certain health requirements, like reaching a target weight or managing blood sugar. Eating the right foods can help you meet these goals and prepare your body for a smoother recovery: 

• Healthy Weight Management: Eating plenty of lean protein, fiber-rich foods, and healthy fats can help you maintain strength while reaching a healthy weight. Focus on smaller to moderate portions and cook meals at home as often as possible. 

• Balanced Blood Sugar: If you need to keep blood sugar levels steady, focus on whole grains, lean proteins, and healthy fats while cutting back on sugary snacks and beverages. Swapping your drinks to water or other calorie free beverages is a quick and easy way to make a drastic improvement in blood sugar control. 

• Stronger Immunity & Healing: Nutrients like vitamin D, calcium, and omega-3s help keep your body strong and ready to heal after surgery. Think “Mediterranean” cuisine! The more variety and color, the better. 

Eating Well Before & After Surgery 

Everyone wants a speedy recovery! Quality nutrition before surgery helps your body stay strong, and after surgery, it helps you heal faster. 

Before Surgery: 

• Eat plenty of protein (chicken, turkey, fish, beef, eggs, beans) to keep your muscles strong. 

• Add antioxidant-rich foods like berries, leafy greens, and nuts to help fight inflammation. 

• Drink plenty of water to stay hydrated and keep your body working properly. 

• Focus on fiber intake with foods like whole grains, beans, and vegetables to prevent any constipation issues post-surgery. 

After Surgery: 

• Increase protein intake to help repair muscles and tissues. 

• Boost wound healing with foods rich in vitamin C (citrus fruits, bell peppers, broccoli) and zinc (nuts, seeds, lean meats). 

• Reduce inflammation by eating omega-3-rich foods like salmon, flaxseeds, and walnuts. 

Nutrition for Recovery & Physical Therapy 

If you’re in physical therapy, the right foods can help speed up healing and improve strength with every session. 

• Protein for muscle repair: Include lean meats, eggs, dairy, or plant-based protein sources like beans and tofu with every meal and snack.  

• Hydration for joint health: Drink plenty of water and try electrolyte-rich drinks if you're sweating a lot. 

• Anti-inflammatory foods: Add turmeric, ginger, leafy greens, and omega-3s to help with pain and swelling. Try herbal teas with turmeric and ginger as a simple way to get powerful antioxidants. 

• Calcium & Vitamin D: Dairy such as milk, cheese, yogurt, fortified plant-based milk, and leafy greens like kale and spinach help strengthen bones. 

Nutrition for Getting Back to Sports & Staying Strong 

If you're an athlete recovering from an injury or surgery, your nutrition strongly impacts how efficiently you recover, and how quickly you can return to play! 

Getting Back in the Game: 

• Rebuild muscle with high-protein foods like chicken, fish, tofu, and beans. 

• Support joints and tendons with collagen-rich foods (bone broth, poultry skin, or collagen supplements) and vitamin C foods (citrus, broccoli, bell peppers) or supplements. 

• Refuel energy stores by eating complex carbs like rice, quinoa, sweet potatoes, and whole grains, like oats, cereals, etc. 

Fueling for Sports Performance: 

• Carbs for energy: Whole grains, fruits, and starchy vegetables help you top off your energy stores. 

• Protein for strength: Lean meats, dairy, eggs, and plant-based proteins help build and repair muscles. 

• Hydration and electrolytes: Drink plenty of water with electrolytes and include potassium-rich foods like bananas and spinach. 

• Vitamins & minerals for endurance: Iron (red meat, spinach), magnesium (nuts, seeds), and B vitamins (whole grains, eggs) help with energy and stamina. 

Take Control of Your Nutrition 

The right foods can help your body heal, recover, and perform at its best. Whether you’re preparing for surgery, working through rehab, or training for your sport, good nutrition makes all the difference. This National Nutrition Month, take charge of your health by choosing foods that support your body’s needs. If you need more guidance, reach out to our dietitian team for personalized nutrition support! 

To learn more about Nutrition services at TOA click here or email at NutritionTeam@TOA.com.