Will I gain weight after a hysterectomy? Will I still be able to exercise? Are there any lifestyle changes I will need to make? For any woman undergoing a hysterectomy, these are all common, understandable questions. The intrusiveness of the procedure, along with changes in your hormones, does mean that some women will experience changes in their weight and physical fitness. Many of these changes need not be permanent. Indeed, despite needing plenty of rest post-surgery, by making some simple lifestyle changes, you can ensure that you maintain a healthy weight and fitness level while also giving your body time to heal. The necessary lifestyle changes will vary over the short- and long-term as you recuperate and gradually return to what is normal for you.
The most common side-effects related to lifestyle are described next. Remember, the type and severity of side-effects will be different for every woman, therefore you might or might not experience any one or a combination of these:
Weight gain.
Research does suggest a link between having a hysterectomy and weight gain (Brown et al., 2012), especially in the first year after the procedure (Moorman et al., 2009). This weight gain is due to a number of factors that you can exert some control over. While some women do gain weight, it is not inevitable. Since you will need to take some time to rest, this reduced activity can lead to some short-term weight gain, especially if you find yourself comfort eating as well. If your ovaries are removed, entering menopause and the associated changes in hormone levels can also have an impact on your weight. A low mood is another potential side-effect of hysterectomy, which can lead to comfort eating and weight gain.
Weight loss.
Some women will lose weight. This is because ghrelin, a chemical in your body that plays a role in stimulating appetite, is suppressed following any form of major surgery. While you are recovering, particularly during the initial stages, your ghrelin levels might be suppressed, leading to loss of appetite and significant unplanned weight loss. Furthermore, just as post-surgery mood changes can cause increased appetite, it can also do the opposite, causing reduced appetite and weight loss.
Lack of energy.
Fatigue is a common side-effect following any major surgery. You might feel exhausted for several weeks after having a hysterectomy. There are a couple of reasons for this. Firstly, a hysterectomy is taxing on the body and a great deal of your energy is being used to aid the healing process. Secondly, if you are not feeling well you might not be eating a well-balanced diet that is meeting all of your nutritional requirements. Many women try to cut calories to avoid weight gain, but post-surgery is when your body needs “good” calories to give you energy and help you heal. Lastly, one of the more common causes for lack of energy following a hysterectomy is iron-deficiency anaemia due to blood loss, which can be further exacerbated by a diet that might be lacking in this important nutrient.
Stress.
Xem thêm : Prostatitis
Stress stimulates the body to produce more of the stress hormone, cortisol, which can make you gain weight, especially around the waist. When faced with a stressful event, such as a hysterectomy, our neuroendocrine system releases three hormones: adrenalin, corticotrophin releasing hormone (CRH), and cortisol. When we first experience the stressor high levels of CRH and adrenalin are released, temporarily decreasing appetite. This is followed by the release of cortisol, which hangs around much longer because it helps us replenish the energy we lost after the stressful event has passed. When cortisol remains elevated, appetite increases, explaining why eating becomes stress-reliever for many women during their recovery.
If you do experience any of the problems described above, there are a number of steps you can take to address them. These can be divided into short-term and long-term lifestyle changes.
In the Short-Term:
Keep activity to a minimum. It is important that you allow yourself rest for the first two weeks after surgery This can be followed by very light duties, combined with plenty of rest in-between. After two to three weeks of rest, you can start to increase your physical activity, but heavy lifting and strenuous exercise should still be avoided altogether. The amount of time you will need to take things easy will depend on a number of factors, such as type of surgery, age, and even personality, so it is important to be gradual with your return to previous levels of activity. Some women are able to start mild exercises, such as walking and gentle stretching, one to two weeks after the procedure. It is important to remain mobile, but the evidence suggests that moderate to strenuous exercises such as running, aerobics, and weight training are not advisable until at least six weeks after surgery.
Avoid comfort eating. Instead of turning to comfort foods it is important to eat a well-balanced diet that is high in protein (e.g. lean meat, fish, etc.) and fibre (i.e. fresh vegetables, fruits, and whole-grain cereals and breads). It will take a while for your body to recover from the surgery and your bowel activity will not be completely normal, so it is important to eat a balanced diet and avoid foods that will cause gas, such as cabbage or beans. Cut your portions down in the first few weeks, but as your physical activity increases, you should also increase your calorie intake to help build up your strength and energy. It is also important to choose foods rich in zinc and vitamin C to boost your immunity. Resist any temptation to cut out carbohydrates, but instead be selective. Good carbohydrates, such as whole grains, brown rice, lentils, potatoes, and all vegetables and fruits, give your body energy to help the healing process, prevent muscle breakdown, and improve overall function.
Reduce your stress levels. Ensure you are not overwhelmed by too many demands by prioritising some activities, delegating others, and even dropping some. You can pick them up again when you are fully recovered. Reducing your commitments will have the added bonus of helping you sleep better, which is an important aid to recovery. It is also important to keep things in perspective. You might be feeling frustrated that you can’t do everything you want to, but merely accepting that you have no control over this can help you relax and let go of the frustration.
In the Long-Term:
Exercise regularly. Make physical activity part of your daily routine. Not only will this reduce your risk of heart disease, osteoporosis, and diabetes, but it will also help you maintain a healthy weight. Since muscles need more calories than fat, doing exercises that build muscle will help keep your weight down. Introducing small changes into your day can have a big impact over the long-term. Taking the stairs instead of the lift might not seem like much, but it can have a positive effect on your weight and overall well-being. Equally, on a summer’s day, why not cycle to the shops rather than drive? You will find that regular exercise will give you more energy throughout both physically and emotionally. Joining an exercise class would be even better, allowing you to meet people and have fun at the same time.
Xem thêm : The Psychological Effects of Tooth Loss
Eat a nutrition-rich diet. Now is the time to start thinking about the types of fats you are putting into your body. Foods such as nuts, seeds, and fish including salmon and tuna, are high in good fats and low in cholesterol. When incorporated into a regular diet food that is high in good fats have been proven to provide the body with energy, increase vitamin absorption, and help you maintain a healthy weight. Low fat dairy products can help you reduce your fat and calorie intake while also providing you with the calcium and nutrients your body needs. You should eat a variety of fresh fruits, vegetables, and whole grains daily to ensure your body has the nutrients needed to function optimally. Bright coloured fruits and vegetables are particularly nutrient-rich.
Reduce your stress levels. Learn to relax by listening to music or learning a relaxation technique such as visualistaion, deep breathing or muscle relaxation. Ensure that however busy your life gets, you always find some quiet time each day. It is also important to have fun – enjoy regular time with family and friends.
Hormone replacement therapy (HRT).
If you experience menopausal symptoms after your hysterectomy, HRT can be prescribed to these. Hormone imbalances during menopause have been linked with a redistribution of body fat from the hips and thighs to the stomach, and a progressive increase in weight. Some of this weight gain is due to oestrogen deficiency interfering with the normal action of leptin, the hormone that facilitates appetite control and regulates metabolism. Studies have found that women who take HRT experience fewer problems with body fat and weight gain.
Having a hysterectomy does not mean that you have to make permanent changes to your lifestyle. The potential for negative side-effects does exist, although many of these adverse reactions are temporary and will go away with time. Experiences vary depending on a number of factors, but the key message is to take care of your body with a nutritious diet, an appropriate level of physical activity, and the use of stress reduction techniques that include time alone and with others.
Contact Details
Tel: 01793816062
Email Info@hysterectomycentre.com
Nguồn: https://buycookiesonline.eu
Danh mục: Info