Recovering from a hysterectomy requires a comprehensive approach that includes paying close attention to diet and incorporating specific exercises. This article provides detailed recommendations to support healing, manage weight, and promote overall well-being after a hysterectomy.
Understanding Your Recovery Journey
Every woman's healing process is unique, but most follow a predictable pattern. Knowing the milestones ahead helps you plan, worry less, and focus on what matters most-getting stronger each day. Recovery length depends on surgery type: an abdominal hysterectomy often needs 6-8 weeks, while laparoscopic or vaginal approaches may allow basic activities in 2-3 weeks. Expect fatigue, mild spotting, and steadily improving energy-especially after the challenging first two weeks.
Immediate Post-Op Period: The First Few Days
When you wake up after your hysterectomy surgery, feeling groggy and sore is completely normal. The anesthesia effects will gradually wear off over the next few hours, and we’ll be right there to help manage your pain with medication and monitor you closely for any complications.
You’ll notice several medical devices helping your recovery. An IV drip provides fluids and medications, while a urinary catheter (usually removed within 24-48 hours) helps your bladder rest. Your incisions will have surgical dressings that we’ll check regularly.
If you had laparoscopic surgery, don’t be surprised by shoulder pain - this comes from the gas we use during the procedure and typically disappears within a day or two. It’s odd but harmless, and walking actually helps it resolve faster.
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Your first walk might feel daunting, but we encourage you to take those initial steps the day after surgery, even if it’s just to the bathroom. Our nursing staff will support you every step of the way. This movement helps prevent blood clots and actually promotes healing, even though it might feel counterintuitive when you’re sore.
Incision care is straightforward - we’ll show you how to keep the area clean and dry, and what to watch for as healing progresses.
The Importance of Diet After a Hysterectomy
What you eat after your surgery affects your well-being. If you don't eat enough of the right foods, you will become tired and less able to take care of yourself. Eating three balanced meals is essential to maintain your health.
Nutritional Needs for Healing
Protein demands are increased for tissue healing during hysterectomy recovery. The body doesn’t store protein so it needs to be consumed daily. Aim for lean protein at every meal, plenty of colorful produce, whole grains, and lots of water. Protein repairs tissue, while fiber and fluids fight post-op constipation.
Foods to Include in Your Diet
- Lean Protein: 65g or 2.2oz cooked lean red meat. Go for lean protein sources like chicken, turkey, fish, tofu, and tempeh.
- Dairy: 1 serve of low-fat dairy.
- Fiber-Rich Foods: Eating a diet rich in fibre is important for bowel health.
- Colorful Fruits and Vegetables: Fill your plate with vibrant fruits and veggies -- red, orange, yellow, and deep green. These are packed with disease-fighting antioxidants and fiber and should be the mainstay of your diet.
- Whole Grains: Whole grains like oatmeal, brown rice, whole-wheat pasta and cereals are all great high-fiber options.
Foods to Avoid or Limit
- Saturated Fats:
- Foods That Increase Gas: Some foods can increase gas so avoid or eat with caution after hysterectomy. Brassica family vegetables.
- Dried Fruits: (especially sulphur dried).
- Artificial Sweeteners: Some artificial sweeteners.
Gut Health
It’s now thought that the gut microbiome may be affected by surgery. It’s possible that the stress of surgery may alter the gut microbiome. Including certain foods in the diet can feed beneficial gut bacteria and improve the overall health of the gut microbiome. It’s important to note that some of the following prebiotic foods can cause gas and bloating.
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Managing Constipation
It is important to avoid constipation and straining. Straining puts pressure onto the pelvic floor and over time will weaken vaginal tissues. Some foods, spices and fluids can soften the stool. Osmotic laxatives are routinely prescribed by some gynaecologists to avoid constipation and straining after hysterectomy. Osmotic laxatives work by drawing fluid into the bowel rather than irritating the gut lining so they act gently, don’t develop dependency and are usually safe to use e.g. Movicol, Osmolax or MiraLAX.
Bland Diet
During the early stages of hysterectomy recovery your abdomen is likely to be more sensitive. Some women find that eating a bland diet including readily digestible high protein foods is most appropriate during early stage recovery.
Staying Hydrated
Drink about 8-10 glasses of fluids a day (especially water) to keep your body well hydrated. Stay hydrated is a great way to help with your recovery and your metabolism.
Week-by-Week Hysterectomy Recovery: Exercise and Activity
Hospital Stay (1-5 days)
- Circulation: Help keep the blood moving in your legs by pumping your feet up and down from the ankles.
- Deep breathing: This exercise should be performed every hour ideally when you are sitting upright and are well supported.
- Huffing: Take a deep breathe in, then breathe out quickly and forcefully through your mouth as if you were steaming up a window.
- Coughing: Be sure that you can cough strongly and effectively if needed after your operation to clear any excess secretions. Don’t worry your stitches and staples are very secure. Support your abdominal incision by holding a small towel or pillow firmly over your tummy.
- Getting out of bed: If you are lying on your back it is best to bend your knees and support your tummy with your hand. Roll onto your side moving your shoulders at the same time as your hips and knees. one movement to roll onto your back. Roll onto your side first. Lower your feet over the edge of the bed and push up with your arms. This will help you to sit on the edge of the bed without straining. With the back of your knees against the bed, use your hands to help lower yourself, so you are sitting on the edge of the bed. at the same time lift your legs up onto the bed.
- Posture: We all look and feel better when we stand tall. This may be difficult to start with but should get easier as any level of discomfort decreases.
- First Steps: Our nursing staff will support you every step of the way. This movement helps prevent blood clots and actually promotes healing, even though it might feel counterintuitive when you’re sore.
Weeks 1-2: Foundation
These first two weeks are truly the foundation of your week by week hysterectomy recovery. Think of this time as laying the groundwork for everything that comes next. Your body is working overtime to heal, so don’t be surprised if you feel more tired than you expected.
- Rest: Rest and sleep are your main jobs during these first 48 hours. Your body is working incredibly hard to heal, so don’t feel guilty about sleeping often. Listen to your body - if you’re tired, rest.
- Short walks: We encourage light walking daily, starting with just a few minutes around your house and gradually increasing as you feel stronger. Walking is one of the best ways to recover and heal more quickly.
- Incision care: Incision care is straightforward - we’ll show you how to keep the area clean and dry, and what to watch for as healing progresses. Keep the incision clean and pat dry. Every day, wash your incision and personal area with warm water and mild soap. Wear loose fitting clothing that will not rub or irritate the incision area. Avoid direct sun exposure to the incision area.
- Pelvic Floor Exercises: The pelvic floor muscles are at the bottom of your pelvis. The muscles of the pelvic floor work like a hammock, to support the pelvic organs (bladder, womb & bowel). The pelvic floor muscles also help close the outlets from the bladder and bowel, keeping you clean and dry. The pelvic floor muscles need to be strong and getting these muscles working again after your operation is important to help with your recovery and prevent problems in the future. Start the exercises gently once your catheter has been removed and you have been able to pass urine on your own. Your pelvic floor exercises can be performed in any position. To do the exercises, imagine that you are trying to stop yourself passing wind and urine at the same time. You can also think of squeezing tight in the vagina. You may feel a gentle tightening in your lower abdominal muscles which is normal. You need to practise both short squeezes and long squeezes and gradually build up your routine. Your pelvic floor muscle exercises should be performed at least three times a day. They can be performed in any position; you may find it easier to start off lying down or sitting. As your muscles improve aim to do some of your exercises standing up. Make your pelvic floor exercises part of your daily routine; just like brushing your teeth, you should continue with these exercises for the rest of your life. Do your exercises when you have finished emptying your bladder.
How to do Kegel exercises
To do a simple Kegel exercise, squeeze the same muscles you use to stop urination.
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Abdominal Exercises: It is important to exercise your abdominal muscles after any gynaecological operation. These muscles work to support your back and help with your posture. when performing activities such as lifting or bending will make you feel more comfortable after having abdominal surgery. operation.
- Abdominal Hollowing Exercise: This exercise involves working the deep tummy muscles; it is a basic exercise which other exercises will build on. Lie on your back with your knees bent, feet flat on the bed. Make sure your back is in a comfortable position, not too arched, not too flat. Keep your breathing relaxed throughout. Breathe normally, taking a few normal breaths whilst keeping these muscles drawn in. Relax your tummy muscles. Repeat this a few times.
- Pelvic Tilting Exercise: This exercise can help to reduce backache and relieve trapped wind after your operation. It also helps to gently work your abdominal muscles. Lie on your back with your knees bent, feet flat on the bed. Gently draw in your tummy muscles as above and tilt your pelvis to press your lower back into the bed. Hold this position for a few seconds, breathing normally, and gently relax. Repeat this a few times. If you do suffer from trapped wind after your operation, it will also help if you can get out of bed and walk around.
- Knee Rolls: Lie on your back with your knees bent, feet flat on the bed. Draw in your lower tummy muscles (as described in the abdominal hollowing exercise). keeping your hips flat on the bed. Keep breathing normally. Return your knee to the starting position and then relax. Repeat to the other side.
- Supported Knee Drop Outs: Lie on your back with your knees bent, feet flat on the bed. Draw in your lower tummy muscles as before. Your knees should only move a short distance. Return your knees to the starting position and then relax. Repeat to the other side.
Gradual Progression: Gradually increase your exercises within a range of comfort. You can add to the repetitions and hold for longer as comfort allows.
Weeks 3-4: Gaining Momentum
By week 3, many women tell me they’re starting to feel more like themselves again. Your energy levels should be increasing, and you might feel ready to tackle some light household tasks like folding laundry or preparing simple meals. This is encouraging progress!
- Extend your walks gradually: Aim for 10-15 minutes at a comfortable pace. Fresh air and gentle movement can actually boost your mood and energy.
- Desk Work: If your job involves desk work and you’re feeling well, you might be able to return part-time with our approval.
Weeks 5-6: Returning to a New Normal
This is often when women experience the most significant improvement in how they feel. You may feel ready to resume more normal activities and even introduce light exercise like swimming or using a stationary bike. The pool can feel particularly good - the water supports your body while you move.
- Light Exercise: Light exercise, heavier tasks, prep for clearance.
- Lifting: You might be able to lift slightly heavier items (up to 20 pounds) as we advise, but listen to your body. If something feels uncomfortable, don’t push it. Your body is still healing internally even if you feel great on the outside.
6-8+ Weeks: Full Recovery
Resume all activities once cleared. Save strenuous activities, heavy lifting, and high-impact exercise until after your 6-8 week clearance.
General Guidelines for Exercise
- Walking: Walking is a good way to exercise.
- Listen to your body: Pace yourself and listen to your body. You may find yourself getting tired during the day. When this happens, lie down to rest or take a nap.
- Stairs: You may go up and down stairs. You will probably need to climb stairs slowly at first, one leg at a time. As your body heals, this will get easier and easier.
- No heavy lifting: No heavy lifting - objects greater than 20 pounds - for six weeks after surgery.
Lifestyle Adjustments
Weight Management
After a hysterectomy, a healthy lifestyle is no longer an option -- it's a necessity. Suddenly, weight gain is an issue. The good news: With good nutrition, exercise, and stress reduction, you can offset the downside of a hysterectomy.
- Cut calories:
- Get regular aerobic exercise:
- Do strength training by lifting weights: It's the secret of weight loss: As you build more muscle, the body burns more calories.
- Eat Nutritious, Whole Foods: Eating a balanced diet can help you stay in a calorie deficit - when you eat fewer calories than your body needs each day. This promotes weight loss.
- More Movement: Once you get the go-ahead from your surgeon to exercise post-surgery, try incorporating regular exercise into your schedule. You can start with low-impact exercises (like walking or water aerobics) and build up to more vigorous workouts, following any advice from your healthcare provider.
- Prioritize Sleep: As much as you can, aim to get seven to nine hours of sleep a night. This can help with the healing process and keep your hunger hormones in check long-term.
Bowel Health
- Proper Toilet Posture: Sit comfortably on the toilet with your legs slightly apart. Check that your knees are higher than your hips. A foot stool may help especially if your toilet seat is high.
Emotional Well-being
- Rest and Sleep: It is normal to feel tired and your body needs time to heal.
- Be Patient: It’s completely normal to feel tired for several weeks - your body is doing incredible work healing itself. Emotional ups and downs are also part of the process. One day you might feel great, and the next you might feel weepy or frustrated. This is your body adjusting to both the physical healing and hormonal changes. Be patient with yourself.
- Stress Reduction: To achieve a well-balanced life, it's essential to get your priorities clear. Learn to relax. Get enough rest and sleep. Find quiet time. Share the love. Enjoy yourself.
Resuming Sexual Activity
We typically recommend waiting 6-12 weeks before resuming sexual activity, depending on how well you’re healing. This waiting period allows your vaginal cuff - the area where your cervix was removed - to heal completely and safely.
Common Physical Symptoms and Quick Relief Tips
- Pain: Take medication on schedule; add 10-15-minute ice packs for extra relief. If your pain is not relieved by medication, please call your physician.
- Light bleeding: Pads only, not tampons. Call us if you soak more than one pad an hour.
- Fatigue: Nap when you need to-healing uses energy.
- Bloating & gas: Gentle walking and warm tea help move things along.
- Constipation: Fiber-rich foods, stool softeners, and hydration prevent straining.
When to Seek Medical Advice
- Incision Issues: Monitoring for complications means checking your incision sites daily for increased redness, warmth, swelling, or unusual drainage. You may see a small amount of clear or light red fluid draining from the incision or staining your dressing or clothes.
- Prolonged constipation or diarrhea: even though you have eaten foods and taken medication to relieve it.
- Unrelieved Pain: If your pain is not relieved by medication, please call your physician.
- Any Concerns: If something feels wrong or you’re experiencing unusual symptoms, don’t hesitate to contact us immediately.
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