The Ultimate Anti-Inflammatory Diet for Explant Surgery: Foods to Eat & Avoid for a Speedy Recovery!
October 9, 2024 • 25 mins
In this episode, I’m breaking down exactly what to eat and avoid before your explant surgery to reduce inflammation and speed up recovery. Whether you’re prepping months in advance or just a few weeks out, these anti-inflammatory diet tips will help your body heal better and faster. I’ll walk you through my personal recommendations for foods to embrace and the ones to ditch. Ready to give your body the best chance for success? Let’s dive in!
Links and resources:
- Get your Anti-Inflammatory Diet Cheat Sheet here:
eatlist.empoweredexplant.com/
- Get Your Free Explant Planning Checklist:
checklist.empoweredexplant.com - Empowered Explant Website Resources
www.empoweredexplant.com/resources - For coaching and support before or after surgery, email me!
darnah@empoweredexplant.com
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Join the Empowered Explant Facebook group: www.facebook.com/groups/empoweredexplant
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Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/ilya-kuznetsov/anticipation
Disclaimer: This podcast does not constitute medical or mental health advice. Darnah is not a medical practitioner. She shares from personal experience, research, and conversations with other people. If you are experiencing symptoms, pain, post-surgery complications, or mental health concerns, please seek care from your medical provider or surgeon.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Darnah Mercieca (00:03):
If you're preparing for explant surgery
and you want to give your bodythe absolute best chance to heal
and recover, then this episodeis for you.
This is Empowered Explant thepodcast helping women ditch
their breast implants withconfidence.
I'm D Merzica, board certifiedhealth and wellness coach and
explant warrior.
(00:23):
Today we're talking about theanti-inflammatory diet, why it's
so important for women withbreast implants, especially
those experiencing BII symptoms,and how it can set you up for a
smoother surgery and fasterrecovery.
If you've been feeling fatigued, achy, foggy, headaches, just
(00:44):
not really feeling like yourself, then this could really help.
A quick disclaimer please knowI'm not a medical doctor and
this podcast does not constitutemedical or mental health advice
.
I share from my personalexperience, research and
conversations with other people.
If you're experiencing symptoms, pain, post-surgery
(01:05):
complications or mental healthconcerns, please seek care from
your medical provider or surgeonand please make any medical
decisions in consultation with aqualified and experienced
healthcare professional.
If you have been here with mefor a little while, you've
definitely heard me talk aboutgoing on an anti-inflammatory
(01:26):
diet.
It's something I say a lot,I've mentioned it in a lot of
podcast episodes and I realizedthat, although I talk about it a
lot, I haven't really dove intothe detail on what this means,
what it is, so I thought now's agood time to share this.
(01:47):
So I always recommend startingan anti-inflammatory diet at
least three months beforesurgery.
That's what I did.
I think I started even earlierI'd have to check my journal
notes but I think I startedmaybe four months, five months
and then by three months.
I was like very, very strictanti-inflammatory.
(02:09):
And also women that I work with, women that I have coached
through their journey, have donethis too, and I have seen
noticeable changes and resultsfrom this.
And let me tell you why becauseit helps your body prepare by
reducing inflammation.
Duh, that is clearly what we'retalking about.
(02:31):
But it's especially importantif you're already dealing with
symptoms of breast implantillness.
You know the foods that you eatcan help your body start
healing before surgery evenhappens.
Okay, it's really cool what ourbodies are capable of.
And if toxins and BII symptomsare weighing your body down,
(02:55):
this kind of diet can actuallygive you some relief, helping
with energy digestion andoverall wellbeing in the months
leading up to your explant.
And then there are a ton ofbenefits as you move into your
surgery day, your recovery, andI'll talk about those later the
(03:17):
benefits as you move intohealing.
But here's the thing it takestime for your body to respond.
Inflammation doesn't go awayovernight and your body
especially chronic inflammationand your body needs time to
respond, rebalance and start torepair.
And this is why starting atleast three months ahead is
(03:42):
important, and I recommend thatbecause if you only start a week
or two before surgery, yourbody likely won't have enough
time to really reduceinflammation and optimize your
recovery.
So what I'm saying is, thelonger you give your body the
right support before surgery, Ithink, the better your results
(04:04):
will be afterwards, especiallywhen it comes to things like
scar healing, energy levels,detox and improvement of BII
symptoms.
That said, even though I dorecommend starting earlier if
you can, the good news is thatstarting an anti-inflammatory
diet anytime, even just weeks ordays before your explant
(04:26):
surgery, will still be helpfulfor your body.
If you're already on yourrecovery journey, it's not too
late either.
Every positive change you makein your diet will help your body
heal and recover moreefficiently.
So, no matter where you are onyour explant journey, my lovely,
if you haven't began ananti-inflammatory diet yet, now
(04:51):
is the time.
Your next grocery shop is goingto look a little different.
Before we get into what to eatand what to avoid, let's pause
for a moment and talk aboutinflammation.
Inflammation is a naturalresponse from your immune system
when your body is trying tofight off something harmful, but
(05:11):
when it becomes chronic, itleads to all kinds of problems.
Chronic meaning ongoing,whether it's caused by toxins,
silicone, mold, heavy metals oreven just your body's response
to having foreign objects inside.
Inflammation exists in womenwith breast implants and can
(05:33):
lead to symptoms of breastimplant illness.
For women with BII, thisinflammation can cause symptoms
like joint pain, fatigue, brainfog, digestive issues oh my gosh
, the list goes on.
There's so many more symptomsof BII and if you're not
familiar, go and check out thesymptoms list.
I will link it in thedescription in the show notes.
(05:55):
But there's a whole stack ofsymptoms and most of the
symptoms of BII are actuallyalso symptoms of inflammation.
I also have a whole podcastepisode on breast implant
illness symptoms and this issuper important for anyone
that's diagnosed with anautoimmune condition, because
(06:16):
chronic inflammation can worsenautoimmune symptoms.
The main thing you need to knowright now is that reducing
inflammation is one of the bestthings you can do to support
your body before surgery.
Let's dive into the specifics ofthe anti-inflammatory diet, and
this isn't just about eatinghealthy although it is very
(06:37):
healthy but this is a strategyto give your body the tools it
needs to heal.
So here are my tips on whatfoods to avoid and what to
include.
I'm going to start first withwhat to avoid or stop altogether
, and this is because we canbring in the fun police and get
this part out of the way.
(06:58):
Okay, let's rip the bandaid off.
So processed foods gone.
These are loaded with chemicals, preservatives, artificial
ingredients, and they alldisrupt your body's natural
systems.
Things like fast food,prepackaged meals, snacks that
are packaged and processed.
They just wreak havoc on yourbody's ability to detoxify and
(07:24):
heal and they are a major sourceof inflammation.
So if you are buying food thatis in packages, whether it's
processed or you know, even,even vegetables that are
pre-chopped and put into plastic, there's plasticides that you
have to worry about.
There's apparently.
(07:44):
I saw an article recently aboutchemicals that are sprayed onto
pre-cut vegetables for them tomaintain their freshness and
color, and we are ingesting allof that.
So processed foods aredefinitely a problem.
Refined sugar, which isbasically just legal crack Sugar
(08:08):
, is one of the mostinflammatory substances we can
eat.
It's also one of the mostaddictive.
It causes blood sugar spikes,increases insulin resistance and
also disrupts gut health.
Cutting out refined sugars likein candies and desserts and
soda and even in yogurt andsalad dressings I mean, they
(08:34):
really put sugar in a lot ofproducts these days.
So you know, I really recommendchecking out the labels and
keeping your eye out for anyadded sugar.
But it's going to cutting thisout is going to help your body
get back to a balanced state.
You're going to noticeimprovements in energy, skin
health and even mood when youreduce sugar intake.
(08:54):
That is once you get over beingreally angry about cutting it
out and you get through thosewithdrawals All right.
Next up is gluten.
For many women, gluten can be ahidden source of inflammation,
especially if there's asensitivity or autoimmune
condition involved.
(09:15):
Definitely, you know if you'vegot symptoms of breast implant
illness.
I would be cutting out glutenbecause quite often you know if
your body is sensitive to thebreast implants.
If you're already dealing withinflammation, you've probably
got some gut health issues goingon.
Gluten is just not going to behelping your cause, even if you
(09:37):
don't know it, to necessarily betoo much of an issue.
Removing gluten can reducebloating, joint pain and even
brain fog.
So this can make a differencebefore surgery, for sure, and
definitely after surgery.
So I would just play with that.
I would remove that and see howyou feel.
I am gluten intolerant.
(10:01):
I have a gluten sensitivity andI found out when I was 15 and I
was in and out of hospital alot as a kid, with gluten being
an issue.
So I'm a big advocate forgluten-free living and for
especially removing gluten whenyou are doing any kind of
anti-inflammatory or gut healthor detox reset.
(10:24):
Next, I'm sorry to all of mycheese and milk lovers, but
we're going to cut dairy Dairycan trigger inflammatory
responses, especially if yourbody struggles to process
lactose and casein, so it's justanother one of those that I
recommend cutting out whenyou're doing any kind of
(10:44):
anti-inflammatory, detox or guthealth reset.
So cutting dairy for somepeople can lead to clearer skin,
better digestion, lesscongestion, which can improve
how you feel going into surgery.
But even if you don't see thoseresults before surgery, you'll
kind of reap those benefitsafter surgery in your recovery
(11:06):
and healing.
I wonder if you can guess whatthe next one is.
I'm going to give you a littlemoment and just think about it.
What do you think I'm going tosay?
And okay, I'm going to see ifyou're right.
The next one is alcohol.
Yep, this is one that can bedifficult for some and it can be
(11:31):
easy for others, but I remember, before my explant surgery, I
had my surgery at the end of2021.
So you know, we were inlockdown, uh, earlier that year.
I was living in Germany with mypartner at the time and my mom
and we had curfew and like allsorts of things.
(11:52):
So I just remember there was alot of alcohol.
And then I decided, threemonths before my surgery, four
months-ish before my surgery, tocut out alcohol and I went cold
turkey too.
I was very, very serious aboutgetting healthy again and I was
(12:15):
not going to let something likealcohol be the thing that slowed
me down in my recovery.
So I cut it out and it was achallenge, especially because my
boyfriend and my mom were stilldrinking and I was watching
that like basically on a dailybasis and I was having to say no
and it was really tough.
(12:43):
But one of the best things Iever did for myself, even
ongoing, I continued to cut outalcohol after my surgery into my
recovery for several months andeven to this day, nearly three
years after my explant.
I drink very rarely now, so youknow it can be really
challenging and I really doempathize with that.
(13:05):
It's tough and it is a hugeblessing as well to be met with
this challenge of making thiskind of lifestyle change.
Alcohol it puts stress on yourliver.
There's a good reason why wecut this out.
(13:26):
It puts extra stress on yourliver.
Okay, and your liver?
Let me tell you it's alreadyworking hard to detox your body
and it's likely not doing itsjob.
Your body would likely beoverloaded with toxins.
Your detox system is probablynot functioning even close to as
(13:47):
well as it should be, and soalcohol is just putting such a
burden on your system.
It also dehydrates you, whichis certainly not what you want
going into surgery.
It's just so important to bewell hydrated and to support
your detox system and organs asmuch as possible going in to
(14:10):
surgery, and I think that all ofthis prep, getting rid of
everything that I just talkedabout on this list, really made
a big difference for me in myrecovery post-op.
So just keep that in mind.
But look, food can still bedelicious, and if you are in a
(14:31):
bit of a cycle of eating a lotof processed foods or gluten and
dairy and refined sugar and allof those things and dairy and
refined sugar and all of thosethings, this shift can really
bring back your appreciation forwhole foods and bring back your
taste buds.
You'll be able to really tastefruits and vegetables again.
(14:52):
So, on that note, there's a lotof positives here.
Let's talk about what to include.
First up, leafy greens.
Kale, spinach, arugula andother dark leafy greens are some
of the most nutrient densefoods you can eat All right.
So they are packed withvitamins and minerals and
(15:12):
antioxidants, and they activelywork to fight inflammation in
your body.
Making sure you're gettingthese greens in your diet
regularly will help reduceoxidative stress, which improves
your skin health, digestion andyour energy levels.
They are powerful powerful, soget them in your.
(15:35):
Next up, healthy fats.
Now these are foods rich inomega-3s, like avocados, olive
oil, walnuts, flax seeds andfatty fish.
Good quality wild fatty fishlike salmon, are known to lower
inflammation.
Healthy fats are so importantfor brain function and hormone
(15:57):
balance and joint health, and sothey're just really essential
in the lead up to surgery, andomega-3s also help your body
absorb fat soluble vitamins andnutrients, which play a key role
in your healing.
So you're going to be gettingthose from the other foods that
you're eating, like the leafygreens and some other foods that
(16:18):
we're going to talk about in amoment but the fats are going to
help your body really absorbthose key nutrients.
The next one is probably notvery surprising to you, but this
is berries and fruits.
Now, all fruits are amazing,but I like to focus more on
getting low sugar fruit intake.
(16:38):
So blueberries, strawberries,citrus fruits, watermelon, pears
, apples there are so manyamazing fruits.
They're going to helpneutralize free radicals, which
is just going to reduceinflammation throughout your
body.
Plus, you get a little naturalsugar, so you're welcome.
(17:02):
This is going to help give youan energy boost, uh, without
spiking your blood sugar.
So they're going to be a greatsnack when you need a lift.
But you want to avoid processedfoods and you can also include
them in salads and smoothies andall sorts of things.
So, no surprise, but fruitsamazing, and you're going to
(17:24):
want to add herbs and spiceslike ginger, turmeric, garlic
and cinnamon.
Those four are such powerfulanti-inflammatory ingredients,
so do yourself a favor grab someof those.
Start adding them to your meals, to your smoothies.
And garlic and ginger also canboost your immune system, which
(17:44):
is great coming into winter timeright now, into fall and winter
.
But also your immune system isso important as your body preps
for surgery and, you know,during surgery recovery, having
a strong, healthy immune systemis, it's just so important.
It makes a big difference.
(18:05):
So you could even start makingthose little like healthy shots,
you know, and just startslamming those every morning.
Speaking of shots, no, rememberwe cut out the alcohol.
Hydration Staying hydrated isone of the simplest yet most
effective ways to reduceinflammation.
(18:28):
It helps flush out toxins,support your lymphatic system
and helps with digestion.
So you're going to really wantto get that water intake going
and you can also add in thingslike herbal teas and infused
water which is great Coconutwater.
Just really keep that hydrationgoing Because you know, going
(18:51):
into surgery, it's so good foryour skin.
It also helps you flush all ofthose nasty like medications and
and the anesthesia out of yoursystem after surgery.
So, yeah, I know, know, startdrinking more water.
I need to start drinking morewater.
(19:13):
All right, those are my highlevel recommendations, but I
thought it would be helpful foryou to have a complete list of
the foods to eat and avoid.
So while I was planning thisepisode, I put a little
something together for you.
You can download my freeanti-inflammatory diet cheat
(19:34):
sheet, which is a quickreference list that you can
print and you can pop it on yourfridge that tells you what to
eat and what to avoid.
This way, you can make sureyour grocery list and your
recipes align with foods that'llhelp you reduce inflammation
and get your body in the bestpossible shape for healing.
(19:55):
You can grab it at eatlist.
empoweredxplant.
com.
Now stay with me for the lastfew minutes here, okay, please,
because I got some importantthings to share with you.
Still, in case you don't know,there are certain herbs and
supplements that you'll have tostop consuming within a couple
(20:16):
of weeks before surgery.
Your surgeon should give you alist, but things like turmeric,
cinnamon, ginger and garlic likethose things I mentioned
earlier that are good for youshould be avoided within a week
(20:37):
or two before surgery because ofblood thinning.
So just keep that in mind.
Okay, when we're talking amonth or more before surgery,
these are beneficial to include,but if you're starting this, if
you're starting ananti-inflammatory diet very
close to your surgery or duringyour recovery.
Please don't start loadingyourself up with those herbs.
(21:02):
Make sure you check with yoursurgeon what is recommended and
what you have to stop taking andeating before surgery and
during your recovery.
I'll say this again for those inthe back who might like leaving
things to the last minute bymaking these changes at least a
(21:23):
few months in advance, if youcan, even though it might not
sound super fun, you're reducingthe overall inflammatory load
in your body.
This means less swelling,quicker recovery and a reduced
risk of complications aftersurgery.
You want more benefits?
Okay, I got them for you.
(21:44):
Eating these foods, which arerich in antioxidants, healthy
fats and any inflammatoryproperties, will help your cells
regenerate faster, meaningbetter skin and scar healing.
These nutrients supportcollagen production, reduce
oxidative stress and promotetissue repair.
(22:05):
There will also be improvementsin your gut health, hormones
and energy levels, all of whichhelp healing.
And if you have BII symptoms,this can also help bring some
relief while you wait for yourexplant surgery.
Or you might not notice muchdifference outwardly.
If your symptoms are really bad, maybe you don't feel that
(22:29):
different, but trust me, thiswill make a difference
internally and for anyonediagnosed with or at risk of an
autoimmune condition.
Like I mentioned earlier,autoimmune diseases often flare
up in response to inflammation,and the foods you eat can either
fuel the fire or calm it down.
(22:51):
And look, I get it.
Changing your diet isn't alwayseasy.
It's actually mostly never easy.
It can feel like one more thingto deal with when you're
already prepping for surgery andjuggling life and just getting
ready for this big change that'shappening in your life.
(23:12):
But trust me, even small shiftscan make a huge difference in
how you feel before surgery andhow well your body recovers
afterward.
It's not about being perfect.
It's about making betterchoices one step at a time.
So if you have to go slow, goslow.
(23:32):
Print out the shopping list, goand grab a few of the items
that are on the eat list and addthem to your meals this next
week.
There's a lot of different waysthat you can move into this
without it feeling overwhelming,and you know if you mess up,
it's no big deal.
Just get back on track.
(23:52):
You know, if you eat somethingthat's on the do not eat list,
that's not the end of the world.
This is just about workingtowards making decisions that
are really in support of theoutcome that I know you want and
that's the thing, the outcomethat I know you want, and that's
(24:13):
the thing I know you want toheal.
And I know you want to feelhealthy and I know you want to
recover as quickly as you canand you want to detox as quickly
as you can.
So start making choices thatsupport that now.
Your body will thank you for itlater.
Thank you for spending time withme today, for spending the
sunset with me today.
If you're watching this onYouTube, you would have seen
(24:35):
that this room started verybright and sunny earlier and now
the sun has set, so it'sofficially my dinner time.
If you found this episodehelpful, please share it with a
friend or anyone you know who'son this journey, or even women,
you don't know.
Sharing just really helps morewomen find the support they need
(24:58):
and the answers they need.
Happy grocery shopping and Iwill see you here next week.
Brestie week Breasty.
If you're preparing for explant surgery
and you want to give your bodythe absolute best chance to heal
and recover, then this episodeis for you.
This is Empowered Explant thepodcast helping women ditch
their breast implants withconfidence.
I'm D Merzica, board certifiedhealth and wellness coach and
explant warrior.
(00:23):
Today we're talking about theanti-inflammatory diet, why it's
so important for women withbreast implants, especially
those experiencing BII symptoms,and how it can set you up for a
smoother surgery and fasterrecovery.
If you've been feeling fatigued, achy, foggy, headaches, just
(00:44):
not really feeling like yourself, then this could really help.
A quick disclaimer please knowI'm not a medical doctor and
this podcast does not constitutemedical or mental health advice
.
I share from my personalexperience, research and
conversations with other people.
If you're experiencing symptoms, pain, post-surgery
(01:05):
complications or mental healthconcerns, please seek care from
your medical provider or surgeonand please make any medical
decisions in consultation with aqualified and experienced
healthcare professional.
If you have been here with mefor a little while, you've
definitely heard me talk aboutgoing on an anti-inflammatory
(01:26):
diet.
It's something I say a lot,I've mentioned it in a lot of
podcast episodes and I realizedthat, although I talk about it a
lot, I haven't really dove intothe detail on what this means,
what it is, so I thought now's agood time to share this.
(01:47):
So I always recommend startingan anti-inflammatory diet at
least three months beforesurgery.
That's what I did.
I think I started even earlierI'd have to check my journal
notes but I think I startedmaybe four months, five months
and then by three months.
I was like very, very strictanti-inflammatory.
(02:09):
And also women that I work with, women that I have coached
through their journey, have donethis too, and I have seen
noticeable changes and resultsfrom this.
And let me tell you why becauseit helps your body prepare by
reducing inflammation.
Duh, that is clearly what we'retalking about.
(02:31):
But it's especially importantif you're already dealing with
symptoms of breast implantillness.
You know the foods that you eatcan help your body start
healing before surgery evenhappens.
Okay, it's really cool what ourbodies are capable of.
And if toxins and BII symptomsare weighing your body down,
(02:55):
this kind of diet can actuallygive you some relief, helping
with energy digestion andoverall wellbeing in the months
leading up to your explant.
And then there are a ton ofbenefits as you move into your
surgery day, your recovery, andI'll talk about those later the
(03:17):
benefits as you move intohealing.
But here's the thing it takestime for your body to respond.
Inflammation doesn't go awayovernight and your body
especially chronic inflammationand your body needs time to
respond, rebalance and start torepair.
And this is why starting atleast three months ahead is
(03:42):
important, and I recommend thatbecause if you only start a week
or two before surgery, yourbody likely won't have enough
time to really reduceinflammation and optimize your
recovery.
So what I'm saying is, thelonger you give your body the
right support before surgery, Ithink, the better your results
(04:04):
will be afterwards, especiallywhen it comes to things like
scar healing, energy levels,detox and improvement of BII
symptoms.
That said, even though I dorecommend starting earlier if
you can, the good news is thatstarting an anti-inflammatory
diet anytime, even just weeks ordays before your explant
(04:26):
surgery, will still be helpfulfor your body.
If you're already on yourrecovery journey, it's not too
late either.
Every positive change you makein your diet will help your body
heal and recover moreefficiently.
So, no matter where you are onyour explant journey, my lovely,
if you haven't began ananti-inflammatory diet yet, now
(04:51):
is the time.
Your next grocery shop is goingto look a little different.
Before we get into what to eatand what to avoid, let's pause
for a moment and talk aboutinflammation.
Inflammation is a naturalresponse from your immune system
when your body is trying tofight off something harmful, but
(05:11):
when it becomes chronic, itleads to all kinds of problems.
Chronic meaning ongoing,whether it's caused by toxins,
silicone, mold, heavy metals oreven just your body's response
to having foreign objects inside.
Inflammation exists in womenwith breast implants and can
(05:33):
lead to symptoms of breastimplant illness.
For women with BII, thisinflammation can cause symptoms
like joint pain, fatigue, brainfog, digestive issues oh my gosh
, the list goes on.
There's so many more symptomsof BII and if you're not
familiar, go and check out thesymptoms list.
I will link it in thedescription in the show notes.
(05:55):
But there's a whole stack ofsymptoms and most of the
symptoms of BII are actuallyalso symptoms of inflammation.
I also have a whole podcastepisode on breast implant
illness symptoms and this issuper important for anyone
that's diagnosed with anautoimmune condition, because
(06:16):
chronic inflammation can worsenautoimmune symptoms.
The main thing you need to knowright now is that reducing
inflammation is one of the bestthings you can do to support
your body before surgery.
Let's dive into the specifics ofthe anti-inflammatory diet, and
this isn't just about eatinghealthy although it is very
(06:37):
healthy but this is a strategyto give your body the tools it
needs to heal.
So here are my tips on whatfoods to avoid and what to
include.
I'm going to start first withwhat to avoid or stop altogether
, and this is because we canbring in the fun police and get
this part out of the way.
(06:58):
Okay, let's rip the bandaid off.
So processed foods gone.
These are loaded with chemicals, preservatives, artificial
ingredients, and they alldisrupt your body's natural
systems.
Things like fast food,prepackaged meals, snacks that
are packaged and processed.
They just wreak havoc on yourbody's ability to detoxify and
(07:24):
heal and they are a major sourceof inflammation.
So if you are buying food thatis in packages, whether it's
processed or you know, even,even vegetables that are
pre-chopped and put into plastic, there's plasticides that you
have to worry about.
There's apparently.
(07:44):
I saw an article recently aboutchemicals that are sprayed onto
pre-cut vegetables for them tomaintain their freshness and
color, and we are ingesting allof that.
So processed foods aredefinitely a problem.
Refined sugar, which isbasically just legal crack Sugar
(08:08):
, is one of the mostinflammatory substances we can
eat.
It's also one of the mostaddictive.
It causes blood sugar spikes,increases insulin resistance and
also disrupts gut health.
Cutting out refined sugars likein candies and desserts and
soda and even in yogurt andsalad dressings I mean, they
(08:34):
really put sugar in a lot ofproducts these days.
So you know, I really recommendchecking out the labels and
keeping your eye out for anyadded sugar.
But it's going to cutting thisout is going to help your body
get back to a balanced state.
You're going to noticeimprovements in energy, skin
health and even mood when youreduce sugar intake.
(08:54):
That is once you get over beingreally angry about cutting it
out and you get through thosewithdrawals All right.
Next up is gluten.
For many women, gluten can be ahidden source of inflammation,
especially if there's asensitivity or autoimmune
condition involved.
(09:15):
Definitely, you know if you'vegot symptoms of breast implant
illness.
I would be cutting out glutenbecause quite often you know if
your body is sensitive to thebreast implants.
If you're already dealing withinflammation, you've probably
got some gut health issues goingon.
Gluten is just not going to behelping your cause, even if you
(09:37):
don't know it, to necessarily betoo much of an issue.
Removing gluten can reducebloating, joint pain and even
brain fog.
So this can make a differencebefore surgery, for sure, and
definitely after surgery.
So I would just play with that.
I would remove that and see howyou feel.
I am gluten intolerant.
(10:01):
I have a gluten sensitivity andI found out when I was 15 and I
was in and out of hospital alot as a kid, with gluten being
an issue.
So I'm a big advocate forgluten-free living and for
especially removing gluten whenyou are doing any kind of
anti-inflammatory or gut healthor detox reset.
(10:24):
Next, I'm sorry to all of mycheese and milk lovers, but
we're going to cut dairy Dairycan trigger inflammatory
responses, especially if yourbody struggles to process
lactose and casein, so it's justanother one of those that I
recommend cutting out whenyou're doing any kind of
(10:44):
anti-inflammatory, detox or guthealth reset.
So cutting dairy for somepeople can lead to clearer skin,
better digestion, lesscongestion, which can improve
how you feel going into surgery.
But even if you don't see thoseresults before surgery, you'll
kind of reap those benefitsafter surgery in your recovery
(11:06):
and healing.
I wonder if you can guess whatthe next one is.
I'm going to give you a littlemoment and just think about it.
What do you think I'm going tosay?
And okay, I'm going to see ifyou're right.
The next one is alcohol.
Yep, this is one that can bedifficult for some and it can be
(11:31):
easy for others, but I remember, before my explant surgery, I
had my surgery at the end of2021.
So you know, we were inlockdown, uh, earlier that year.
I was living in Germany with mypartner at the time and my mom
and we had curfew and like allsorts of things.
(11:52):
So I just remember there was alot of alcohol.
And then I decided, threemonths before my surgery, four
months-ish before my surgery, tocut out alcohol and I went cold
turkey too.
I was very, very serious aboutgetting healthy again and I was
(12:15):
not going to let something likealcohol be the thing that slowed
me down in my recovery.
So I cut it out and it was achallenge, especially because my
boyfriend and my mom were stilldrinking and I was watching
that like basically on a dailybasis and I was having to say no
and it was really tough.
(12:43):
But one of the best things Iever did for myself, even
ongoing, I continued to cut outalcohol after my surgery into my
recovery for several months andeven to this day, nearly three
years after my explant.
I drink very rarely now, so youknow it can be really
challenging and I really doempathize with that.
(13:05):
It's tough and it is a hugeblessing as well to be met with
this challenge of making thiskind of lifestyle change.
Alcohol it puts stress on yourliver.
There's a good reason why wecut this out.
(13:26):
It puts extra stress on yourliver.
Okay, and your liver?
Let me tell you it's alreadyworking hard to detox your body
and it's likely not doing itsjob.
Your body would likely beoverloaded with toxins.
Your detox system is probablynot functioning even close to as
(13:47):
well as it should be, and soalcohol is just putting such a
burden on your system.
It also dehydrates you, whichis certainly not what you want
going into surgery.
It's just so important to bewell hydrated and to support
your detox system and organs asmuch as possible going in to
(14:10):
surgery, and I think that all ofthis prep, getting rid of
everything that I just talkedabout on this list, really made
a big difference for me in myrecovery post-op.
So just keep that in mind.
But look, food can still bedelicious, and if you are in a
(14:31):
bit of a cycle of eating a lotof processed foods or gluten and
dairy and refined sugar and allof those things and dairy and
refined sugar and all of thosethings, this shift can really
bring back your appreciation forwhole foods and bring back your
taste buds.
You'll be able to really tastefruits and vegetables again.
(14:52):
So, on that note, there's a lotof positives here.
Let's talk about what to include.
First up, leafy greens.
Kale, spinach, arugula andother dark leafy greens are some
of the most nutrient densefoods you can eat All right.
So they are packed withvitamins and minerals and
(15:12):
antioxidants, and they activelywork to fight inflammation in
your body.
Making sure you're gettingthese greens in your diet
regularly will help reduceoxidative stress, which improves
your skin health, digestion andyour energy levels.
They are powerful powerful, soget them in your.
(15:35):
Next up, healthy fats.
Now these are foods rich inomega-3s, like avocados, olive
oil, walnuts, flax seeds andfatty fish.
Good quality wild fatty fishlike salmon, are known to lower
inflammation.
Healthy fats are so importantfor brain function and hormone
(15:57):
balance and joint health, and sothey're just really essential
in the lead up to surgery, andomega-3s also help your body
absorb fat soluble vitamins andnutrients, which play a key role
in your healing.
So you're going to be gettingthose from the other foods that
you're eating, like the leafygreens and some other foods that
(16:18):
we're going to talk about in amoment but the fats are going to
help your body really absorbthose key nutrients.
The next one is probably notvery surprising to you, but this
is berries and fruits.
Now, all fruits are amazing,but I like to focus more on
getting low sugar fruit intake.
(16:38):
So blueberries, strawberries,citrus fruits, watermelon, pears
, apples there are so manyamazing fruits.
They're going to helpneutralize free radicals, which
is just going to reduceinflammation throughout your
body.
Plus, you get a little naturalsugar, so you're welcome.
(17:02):
This is going to help give youan energy boost, uh, without
spiking your blood sugar.
So they're going to be a greatsnack when you need a lift.
But you want to avoid processedfoods and you can also include
them in salads and smoothies andall sorts of things.
So, no surprise, but fruitsamazing, and you're going to
(17:24):
want to add herbs and spiceslike ginger, turmeric, garlic
and cinnamon.
Those four are such powerfulanti-inflammatory ingredients,
so do yourself a favor grab someof those.
Start adding them to your meals, to your smoothies.
And garlic and ginger also canboost your immune system, which
(17:44):
is great coming into winter timeright now, into fall and winter
.
But also your immune system isso important as your body preps
for surgery and, you know,during surgery recovery, having
a strong, healthy immune systemis, it's just so important.
It makes a big difference.
(18:05):
So you could even start makingthose little like healthy shots,
you know, and just startslamming those every morning.
Speaking of shots, no, rememberwe cut out the alcohol.
Hydration Staying hydrated isone of the simplest yet most
effective ways to reduceinflammation.
(18:28):
It helps flush out toxins,support your lymphatic system
and helps with digestion.
So you're going to really wantto get that water intake going
and you can also add in thingslike herbal teas and infused
water which is great Coconutwater.
Just really keep that hydrationgoing Because you know, going
(18:51):
into surgery, it's so good foryour skin.
It also helps you flush all ofthose nasty like medications and
and the anesthesia out of yoursystem after surgery.
So, yeah, I know, know, startdrinking more water.
I need to start drinking morewater.
(19:13):
All right, those are my highlevel recommendations, but I
thought it would be helpful foryou to have a complete list of
the foods to eat and avoid.
So while I was planning thisepisode, I put a little
something together for you.
You can download my freeanti-inflammatory diet cheat
(19:34):
sheet, which is a quickreference list that you can
print and you can pop it on yourfridge that tells you what to
eat and what to avoid.
This way, you can make sureyour grocery list and your
recipes align with foods that'llhelp you reduce inflammation
and get your body in the bestpossible shape for healing.
(19:55):
You can grab it at eatlist.
empoweredxplant.
com.
Now stay with me for the lastfew minutes here, okay, please,
because I got some importantthings to share with you.
Still, in case you don't know,there are certain herbs and
supplements that you'll have tostop consuming within a couple
(20:16):
of weeks before surgery.
Your surgeon should give you alist, but things like turmeric,
cinnamon, ginger and garlic likethose things I mentioned
earlier that are good for youshould be avoided within a week
(20:37):
or two before surgery because ofblood thinning.
So just keep that in mind.
Okay, when we're talking amonth or more before surgery,
these are beneficial to include,but if you're starting this, if
you're starting ananti-inflammatory diet very
close to your surgery or duringyour recovery.
Please don't start loadingyourself up with those herbs.
(21:02):
Make sure you check with yoursurgeon what is recommended and
what you have to stop taking andeating before surgery and
during your recovery.
I'll say this again for those inthe back who might like leaving
things to the last minute bymaking these changes at least a
(21:23):
few months in advance, if youcan, even though it might not
sound super fun, you're reducingthe overall inflammatory load
in your body.
This means less swelling,quicker recovery and a reduced
risk of complications aftersurgery.
You want more benefits?
Okay, I got them for you.
(21:44):
Eating these foods, which arerich in antioxidants, healthy
fats and any inflammatoryproperties, will help your cells
regenerate faster, meaningbetter skin and scar healing.
These nutrients supportcollagen production, reduce
oxidative stress and promotetissue repair.
(22:05):
There will also be improvementsin your gut health, hormones
and energy levels, all of whichhelp healing.
And if you have BII symptoms,this can also help bring some
relief while you wait for yourexplant surgery.
Or you might not notice muchdifference outwardly.
If your symptoms are really bad, maybe you don't feel that
(22:29):
different, but trust me, thiswill make a difference
internally and for anyonediagnosed with or at risk of an
autoimmune condition.
Like I mentioned earlier,autoimmune diseases often flare
up in response to inflammation,and the foods you eat can either
fuel the fire or calm it down.
(22:51):
And look, I get it.
Changing your diet isn't alwayseasy.
It's actually mostly never easy.
It can feel like one more thingto deal with when you're
already prepping for surgery andjuggling life and just getting
ready for this big change that'shappening in your life.
(23:12):
But trust me, even small shiftscan make a huge difference in
how you feel before surgery andhow well your body recovers
afterward.
It's not about being perfect.
It's about making betterchoices one step at a time.
So if you have to go slow, goslow.
(23:32):
Print out the shopping list, goand grab a few of the items
that are on the eat list and addthem to your meals this next
week.
There's a lot of different waysthat you can move into this
without it feeling overwhelming,and you know if you mess up,
it's no big deal.
Just get back on track.
(23:52):
You know, if you eat somethingthat's on the do not eat list,
that's not the end of the world.
This is just about workingtowards making decisions that
are really in support of theoutcome that I know you want and
that's the thing, the outcomethat I know you want, and that's
(24:13):
the thing I know you want toheal.
And I know you want to feelhealthy and I know you want to
recover as quickly as you canand you want to detox as quickly
as you can.
So start making choices thatsupport that now.
Your body will thank you for itlater.
Thank you for spending time withme today, for spending the
sunset with me today.
If you're watching this onYouTube, you would have seen
(24:35):
that this room started verybright and sunny earlier and now
the sun has set, so it'sofficially my dinner time.
If you found this episodehelpful, please share it with a
friend or anyone you know who'son this journey, or even women,
you don't know.
Sharing just really helps morewomen find the support they need
(24:58):
and the answers they need.
Happy grocery shopping and Iwill see you here next week.
Brestie week Breasty.
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