Nutrition by Dawn - Blog

If you've been following my journey, you know I recently had foot surgery. So here I am, sitting at my desk, foot elevated, ice pack in place—doing my best to be patient with the healing process. And that brings me to today’s topic: recovery and rehab.

When it comes to bouncing back after surgery or an injury, should we be the turtle or the hare?

You probably already know the answer—slow and steady wins the race. Consistency, intentionality, and mindfulness always lead to the best results. While it’s tempting to dive right back into old routines, pushing too hard, too soon can actually delay healing. That’s why I’m pacing myself—working a little in the morning, then resting with my foot up, letting my body do what it needs to do.

The Smart Approach to Recovery

For anyone recovering—whether it’s from surgery, an injury, or even burnout—the key is to listen to your body and prioritize the essentials:

1. Follow the Rehab Plan – Just like I know I need to ease back in, clients coming back from an injury should start where they are, not where they left off. Recovery isn’t about rushing; it’s about progressing in a way that supports long-term strength and well-being.

2. Prioritize Rest and Sleep – Healing happens while you rest. More sleep and lower stress levels can significantly improve recovery. So, if your body is asking for extra rest, listen to it.

3. Nutrient Support Matters – What you eat plays a major role in healing. Right now, I’m focusing on anti-inflammatory foods like turmeric and ginger in my meals. However, some supplements (like omega-3s) can thin the blood, so I had to pause them around surgery. Always check with your doctor before making changes to your supplement routine.

4. Mindful Movement – Moving too soon can cause setbacks, but complete inactivity isn’t ideal either. Gentle mobility exercises, stretching, and low-impact movement can help maintain circulation and support recovery—always within the limits of what feels right.

The Long-Term Payoff

I know it’s frustrating to slow down, but embracing a steady, mindful approach will always lead to better results in the long run. Rushing can lead to setbacks, while intentional recovery ensures you come back stronger.

So, whether you’re recovering from surgery, an injury, or just navigating life’s stressors—be the turtle. Take it slow. Prioritize healing. And, most importantly, give yourself grace in the process.

As always, my hope for you is that you live a life you love, without giving up the things that bring you joy.