By Dr. Hanieh Asadi, founder of Surgical Recovery London.
The festive season, while full of joy, sparkle, and gatherings, can also pose unique challenges for anyone recovering from surgery, particularly in the colder months. From richer meals and disrupted routines to decreased daylight and increased social pressure, your body may struggle to recover optimally if you don’t take a mindful approach to healing. Here are my top evidence-based recommendations to support your recovery through the winter and keep your wellbeing on track.
Cold Weather & Your Immune System
Colder temperatures can impact your immune response, making you more susceptible to respiratory infections. A sore throat or lingering cold can interfere with your postoperative recovery. If symptoms arise, simple remedies like a saltwater gargle, staying well hydrated, incorporating vitamin C, and focusing on nutrient-dense whole foods can help you bounce back quicker.
Festive Food & Surgical Recovery
While it’s unlikely you’ll feel like overindulging after surgery, festive tables are typically filled with rich, heavy, and sweet foods, all of which can overwhelm your digestion and cause bloating or reflux, especially after abdominal procedures.
High-fat, high-sugar foods are known to increase inflammation and may delay wound healing.
- Try to be mindful with your portions:
- Prioritise protein and fibre
- Include colourful fruits and vegetables
- Stay hydrated
- Take gentle walks after meals to support digestion and reduce post-meal fatigue
Protecting Your Mood & Energy
Winter can challenge your mental health, especially when you’re recovering. Reduced daylight increases melatonin and can lower serotonin, the “happiness hormone.” This affects sleep, energy, and motivation. Post-surgery, your serotonin may already be disrupted.
Try supporting your serotonin levels naturally with gut-friendly foods like:
- Fruits & vegetables
- Legumes
- Yoghurt & kefir
- Vitamin D supplements can also support mood regulation and help with symptoms of seasonal depression and anxiety.
Mindful Alcohol Intake
Alcohol might seem festive, but it’s best avoided after surgery. Not only can it interfere with wound healing by increasing inflammation, swelling, and bruising, but it can also interact with antibiotics and pain medications.
Additionally, alcohol raises cortisol (the stress hormone), which can worsen low mood and impair recovery. When in doubt, skip the drink and give your body the best chance to heal.
Rest, Routine & Recovery
Your body thrives on routine. Sleep disturbances and social pressures during the holidays can slow your recovery. Here’s how to stay centred:
- Pace yourself: Don’t overbook your calendar. Healing takes time.
- Keep moving: Short, gentle walks, even to see Christmas lights, help boost circulation and aid digestion.
- Stick to your rehab plan: Avoid cramming in physiotherapy. Too much too soon can leave you fatigued
Relaxation is Medicine, Too
It’s not just about medications, relaxation techniques can directly support recovery. Music therapy and relaxation practices like deep breathing, jaw relaxation, and meditation reduce stress hormones that negatively affect wound healing.
So, pop on your favourite playlist, light a candle, and breathe, your body will thank you.
Mindset, Boundaries & Saying “No”
The winter season brings emotional and physical demands. Don’t feel pressured to attend every event or meet everyone’s expectations. Recovery is personal. If you’d rather spend the night with a book, a home-cooked meal, or baking with family, do that. Self-care isn’t selfish, it’s essential.
Beat the January Slump
When the holidays pass and the excitement fades, it’s easy to feel a dip. Set small, achievable goals and journal your progress to stay motivated. Writing down daily affirmations can help maintain a positive mindset. Remember: your body is doing incredible work behind the scenes to heal you. Trust the process, celebrate small wins, and stay connected to your “why.”
Final Word
Healing over the holidays isn’t about restriction or isolation. With a bit of planning, nourishment, and self-compassion, you can recover, even during the busiest time of the year. Be gentle with yourself. You’ve got this.
About the expert
Dr Hanieh Asadi is a medical doctor and founder of Surgical Recovery London – a service focused on holistic, patient-centred pre- and post-ostoperative care. Her passion lies in empowering patients through education, balance, and evidence-based wellness strategies.
