Generally, when people try to lose weight, they use both diet and exercise. However, for many people who are preparing for knee replacement surgery, whether it be due to osteoarthritis or a serious injury, exercise is often painful and limited.
For many, achieving pre-operative weight loss goals can often feel as though they are going into battle with one hand tied behind their back. The truth is, exercise only plays a small role in the weight loss puzzle. Diet plays a much larger role and the reality is that weight loss can be achieved through diet alone.
Whether or not you should lose weight prior to knee replacement surgery is fairly individual, however if you are carrying excess weight, you would very likely benefit.
So, what are the benefits of losing weight prior to surgery?
Although people usually lose some weight immediately following knee replacement surgery, many people struggle to maintain the weight loss long-term. Learning how to improve your diet for better weight management before surgery, can help with establishing good habits that will help you long into the future.
Losing weight can reduce the amount of pressure on your knee joint. In fact, studies have found that every 1 kilogram of body weight lost leads to a reduction of up to 4 kilograms of pressure on the knee joint! Weight loss has also been found to reduce inflammation and pain.
Reduced pain and physical disability generally result in increases in activity levels, improved physical fitness and consequently increased strength surrounding the knee joint.
Weight loss prior to surgery can result is a shorter hospital stay and/or less time in a rehabilitation facility. Resulting in a safer, comfortable, and satisfying recovery.
At home, people are more likely to:
Avoid post-surgical infection and readmission to hospital
Get better sleep
Eat foods they like.
Losing weight before knee surgery can seem like an impossible task, especially since it can be difficult to exercise. However, with the right mindset and dietary strategies, weight loss can be achieved.
For specific, tailored advice that suits your individual lifestyle, speak to one of our Dietitians here at Fuel Your Life.
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Care To Compare can help you find a health insurance policy that covers you for what you need. When you compare and buy a policy through Care To Compare, 100% of profits are donated to charities like the Red Dust who work together with remote Aboriginal communities to deliver health and well-being programs for youth and families.
There are many challenges that come with pregnancy, but one of those that is most challenging and relatively common affecting 12-14% of Australian women, is gestational diabetesmellitus (GDM).
Chances are, if you’re here reading this blog, you might be awaiting or even have experienced the infamous oral glucose tolerance test (OGTT). This test is the ultimate decider in determining whether you are diagnosed with GDM or not. Many mothers can dread this test, not only due to the fact you have to drink a very sweet drink after a night’s fast but also what those results may show. But fear no more, today we’re going to delve into what GDM is, who gets it, how it can affect you and your baby during pregnancy, and how a dietitian can help you successfully manage GDM.
GDM is a form of diabetes that occurs only during pregnancy. This means there is too much glucose (sugar) in the blood. Excess glucose in the blood can have negative effects on both you and your baby. But the good news is successfully managing your GDM can increase your chances of having a normal delivery with no effects on your baby’s long-term health.
The Development of GDM
The food you consume is broken down by the gut into proteins, fats and carbohydrates, along with many vitamins and minerals. The carbohydrate component of these foods is made up of many small parts called glucose, and this is what we refer to as sugar. Glucose is our bodies main source of fuel, powering us with the energy to accomplish every day activates involving muscle contractions and brain function. When pregnant, glucose becomes even more important because it is needed to fuel the growth and development of your baby.
Carbohydrates are found in nearly all foods. However, carbohydrate-rich foods are typically sweet or starchy foods (see table below). During digestion, the glucose in carbohydrates is released into the blood, contributing to our overall blood glucose level. From here, this glucose needs to be transported around the body to our muscles, where it can be used for energy. The hormone insulin is responsible for moving glucose from the blood into the muscles and other organs within the body, and as glucose leaves the blood, that is how the blood glucose levels start to decrease.
The below are some of the most common sources of carbohydrates in our diet but don’t forget that all of those sweet and savoury treats also contain a LOT of extra carbohydrate as well as fats and salt.
Cereals and Grains
Fruit (fresh, canned, dried, juice)
Starchy Vegetables and Legumes
Dairy (but not cheese)
Flours, Rice, Pasta Crackers, Bread, wraps and tortillas Cereals, Oats
Bananas Apples, Pears, Pineapple, Watermelon Juices (fresh or pre-packed)
Potatoes, sweet potato, Legumes, Lentils, Corn
Milk (fresh, long life, powdered, flavoured) Yoghurt Custard Ice cream
Unique hormonal changes during pregnancy naturally reduce the effectiveness of insulin, meaning pregnant mothers usually require 2 to 3 times more insulin than they normally would. When the effectiveness of insulin is reduced, glucose stays in the blood and cannot be transported to the muscles. This is referred to as insulin resistance. This is what is happening to mothers with GDM. Their bodies simply cannot keep up with the insulin demands and does not produce enough insulin to effectively overcome the insulin resistance. Blood glucose levels will continue to rise to unsafe levels as more food is consumed. Some women in particular struggle to produce the extra insulin and have an increased risk of developing GDM, these include those:
Aged over 35 years
Above the healthy weight range
Aboriginal and Torres Strait Islander or Asian decent
Having a family history of type 2 diabetes or high blood glucose levels
Using anti-psychotic or steroidal medications
Already had GDM or a large baby before
If you fit into any of the categories above, you could have GDM without even knowing it. Many mothers do not report any symptoms. But those who do typically notice increased thirst, increased hunger or food consumption and more frequent trips to the toilet. All of which are typical symptoms in someone with diabetes.
The Effects on Pregnancy
When blood glucose levels are uncontrolled and remain too high for too long, the glucose needs to find somewhere to go. The easiest path for this glucose is straight to your baby. Extra glucose means the baby will be getting too much fuel, resulting in too rapid growth. Bigger babies can significantly increase the chances of early delivery, with complications during birth. As a result, C-sections are very common to assist in the delivery.
Testing for Gestational Diabetes
GDM is diagnosed using the OGTT as mentioned above, and although it is challenging and requires a lot of patience it is essential to ensure the health of you and your baby. This test usually occurs around 24-28 weeks into the pregnancy, where you drink a sweet drink after an overnight fast. The pathologist will then test your blood sugar levels at certain time points. If too much glucose remains in the blood, you will be diagnosed with GDM.
Managing Gestational Diabetes
GDM can be successfully managed by monitoring blood glucose levels, and by adopting a controlled eating pattern. Upon diagnosis, you will be referred to a dietitian and diabetes educator.
If you are looking or an Accredited Practising Dietitian the team at Fuel Your Life can assist you and your GP can refer you straight to them. Fuel Your Life dietitians will always provide you with advice that is tailored to your lifestyle.
The bottom line is that GDM is a condition that can be successfully managed with a proactive approach. Fuel Your Life dietitians are here to help, so get in touch today.
Can I get a rebate for seeing a dietitian?
To find out how you might be able to claim the costs of seeing a dietitian with your health insurance speak with a member of the Care To Compare team on 1300 76 76 00.
Care To Compare can help you find a health insurance policy that covers you for what you need. When you compare and buy a policy through Care To Compare, 100% of profits are donated to charities like the Australasian Birth Trauma Association who provide a peer-led community dedicated to helping Australian and New Zealanders prevent and heal from birth-related trauma.
“Weight or fat loss is one of the most common reasons that motivates people to seek the help of a personal trainer or strength and conditioning coach. By working together we can help find a solution to achieve your goals that fits with your lifestyle “
Jared Adams, Bushido Strength Hub
Weight training or resistance training both have some key benefits over a more traditional approach to weight loss like focusing on just basic activities like running, cycling and swimming alone.
Some might consider using the ‘energy in vs energy out’ approach to help lose weight where the goal is to expend more calories than you consume.
With an entry level fitness tracker and a basic understanding of calories you could monitor daily energy intake and energy out. This approach alone can make you feel stuck with a constant cycle of monitoring.
While you can modify the intensity of physical activity, monitoring energy in and out alone create times when you are running 7 days each week to make up for those extra treats during the week.
What if there was a more sustainable way of keeping the weight off?Or something that you could use in conjunction with this approach?
The great news – there is an alternative.
By training with resistance or weights you can develop more muscle. The more muscle you have, the higher your resting metabolic rate (RMR) – that’s how many calories your body requires to function at rest.
This approach can provide a more sustainable way to help you keep your weight down long term.
As you grow muscle your body needs more calories just to hit the baseline of 60-75%.
Following weight training your RMR is increased for up to 8 hours to help with nutrient uptake and restoration of the muscles used during training.
So what’s the perfect exercise plan?
Everyone will have different needs and abilities that should be considered in developing an exercise plan.
As a guide, 10 to 12 repetitions seems to be the golden range. You should aim to progress the intensity of these movements each week with increased weight, repetitions or total sets to ensure a progressive overload. This gives your muscles what they need to continue to grow and in turn, store more energy.
This is not to say this is the best way to approach your weight loss, simply that weight training can very well be complimented with a traditional approach for additional cardiovascular health or simply some active recovery
Need help to create your perfect exercise plan?
If you’d like to work with Jared or the Bushido Strength Hub team connect with them on Instagram or Facebook.
Did you know that some health funds offer rebates for personal training to support healthy lifestyles?
To find out how you might be able to claim the costs of personal training or gym memberships with your health insurance speak with a member of the Care To Compare team on 1300 76 76 00.