Ready, Steady, Recover: 10 things you can do before surgery

You don’t have to run a marathon or spend hours at the gym to get fitter before your surgery. It’s all about getting your body moving and reducing the time you spend sitting down.

If you're new to exercise, no worries! Start small, and do anything that gets you moving, for example:

• walk to school or hop off the bus a stop early to walk the rest of the way
• take the stairs instead of the lift
• dance to your favourite tunes
• play outdoor games with friends
• head to the park with family or mates

As you get stronger, you can step it up. Here’s how to keep improving:

• aim for one hour a day of activity that gets your heart pumping. You should feel a little out of breath and sweaty! This could be swimming, running, cycling, playing sports, or even being active in PE class. Find something you enjoy so it doesn’t feel like a chore.
• mix it up! Try different activities every week to give your whole body a workout. That way, all your muscles get a chance to move and grow stronger
• household chores like cleaning your room or helping around the house are also great ways to get your body moving (and your parents will be happy too!)
• set small, achievable goals, like walking for 10 minutes a day, then gradually increasing your time. Walking to school could be a good way to start! Celebrate your small wins and keep track of your progress to stay motivated. Some people like using a step counter to see how far they’ve come
• don’t forget stretching or resistance exercises like yoga! These can improve your flexibility and strength, which will help you feel more comfortable after surgery.

Safety first

• Start slow and build up as you get fitter.
• Always wear protective gear – like a helmet if you’re cycling, skating, or skateboarding.
• If you have any health conditions, check with your doctor before you start exercising to make sure the activities you choose are safe for you.

If you know you're going to have surgery, it’s really important to stop drinking alcohol at least four weeks before the operation. This gives your body enough time to clear it out of your system and helps you recover better.

Also, be sure to tell the anaesthetist and nurses if you drink regularly, or if you've had trouble stopping before surgery. They need to know so they can look after you properly during the procedure.

If you feel that drinking regularly is becoming a problem, there’s plenty of support available to help. You can talk to your GP, or trusted friends and family. You can also find support and advice on the YoungMinds website. 

• Talk to friends and family about how you're feeling. Sometimes just sharing your thoughts can help reduce anxiety.
• Try box breathing or mindfulness to manage stress. There are apps that can guide you through these techniques, or you can listen to our relaxation recordings, which are designed to help you feel calmer before surgery and visualise your recovery.
• Spend more time outside and give your phone and tech a rest. Being outdoors can improve your mood, boost your Vitamin D, and make you feel more active and positive.
• Stay informed about your surgery. Ask your healthcare team any questions you have – understanding what will happen can help you feel more in control.
• If possible, connect with other teens who are going through something similar. Support groups or programs can give you a space to share your thoughts and find ways to cope with anxiety.

There are several places young people can go for help with mental health and anxiety problems. Here are some key resources:

YoungMinds

YoungMinds offers advice, support, and a helpline for young people and parents. They have useful articles and resources to help manage mental health, including anxiety.

Mind

Mind provides advice and support for mental health problems, including anxiety. They offer information about where to get help, local services, and coping strategies.

Your GP or School Nurse

If you’re struggling with anxiety or mental health issues, your GP (family doctor) is a great first point of contact. They can refer you to mental health specialists or local support services. Many schools also have access to a school nurse or mental health services where you can get advice and support.

The team in charge of your anaesthetic may need to make some changes to your treatment, and they’ll tell you what needs adjusting. It’s really important that they know about any conditions you have, how much they affect you, and what treatments you’re on. When you meet with the anaesthetic team for your preoperative assessment, bring details about your condition and any treatments you’re having or medicines you take. If your condition has gotten worse or is new, let them know so they can help you get the right care.

Some conditions that need to be carefully managed before surgery include heart problems, lung issues, diabetes, asthma, and epilepsy. Here's what you need to know for some common conditions:

If you have asthma

Make sure your asthma is well-controlled before surgery. Tell the anaesthesia team about your asthma treatments, your triggers, and how often you use your inhaler. They may adjust your plan to make sure your asthma stays under control during the surgery.

If you have diabetes

It’s really important that your diabetes is under control before surgery. If it’s been hard to manage recently, talk to your diabetes team before the surgery so they can create a special plan for you. You might need to adjust your insulin, medication, or exercise routine. Make sure the preassessment team knows about your treatment, blood sugar levels, and any problems you’ve had with diabetes. They will work with your diabetes team to help keep everything on track.

If you have epilepsy

Keep taking your medication for epilepsy, even if you’ve been told not to eat or drink. If the “nil by mouth” period could affect your epilepsy, make sure the preassessment team knows. They will want to know about your medication, your epilepsy management plan, how often you have seizures, and if there are any triggers. This will help them plan for your surgery to keep you safe.

If you have anaemia

If you have anaemia, let the anaesthesia team know, as it can affect your surgery. Make sure your treatment is working and that they know about any recent tests or medications you're using.

Whatever medical condition you have, the key is to talk openly with your doctors and the preoperative assessment team, so they can make sure you get the best care before and after your surgery.

Drink the right amount to stay hydrated

• Aim to drink 6-8 glasses of water or non-sugary drinks a day. You might need more if it’s hot, if you're not feeling well, or if you’ve been exercising.
• Some foods have water in them too! For example, soup, salad, and fresh fruit all contain a lot of water.
• It’s important not to drink too much liquid, including water. Don’t force yourself to drink more than your body needs.
• Cups of tea count towards your daily water intake, but keep the sugar content low.
• A simple way to tell if you’re hydrated is to look at the colour of your urine. It should be clear. If it’s dark yellow, you might need to drink more water.

Drink the Right Things

• The best drinks for staying hydrated are water and milk. If plain water isn’t your favourite, try adding fruit slices or mint to make it more interesting.
• Tap water in the UK is perfectly safe to drink – no need to buy bottled water.
• Avoid sugary or fizzy drinks. These can make you more thirsty, and sugary drinks can harm your teeth and add extra calories.
• Zero-sugar drinks should also be avoided because the artificial sweeteners can harm your teeth and cause other health issues.
• Limit fruit juice to 150ml a day, as it’s often high in sugar.
• Fruit smoothies are okay in moderation, but look for 100% fruit smoothies to avoid extra sugar.
• If you drink squash or cordials, make sure you dilute them well and go for no-added sugar options.
• Coffee, tea, and caffeinated fizzy drinks should be kept to a minimum. Caffeine can make you need to go to the toilet more often, which isn’t great for hydration.
• Alcohol is illegal before 18 and should be avoided completely before surgery since it can dehydrate your body.

What About Energy Drinks?

Energy drinks may look cool, but they’re not good for you, especially before surgery. They’re packed with sugar and caffeine, which can cause a range of problems, including:

• Increased heart rate and blood pressure
• Feeling anxious or restless
• Trouble sleeping
• Upset stomach or diarrhoea
• Increased risk of diabetes
• And even serious health problems like heart attacks or seizures in extreme cases!

It’s best to avoid energy drinks altogether. Instead, try healthier alternatives like:

• Natural coconut water
• Infused tap water with fresh fruit

Diluted juice or natural fruit smoothies (in moderation)

Choose 'real' food for a healthier you

Try to focus on eating whole, natural foods like fruits, vegetables, whole grains, lean proteins (such as chicken and fish), and healthy fats like olive oil or vegetable oils. These foods are packed with the vitamins and minerals your body needs to stay strong and healthy.

It’s also a good idea to avoid ultra-processed foods (UPF). These are foods that have been heavily changed from their original form, usually with lots of chemicals, additives, and preservatives that you wouldn’t typically find in your kitchen. They also have a lot of sugar, salt, and unhealthy fats, which aren’t good for your health. Examples of UPF are chicken nuggets, frozen pizzas and ice cream. 

Eating too many ultra-processed foods is linked to serious health problems like obesity, heart disease, and diabetes. By cutting back on these, you can help keep a healthy weight and feel better overall.

You can even involve your family and challenge each other to cook a new healthy meal every week!

Where to go for help with losing weight

If you're thinking about losing weight or getting healthier, there are some great services that can support you. Here are two options to check out:

NHS weight loss support
The NHS has lots of helpful information to guide you on how to eat well and stay active. They offer free advice on things like healthy eating, getting enough exercise, and staying at a healthy weight. You can find easy-to-follow tips on their website to help you make small changes that could lead to big improvements in your health.

Change4Life
Change4Life is a programme created by the NHS, and it's perfect if you want some fun, easy-to-understand tips on eating better and being more active. They focus on making healthy changes that can fit into your daily routine, like trying new snacks, getting outside more, and staying active. It's a great resource for you and your family to learn together.

Better Health – Healthier Families
This website has a healthy recipes section which offers step-by-step recipes for tasty, fun affordable family meals.

If you’re planning to have surgery, try to stop smoking and vaping at least four weeks before your operation. This will help clear it out of your system. Even cutting down in the days before surgery can make a big difference to your recovery.

Be sure to let the anaesthetist and nurses know if you haven’t managed to quit smoking or vaping, or if you’ve been smoking/vaping recently.

If your parents or carers smoke, they should try to quit or cut back too. Even if they smoke outside, 80% of tobacco smoke is invisible and harmful. It can linger in the room for up to 3 hours and stick to hair, clothes, and furniture.

There’s plenty of support available to help you quit smoking or vaping. You can talk to your GP, a trusted friend, or family member. You can also contact your local NHS stop smoking service for advice and support. Visit the NHS website or call the NHS Smokefree Helpline at 0300 123 1044.

If you're over 12, you may be able to use nicotine replacement therapy like patches or gum to help you quit.

For more information and support on quitting smoking and vaping, visit the Childline website.

For more information about the risks of vaping and for additonal help, you can visit the FRANK website or Childline.

There are lots of things you can do to develop better sleep habits.

• Set a daily routine – try to get ready for bed at the same time each day and start winding down. This helps signal to your body that it's time to relax.
• Turn off tech an hour before bed. The blue light from phones and computers can mess with your sleep hormones and make it harder to fall asleep. It’s even better if you can leave your devices outside the bedroom.
• Make your bedroom cozy – keep the lights low, or turn them off completely when you're ready to sleep. Make sure your room is tidy, comfy, and not too hot.
• Don’t eat right before bed, especially sugary foods. If you’re hungry, choose healthy snacks like whole nuts, peanut butter on wholemeal toast, Greek yogurt, hummus, or cheese with crackers. (And no, cheese doesn’t give you nightmares!)
• Avoid caffeine – drinks like energy drinks and fizzy sodas have caffeine, so go for water, herbal teas, or milk instead. Chocolate also has caffeine, so it’s best to skip it before bed.
• Try relaxing activities if you have trouble sleeping, like mindfulness exercises, breathing techniques, or reading a book.
• Stay active during the day – exercising helps you feel more tired at night, so you'll have an easier time falling asleep.

For more tips and support, check out The Teen Sleep Hub.

If you know you’re going to have surgery, it’s really important to stop using drugs well before your operation – at least two days ahead of time, or longer if needed, so your body has time to clear them out.

Be honest with the anaesthetist and nurses about any drugs you take regularly, and let them know if you’ve had trouble stopping before your surgery. They’re there to help you.

If drugs are becoming a problem, there’s support available. You can talk to your GP, or trusted friends and family. You can also find help and more information on the YoungMinds website. 

Brush your teeth regularly

• Use a fluoride toothpaste — just a pea-sized amount is enough.
• Make sure your toothbrush is clean, dry, with a small head and medium bristles.
• Change your toothbrush when the bristles look worn or discoloured.
• Brush all parts of your teeth: front, back, sides, top, and bottom. Aim for 2 minutes—set a timer to help!
• Be gentle! If you see blood when you spit out the toothpaste, you’re brushing too hard.
• Don’t rinse your mouth after brushing. Let the fluoride stay on your teeth to help protect them.
• Brush twice a day: once in the morning and once before bed. Bacteria build up while you sleep, so it’s especially important at night!

Visit the dentist regularly

• See your dentist every 6 months. If you’re over 10, you should also visit the hygienist.
• It’s a good idea to see the dentist before any big surgery, like heart surgery or surgery on your abdomen, spine, or big bones.

Eat and drink the right things to keep your teeth healthy

• Limit sugary foods and drinks — bacteria love sugar and turn it into acid that harms your teeth.
• Foods rich in calcium, like milk, yogurt, cheese, fish, and dark leafy veggies, strengthen your teeth.
• Vitamin C-rich foods, like strawberries, peppers, and broccoli, help your gums stay healthy.

Foods high in fibre (like nuts, seeds, fruit, veggies, and whole grains) help produce saliva that washes away food and bacteria from your teeth.