After orthopaedic surgery, prioritise protein (1.2–1.5 g/kg body weight), vitamin D, calcium, vitamin C, zinc and adequate hydration. Avoid alcohol, excess sugar and smoking — all delay bone and soft-tissue healing.
Protein is non-negotiable
Tissue healing requires roughly 1.2–1.5 g/kg/day of protein. Eggs, paneer, dal, chicken, fish and Greek yogurt should appear at every meal.
Bone-supporting nutrients
Calcium (1000–1200 mg/day): milk, yogurt, ragi, sesame seeds.
Vitamin D (1000–2000 IU/day): sun exposure plus supplementation.
Vitamin K2: helps direct calcium into bone.
Hydration and what to avoid
2.5–3 litres of water per day prevents constipation (a common post-op complaint).
Avoid alcohol and smoking for at least 6 weeks — both impair healing significantly.