KRAM is an acronym for Diet, Smoking, Alcohol and Exercise, which are four lifestyle factors that have a major impact on our risk of getting sick and our ability to recover quickly and well from surgery and illness.
Research shows that diet, smoking, alcohol and exercise are the lifestyle factors that have the greatest influence on the development of life-threatening disease and our ability to live the life we want with a good and pain-free level of function. These factors also influence how our bodies deal with common infections and how we cope with illness and surgery.
In addition to the four factors mentioned above, it is widely recognized in health research that mental health is important for our health, wellbeing and longevity. With the addition of three S's to KRAM, the lifestyle recommendations have added sleep, stress and sexuality as important factors to our overall health and well-being, recommending that we prioritize our sleep and prevent stressful conditions, and recognizing the individual's sexuality as an important factor for quality of life. At Capio, we support KRAM(S) and see human health and well-being as interconnected - as a physical and mental hug we should give ourselves and each other.
The KRAM factors are especially important to follow when you have undergone surgery or a disease process. These factors affect how quickly and how well you heal after surgery. For example, quitting smoking before surgery is preventive, as it will speed up and improve the healing and recovery process. It will also be an advantage if you are in good physical shape when you undergo surgery. This applies both before and after surgery, where it is recommended that you stay as active as your condition allows. However, always follow your doctor's instructions.
A varied, vitamin-rich and low-fat diet is important to prevent a wide range of diseases such as diabetes, cardiovascular disease and several cancers. The official dietary guidelines are:
Make sure to eat a varied and nutritious diet leading up to and after your surgery, when your body needs extra energy to heal. We recommend that you consume plenty of protein and if your appetite is low, you can supplement with protein drinks for optimal healing and muscle building.
A good diet is also important to give your immune system the best possible conditions after surgery.
Smoking is one of the lifestyle factors that causes the highest mortality rate in Denmark, as it increases the risk of becoming seriously ill with cancer, lung disease and cardiovascular disease. In addition, smoking has a negative impact on how quickly you recover from minor illnesses, and it can reduce your fertility and your ability to maintain a good level of activity and function.
It's harder to heal after surgery if you're a smoker. The carbon monoxide in the smoke makes it difficult for oxygen to reach the blood vessels, so wound healing doesn't get the supply it ideally needs. Poor wound healing can lead to infection, and in many cases, scar healing becomes less attractive. It's never too late to quit smoking and there are many smoking cessation programs available. Read more about smoking cessation further down the page.
Alcohol has a major influence on the development of many diseases, including several types of cancer, cardiovascular disease, liver disease and high blood pressure. In addition, alcohol has many psychosocial consequences for the individual, which in itself can be a motivation to stay within the Danish Health Authority's guidelines, which reads:
If you consume more than four drinks a day, there is an increased risk of complications during surgery. Among other things, alcohol affects the blood's ability to clot, which leads to a longer healing period, which in turn increases the risk of infection, and it can cause more visible and wider scars.
The Danish Health Authority's recommendations for physical activity for adults are
Small changes in your activity level also make a big difference to your overall health. That's why it's worth taking the stairs instead of the elevator, riding your bike and parking your car a little further away than usual.
It's an advantage to be in good physical shape before surgery. In many cases, this will mean that you will heal faster and have a milder healing process. Similarly, it is crucial to follow the rehabilitation plan that is laid out for you after surgery.
Quitting smoking
There are so many benefits to quitting smoking: you'll breathe more freely and improve your fitness, while significantly reducing your risk of serious illness and early death. In addition, there is a huge financial benefit to quitting smoking.
Quitting smoking can seem overwhelming and many smokers have tried to quit without success. Research shows that you have the best chance of quitting smoking if you get support and advice along the way. Your GP can help you navigate the free smoking cessation services, a selection of which you can find here:
You can get free advice over the phone at the smoking cessation hotline 80 31 31 31 31. The phone is open daily between 10-20, Friday between 10-16.
Help with your alcohol consumption
You can get free alcohol counseling in the municipality where you live. Your doctor can help you navigate the free services.
On the alcohol line, you can find advice and guidance for yourself or someone you know who needs help managing their alcohol consumption.
"Aplan" is an app designed to be a testing, counseling and treatment tool all in one. You can download the app in AppStore or GooglePlay
Free training offers
In many parts of the country you can find free exercise programs. Your GP can help you get started if you want to make changes to your lifestyle. On many association websites, you can find links to free home exercise videos where you can participate at different levels. See examples below:
Exercise with the Arthritis Society
Exercise with the Danish Heart Foundation
Exercise with the Danish Cancer Society
If you're looking for someone to exercise with, then the Danish Heart Foundation's walking communities might be for you. They are available all over the country and are free to join. It is not a prerequisite to participate if you are a heart patient - everyone is welcome. You can read more about the WALK WITH offer here.
We offer Health Examinations, where you can get a thorough insight into your overall health and recommendations on how to improve your health, increase your quality of life and prevent diseases.
If you are struggling with obesity and have tried dietary changes and exercise, you may want to talk to one of our bariatric surgeons and dietitians who have extensive experience in treating obesity. You can read more about obesity treatment here.
Dietary guidelines
If you want help to change your dietary habits, you can often get help from your general practitioner. If you are covered by health insurance, most policies cover help and dietary recommendations from a dietitian, and you can check with your insurance company to see if you are covered. There are many benefits to following the official dietary guidelines. A varied diet can prevent a number of diseases while having a positive impact on your digestion and blood sugar levels. In addition, a varied diet is an important factor in avoiding obesity, which leads to many secondary diseases.
At Capio, we offer obesity treatment by experienced surgeons and dieticians. Read more about obesity treatment here.
We also offer Health Check-ups, where you can get a thorough insight into your overall health and recommendations on how to improve your health, increase your quality of life and prevent diseases.
Aalborg: 9839 2244 / aalborg@secure.capio.dk
Aarhus: 8612 1186 / aarhus@secure.capio.dk
Aarhus MR: 8612 1200 / mr.aarhus@secure.capio.dk
Hellerup: 3977 7070 / hellerup@secure.capio.dk
Odense: 6548 7070 / odense@secure.capio.dk
Viborg: 8725 0899 / viborg@secure.capio.dk
Viborg MR: 8725 0890 / mr.viborg@secure.capio.dk
Press inquiries: presse@capio.dk
