Healthy ways to strengthen your immune system after a sleeve

Given the situation we are facing at the moment with COVID-19, it’s important we’re all doing our bit to stay healthy and look after each other. But does this mean something different now you have a sleeve? Not really. A healthy lifestyle supports a healthy immune system so follow these tips to help keep yours in great shape.

Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Your local health department (such as the NSW Health Department) should also be your go-to place for information on COVID-19, including information on symptoms and strategies to avoid contracting it.

Focus on eating good quality food

Now more than ever it is really important to focus on eating a wide variety of quality foods. This means putting as many different colours as you can on your plate, particularly fruit and vegies as these contain lots of vitamins, minerals and antioxidants which help to support the immune system.

If you’re struggling to find fresh, go for frozen. Or if you’re struggling to find frozen due to the panic buying, buy fresh, cook it up and freeze yourself! This collection of recipes I put together are all healthy options that freeze well.

Take your supplements

After a sleeve it’s important you take your supplements daily whether or not your blood tests are within the normal ranges. It’s difficult to eat the necessary levels of vitamins and minerals after a sleeve because of the portion restriction which is why us bariatric dietitians bang on about it so much! Each day you should be taking your multivitamins, calcium and vitamin D as well as fibre. To assist the immune system further, supplementation with vitamin C and zinc can assist you, but there is no need to go overboard. See this post for more information on supplementation after a sleeve.

Stay hydrated

A body that is dehydrated is not functioning at it’s best, so make sure to drink consistently throughout the day. Aim to drink 1.5-2L total fluid over the day. Water is ideal, but adding some flavour such as mint, lime, diet cordial or herbal tea is a simple way to make drinking easier. See this post for more ideas if you’re stuck.

Maintain your exercise routine

Exercise is another essential daily habit for a healthy immune system. A lot of us are at home more than usual which might have thrown out the regular routine. However, even if you’re at home, there are plenty of options for exercise. If you have an exercise bike or treadmill, lucky you! If not, try exercises like walking up and down the stairs, getting out in your garden or jogging on the spot for a few minutes multiple times a day. There are also many many resources out there to help with at-home body-weight exercise sessions so you’ll find something to suit your fitness level. Try the SWEAT or Nike Training Apps or the PopSugar Fitness YouTube channel for higher intensity workouts or one of the many Yoga apps or pilates apps for something a little lighter.

Prioritise Sleep

Skimping on sleep compromises your body’s ability to protect itself. In fact, the Sleep Foundation explains that during sleep, your body produces cytokines which are a type of protein central to your immune response. Make sure you prioritise sleep and practice good sleep hygiene aiming for 6-8 hours a night. If that’s not working for you, take a nap! The Sleep Foundation also explains that taking short naps (30 minutes or less) help decrease stress and support the immune system.

Look after your mental health

The anxiety around COVID-19 is real. The threat of the virus is being compounded by social distancing, the time we have to be spending apart from loved ones or even work colleagues, and the constant media coverage. Looking after your mental health is as important as your physical health for your immune system. Every day, try to touch base with people you love, spend a little time doing breathing exercises or meditating (the Headspace or Smiling Mind apps are great for this) and spend a little time doing something you love or have wanted to try for a long time. Give yourself a break from the news too. Treating this time as a blessing to communicate with old friends or start and finish projects you’ve been too busy to do can help reframe your mindset and get you through!

Last but not least – practise good hand hygiene!

The best way to minimise transmission of a virus is to practise good hand hygiene. Cover your sneezes, use a tissue, wash your hands with soap for 20 seconds and use antibacterial wipes and hand sanitiser regularly.

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