HEALTHY HABITS AFTER BARIATRIC SURGERY
After bariatric surgery, adopting a lifestyle centered around nutritious eating, regular exercise, hydration, and emotional well-being is crucial. These habits not only support weight loss but also aid in maintaining long-term health and well-being. If you’re planning to have weight loss surgery, we’re covering some post-bariatric surgery must-haves — in terms of your lifestyle.
What You Need to Know
- Bariatric surgery changes your anatomy and the ability of your body to absorb certain nutrients as well.
- Good nutrition is essential, with healthy food choices, portion control, mindful eating, and the necessary micronutrient supplementation top of mind.
- Other healthy habits are important for your long-term success and wellness, including regular exercise, hydration, and mental health practices.
Healthy Habits in Bariatric Surgery Success
We don’t have to tell you that bariatric surgery is a big decision, and its long-term success requires a deep commitment to healthier habits.
After surgery, your digestive system may undergo significant alterations, impacting how your body processes food. Procedures like gastric bypass or sleeve gastrectomy reduce the size of your stomach or alter the anatomy of your digestive tract, which limits how much food you can eat as well as how well it’s absorbed. All of this to say, your eating habits will be altered to optimize your nutrition.
Healthy habits like mindful eating, regular exercise, and hydration are key for supporting weight loss and maintenance. Creating consistent habits helps ensure your long-term success in terms of weight loss but also your overall well-being and disease risk.
1. Nutrition
After weight loss surgery, it’s important to continue working closely with your registered dietitian to optimize your nutrition. You’ll likely be advised to follow a diet pattern that prioritizes lean protein, vegetables, fruits, and whole grains while limiting ultra-processed foods that are high in sodium, added sugar, and saturated fats.
Your stomach will be smaller, which means your post-bariatric surgery meals will be smaller. Learning how to focus on nutrient-dense foods will help you get the most nutritional bang for your buck, so to speak. A great option for smaller post-bariatric surgery meals are high-protein, low-sugar meal replacement shakes, such as GNC Total Lean® Lean Shake™ 25.
Be aware that it’s not uncommon to experience the following two food-related side effects after bariatric surgery. Your dietitian will be able to help you navigate what to do if you experience either of these situations.
Dumping Syndrome
This occurs 10-30 minutes after eating. Symptoms are usually an increased heart rate, flushed facial skin, low blood pressure, nausea, and diarrhea. Management includes removal of any triggering high-fat, high-sugar foods, drinking water before or after eating, chewing carefully, and slowing your overall eating. (1)
Reactive Hypoglycemia
Also called “late dumping syndrome”, this is a drop in blood sugar 1-3 hours after eating carbohydrate-rich foods. It can trigger symptoms like sweatiness, heart palpitations, trembling, and confusion. Management includes reducing the glycemic index of meals and possibly medication. (1)
2. Post-Bariatric Surgery Vitamins
Due to the anatomical and absorption-related changes after weight loss surgery, it remains important that you stick to your prescribed supplement routine. Your dietitian will help ensure you’re getting everything you need to prevent micronutrient gaps.
Many individuals pursuing bariatric surgery are found to have at least one vitamin or mineral deficiency prior to their procedure, through their pre-operative screening. If you fall into this category, it’s equally important to address any low nutrient levels before surgery as it is following surgery.
The most common deficiencies seen after bariatric surgery include vitamin D, B12, vitamin K, calcium, iron, zinc, and selenium. Some patients may also have low thiamin and folate. (1)
Frequently prescribed post-bariatric surgery vitamins and minerals include multivitamins (like GNC Mega Men Multi Powder or GNC Women’s Multi Powder, which also contain protein and fiber), calcium, vitamin D, vitamin B12, and iron, but this depends on the person. Vitamin A deficiency may occur in up to 70% of bariatric patients (especially those who had Roux-en-Y or Biliopancreatic Diversion with Duodenal Switch) within four years. (2) (3)
While it depends on the type of surgery you had, it’s usually necessary to remain on certain supplements for life with continued nutrition screenings. (1)
3. Hydration
Hydration remains essential after bariatric surgery. Staying hydrated may feel a little different, due to your reduced stomach capacity and potential changes in nutrient absorption.
This means taking small sips consistently throughout the day, rather than chugging your water bottle in one sitting, will be more comfortable. It’s also recommended to drink water between meals rather than with meals, as fluids take up space in your stomach that could displace nutritious foods.
Staying hydrated with plain water (avoiding sugary and carbonated beverages is advised after bariatric surgery) also helps prevent constipation.
4. Regular Exercise
Moving your body regularly will be an integral part of your post-bariatric surgery must-haves list. Not only does exercise support physical fitness and weight loss, but it’s also great for mental well-being, mood, and energy.
Tailor your activities to your personal preferences and capabilities. To prevent exercise from becoming a mundane chore, mix it up and find a variety of things you enjoy (or are interested in trying). For instance, lower-impact options include swimming, walking, and cycling.
As you gradually progress in strength and endurance, you could add more vigorous options like high-intensity interval training, jogging, or group fitness classes. Strength training is also important for health and weight management, which can be done using dumbbells, weight machines, resistance bands, or body weight.
After weight loss surgery, the goal is to prioritize endurance activity for at least 30 minutes, 5 days per week, and include strength training 2-3 times per week. (1)
5. Emotional Well-being
Your body just went through a major change and it’s crucial to honor that. As you navigate through significant lifestyle adjustments, it’s important to address anything coming up for you emotionally. It can be surprising how mental health can be affected by a weight loss journey.
For example, addressing emotional eating habits and seeking support from professionals and groups can help you foster a positive mindset and cope with challenges. Additionally, practicing stress management techniques, like mindfulness, meditation, or counseling, can help you manage emotional triggers and maintain a healthy relationship with food.
What we do every day to care for our health may seem small, but these habits add up in the long run. Healthy eating, exercise, emotional wellness, adhering to your post-bariatric surgery vitamins routine, and hydration are foundational pieces to your weight management and overall well-being.
References
- Quilliot D, Coupaye M, Ciangura C, et al. Recommendations for nutritional care after bariatric surgery: Recommendations for best practice and SOFFCO-MM/AFERO/SFNCM/expert consensus. J Visc Surg. 2021;158(1):51-61. doi:10.1016/j.jviscsurg.2020.10.013
- Parrott J, Frank L, Rabena R, Craggs-Dino L, Isom KA, Greiman L. American Society for Metabolic and Bariatric Surgery Integrated Health Nutritional Guidelines for the Surgical Weight Loss Patient 2016 Update: Micronutrients. Surg Obes Relat Dis. 2017;13(5):727-741. doi:10.1016/j.soard.2016.12.018
- Gasmi A, Bjørklund G, Mujawdiya PK, et al. Dietary supplements and bariatric surgery. Crit Rev Food Sci Nutr. 2023;63(25):7477-7488. doi:10.1080/10408398.2022.2046542
