We learn more about exactly how much the gut microbiome influences general health as additional studies on the significance of gut health surface. Poor gut health may negatively effect your sleep, digestion and energy levels. Good news, though, is that Better gut health can be supported by our dietary patterns and lifestyle choices, therefore enhancing heart, brain, digestive, and more general health. Particularly first thing in the morning, there are simple steps you may do to support a healthy gut.
Five Things to Do Upon Rising for a Good Gut
1. Eat a Breakfast Rich in Fiber and Protein
Breakfast is the most important meal of the day, time and time again we hear, and gastroenterologists concur! “Our body seems to me to be like an automobile. Lisa Ganjhu, D.O., a Gastronologist at NYU Langone Health, advises starting the day with a full tank of gas.
Breakfast helps maintain good energy levels for the rest of the day and first thing in the morning gets your gut operating. Like a Greek yogurt parfait or these Whole-Grain Breakfast Burritos with Eggs, Cheese & Spinach, Ganjhu promotes a breakfast heavy in protein and fiber.
Prebiotics in fiber feed your good gut flora, therefore enhancing the gut microbiome. Additionally lowering the risk of digestive disorders including inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS) is a high-fiber diet.
Studies indicate that consuming protein could improve the composition of gut flora and gastrointestinal performance. Not all dietary protein is broken down, according to researchers; some colonic bacteria use the amino acids from the residual protein as fuel, producing metabolites as a byproduct. In immunity and metabolism, these metabolites might be rather important.
Along with improved blood sugar balance and long-lasting energy that will carry you over until your next meal, a breakfast loaded with fiber and protein has other health advantages.
Not time to create morning breakfast? Prepare the night before by looking over these 13 High-Protein, High-Fiber Breakfasts.
2. Drink a Glass of Water
First thing after waking up, sip a glass of water to assist the body rehydrate following a protracted sleep session. “Water is the most plentiful molecule in the cells lining your digestive tract; it makes up 70% or more of total cell mass,” says interventional gastroenterologist Lance Uradomo, M.D., M.P.H.
Gut health depends on hydration since water aids in food breakdown, so enhancing digestion and facilitating absorption of nutrients. It also supports a robust immune system and good gut flora.
Try leaving water in a glass on your bedside before bed. It’s there to remind you to drink when you wake up.
Should you be waking up drinking a glass of water? Here’s what medical professionals advise:
3. Get moving.
Movement in many respects improves intestinal health. “Any kind of movement can help with digestion, even if it is just a 10-minute walk or an at-home workout,” Uradomo notes. “Exercise helps move food through the digestive tract and raises blood flow to the muscles in the digestive system,” he says.
If you can stroll outside in the sunlight, bonus points; start your morning with some mild stretches or a walk. Good circadian rhythms supported by morning sun exposure help to improve sleep quality and length, therefore influencing gut health. Among digestive processes including motility, digestion, and absorption, circadian rhythms assist to control them.
4. Add Spice to Your Morning Coffee
Add spices to your coffee to enhance gut health—another morning ritual supported by gastroenterologists. Your cupboard contains a lot of spices that can help lower stomach inflammation.
“Cinnamon, so basic,” notes author and gastroenterologist Will Bulsiewicz, M.D. “It’s sweet; you can pair it with other spices and it fits everything.” Add it to brewed coffee or to your coffee grinds before you start brewing.
Bulsiewicz also advises playing about with ginger and turmeric. “These spices taken together are quite remarkable,” he remarked. “I generally will also add a little bit of soymilk to it.” Antioxidants abound in turmeric and ginger that help with digestion, lower inflammation, and support heart health.
5. pause to be mindful.
From the time we get up until the moment we go to sleep, we live in a world that continuously stimulates us. The neural system can be overwhelmed by this continual stimulation, which results in stress for the body. Stress—acute and chronic—directly affects intestinal integrity. And even if some stress is unaviable, learning good strategies to control it will encourage a better gut.
Before reading emails or social media in the morning, pause for mindfulness. If you find it impossible to commit ten minutes for morning mindfulness, then include mindfulness into your current daily ritual. While drinking gut-healthy spiced coffee, practice awareness; stretch gently; wash your teeth.
