More and more research has highlighted the importance of gut health on overall health. It is no small thing that it is rumored that our stomach is our second brain. Poor gut health can negatively impact your sleep, digestion and energy levels.
Our lifestyle habits and eating patterns can help us take care of our gut, which can lead to better heart health, brain health, digestive health and more. There are simple things you can do to support gut health, especially first thing in the morning. Lisa Ganjhu and Lance Uradomo, gastroenterologists, share their advice for our colleagues at Eating Well.
1. Eat a breakfast rich in fiber and protein
We often hear that breakfast is the most important meal of the day, and gastroenterologists agree! “ I like to think that our body is like a car. You have to start the day with a full tank », explains Lisa Ganjhu. Breakfast stimulates the work of the intestines first thing in the morning and promotes healthy energy levels for the rest of the day. The expert recommends a breakfast high in protein and fiber, like Greek yogurt or eggs and cheese.
Fiber contains prebiotics that feed your good gut bacteria, promoting a healthy gut microbiome. A high-fiber diet can also reduce the risk of digestive diseases like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
2. Drink a glass of water
Having a glass of water as soon as you wake up helps rehydrate the body after a long night’s sleep. “ The most abundant molecule in the cells lining your digestive tract is water, which makes up 70% or more of the total cell mass. », Explains Doctor Lance Uradomo.
Hydration is important for gut health because water helps break down food, improving digestion and making nutrients easier to absorb. It also promotes a healthy intestinal microbiota and a strengthened immune system.
Try leaving a bottle of water on your nightstand before bed. When you wake up, it will be there to remind you to drink.
3. Get moving!
Movement positively impacts gut health in several ways. “ Even if it’s just a 10-minute walk or a home workout, any form of movement can help with digestion,” explains Lance Uradomo. ” Exercise increases blood flow to the muscles of the digestive system and helps move food through the digestive tract.”
Start your day with some gentle stretches or a walk. You will have an added advantage if you can walk outside in the morning sun. Morning sun exposure promotes healthy circadian rhythms, improving sleep quality and duration, which has a positive effect on gut health. Circadian rhythms help regulate digestive functions, including motility, digestion and absorption.
4. Take time for mindfulness
We live in a world where we are constantly stimulated, from the moment we wake up to the moment we go to bed. This constant stimulation can overwhelm the nervous system, causing stress in the body. Stress, whether acute or chronic, has a direct impact on gut health. And while some stress is unavoidable, finding healthy ways to manage it can help promote gut health.
Take a moment of mindfulness in the morning before checking your emails or social media. Practice mindfulness while sipping your coffee, during gentle stretches, or while brushing your teeth.
Source: www.topsante.com
