The gut, technically known as the gastrointestinal tract or digestive system, is the pathway from your mouth to your rear. Gut health focuses on the function and balance of everything that goes on in there. Human gut microbiome, which is within the gut, is a collection of microbiota that is unique to each person, as it is a complex ecosystem of bacteria, viruses, fungi, and more.
Your gut microbiome plays an integral role in overall health, and may also influence your mental state. A healthy gut, for example, may enhance immune function and modulate anxiety and depression. In order for the gut to do all these things, though, it requires a healthy balance of bacteria. One of the best ways to do that is to show your gut some love in the morning. Simply engage in simple, healthy habits that set the tone for the day. The “healthy habit” trend tends to continue throughout the day, which can improve overall gut health. In fact, studies show that some of the most impactful practices are the simplest. The following things are easy enough to start tomorrow!
Start Your Day With H2O
Before you jolt your system with caffeine, treat yourself to a tall glass of water. Gut health doctors agree that drinking a glass or two of water every morning can get a jump start on the amount of water you should consume throughout the day. People typically don’t drink enough water, and those people are more prone to bloating, indigestion, overeating, and constipation. Want to enhance the benefits of a morning cup of H2O? Drink warm water with some fresh lemon in it to help flush out toxins!
Aim To Eat At The Same Time Every Morning
As a general rule for optimal digestive health, eating at the same time every day can help regulate digestion. This isn’t how to achieve optimal gut health, but it’s a step in the right direction. The food you put in your body is highly integral to optimizing the gut. When you eat a wholesome breakfast that contains fiber, protein, and complex carbs, you are less likely to snack before lunch. If you eat at the same time each morning, you may also help to maintain regular bowel movements, which can be especially beneficial if you suffer from irritable bowel syndrome (IBS). A set eating schedule in the morning can also help the body regulate the release of hormones.
Eat A Fiber-Rich Breakfast
Speaking of eating breakfast at the same time every day, the food you choose to put on your plate is highly important. Eating high-fiber meals can improve your microbiome in as little as two weeks, according to a 2021 study. Plus, fiber works to make stools bunker and easier to pass. Ideally, your breakfast should include whole grains, protein, and a combination of fruits or vegetables. Oatmeal with almond butter and berries, or a vegetable omelet without cheese. Classic breakfast meats like bacon or sausage can inflame the gastrointestinal (GI) tract and increase the risk of colon cancer and other GI cancers.
Go When You Have To Go
Some people wake up and eliminate within an hour, almost as if their bowels are on a natural timer. You may be that person, but you may also have an irregular or off day that prevents you from having a bowel movement at your normal time. Don’t just head to the toilet and sit there in hopes that something will magically happen, though. If you sit on the toilet too long, especially if you look at your phone, you can develop hemorrhoids. Straining before you’re ready to go is not healthy! Head to the bathroom when you have the urge to go, even if that means skipping your usual time. If it takes more than five minutes to excrete, you’re sitting for too long.
Take A Walk
Taking a daily stroll can do your body a world of good. Walking for 30 minutes a day can help boost heart health, enhance immune function, and improve your mood. Regular exercise can also help you avoid constipation and bloating. Engaging in regular movement keeps the digestive tract moving, which prevents things from backing up.
