It’s not secret that cherries offer numerous health benefits, given that they are nutrient-dense. Sour cherries, in particular, work to fight inflammation, may reduce muscle soreness, and boost immune function. Some research also suggests that tart cherries, or tart cherry juice, may help people improve their sleep. The key to a more restful night’s sleep could be in the refrigerator!

Why Tart Cherry Juice?

About one-third of Americans report that they do not get enough sleep every night. A lot of people suffer from insomnia, restlessness, and other health issues that impact sleep quality and quantity. Tart cherry juice enters the equation because, although it is not an insomnia cure, it may lead to better and longer sleep. Researchers attribute this to the melatonin and tryptophan in tart cherries. 

Melatonin is a sleep hormone that the body secretes at certain times of the day to signal the body that it is time for sleep. Tryptophan is an essential amino acid that helps the body produce melatonin. Tryptophan is not just something people talk about during the holidays when turkeys are cooking. There are nine milligrams (mg) of tryptophan in a 100 mg serving of tart cherries. Evidence suggests that drinking tart cherry juice also increases the available melatonin in the body and promotes better sleep quality. 

How Much Tart Cherry Juice Should You Drink?

One study indicated that participants who drank eight ounces of tart cherry juice twice a day for two weeks experienced improved sleep. When you choose tart cherry juice, make sure to pick the one without added sugar. Adding too much sugar to your diet can negatively affect blood sugar levels and may cause energy spikes before bed. If the sour flavor of tart cherry juice is too strong, you can buy tart cherry extract as a supplement. 

The National Institutes of Health (NIH) Office of Dietary Supplement reports that there are no safety concerns with drinking up to 16 ounces in a single day for two weeks. It also states that it is acceptable to take 480 milligrams (mg) of tart cherry extract capsules once per day for up to two weeks. If you take a melatonin supplement, pill, or gummy, talk to your doctor before adding tart cherry juice to the equation. 

When Should You Drink Tart Cherry Juice For Sleep?

Just like a consistent bedtime routine, consistency is key. Drink the tart cherry juice at the same time every day to help increase the body’s melatonin production. Consider adding tart cherry juice to your bedtime routine, but don’t drink it right before you go to sleep. That said, researchers found that tart cherry juice can improve sleep no matter what time you drink it. If you prefer a glass at breakfast or lunch, you can still experience the same benefits as drinking it before bed. Should you choose to drink it at night, drink it about an hour or so before bed to prevent having to wake up and use the restroom in the middle of the night. 

Additional Benefits Of Tart Cherry Juice

In addition to improving your sleep, tart cherry juice may also provide the following health benefits:

• Reduced pain: It’s possible that tart cherry juice may help reduce pain in instances other than athletic recovery. Studies show that people with arthritis who consumed tart cherry juice experienced reduced pain and stiffness. Those same people also experienced improved biological markers associated with arthritis after drinking tart cherry juice consistently. 
• Improved muscle recovery: There are antioxidants in tart cherry juice that have demonstrated an ability to reduce muscle damage in athletes. Drinking tart cherry juice or taking tart cherry capsules before exercise may help reduce muscle pain and improve athletic performance. 
• Improved memory and brain health: One study found that older adults with dementia who consumed six ounces of tart cherry juice for 12 weeks experienced improvements in both short- and long-term memory. This is because the antioxidants in tart cherry juice work to protect against degeneration and help keep the brain healthy.

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Last week, over half a million bottles of prazosin hydrochloride, a blood pressure medication, were recalled by drug manufacturer Teva. The reason for the recall was because testing revealed higher-than-acceptable levels of impurities known as N-nitrosamines. All of this information was released by the U.S. Food and Drug Administration (FDA) via an enforcement report.

The enforcement report detailed a Class 2 event, indicating that the affected medications, “…may cause temporary or medically reversible adverse health consequences or where the probability of serious adverse health consequences is remote.” The recall is for 1, 2, and 5 milligram (mg) doses of prazosin hydrochloride. This medication is an alpha-blocker that is FDA-approved to help treat high blood pressure. Some people also use prazosin hydrochloride to treat benign enlarged prostate, nightmares related to PTSD, and temporary discoloration in the extremities due to cold exposure. 

You can check the lot number on your prescription to see if it was included in the FDA’s list. The FDA and Teva did not indicate whether consumers should throw out prazosin included in this recall. For the Class 2 recalls, however, the FDA states that people can typically keep taking the recalled medications unless otherwise stated by the manufacturer. That is entirely your decision to make, as stopping medication in certain instances may be more harmful. Consult your doctor or pharmacist if you have questions regarding your medication. 

What Are N-Nitrosamines?

These chemicals commonly exist in water and foods, including cured and grilled meats, dairy, and vegetables. Most people are exposed to some amount of nitrosamines, but that depends on diet and other factors. 

The N-nitrosamine impurities can form during the manufacturing or storing processes of a drug. According to the FDA, the N-nitrosamine impurities may increase the risk of cancer if people are exposed to them above acceptable levels and over long periods of time. If you happened to take a medication with nitrosamine levels at or below accepted levels, every day for 70 years, you wouldn’t be expected to have a higher cancer risk. As that is an estimation, you may not want to take that chance. 

At Dherbs, we are not medical professionals, so we cannot legally advise how you should proceed with this current recall. If you do take this specific blood pressure medication, though, consult your doctor or pharmacist if you have not received any information from the manufacturer. We are always here to help you improve your health and we encourage you all to do your research regarding not only our products, but anything that you decide to put in your body.

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Although these a wellness shot is tiny, it packs a mighty punch. You are probably used to seeing ginger turmeric wellness shots, especially in health food stores, such as Whole Foods. Those are amazing anti-inflammatory and immune-supporting little shots, but they can be a little spicy, especially for the uninitiated. While ginger and turmeric receive a lot of attention regarding immune health, elderberry deserves equal, if not more, attention.

There are elderberry gummies, elderberry syrup, and even elderberry kombucha. Why can’t there be elderberry wellness shots? Thing of this recipe as a concentrated version of all of those recipes. You can use fresh or dried elderberries for this recipes, but you have to cook them first because they contain cyanogenic glycosides. Although they are not poisonous, they can be toxic and cause digestive discomfort, especially in people with sensitive digestive systems. The safest way to consume elderberries is to make sure that they are cooked first.

Although these shots have a vibrant purple hue because of the elderberry, the taste does not come from elderberries. In fact, elderberry doesn’t really have much of a flavor, which is why elderberry syrups and such are flavored by other ingredients, such as lemon, cinnamon, and ginger. Lemon provides vitamin C, which helps control inflammation and increase nutrient absorption. Finally, these shots contain echinacea, which, like elderberries, may help reduce the length and severity of viral illness, especially when it comes to bacterial infections. So although these wellness shots won’t cure an illness, they may help enhance immunity and improve recovery time.

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In the world of health and wellness, gut health, detoxing, weight loss, and immunity are typically the most discussed topics. You may also hear about hormone balance, inflammation reduction, and natural detoxification. What doesn’t receive a lot of attention is lymphatic health. Perhaps you have heard of lymphatic massage, but there is more to detoxing the lymphatic system than a simple massage. This article covers how you can support the often neglected lymphatic system. 

What Does The Lymphatic System Do?

On average, there is about three times more lymphatic fluid than blood in the body. The system constantly works to carry immune cells, nutrients, and waste products through hundreds of lymph nodes. The lymphatic system does not have a pump, so lymphatic fluid only moves if you move. Lymphatic fluid contains white blood cells that fight infection, in addition to proteins and waste products that have to be eliminated. 

As lymph passes through the nodes, it filters in order for the body to remove toxins, debris, and damaged cells. That is one of the primary ways that the body keeps inflammation under control. That means that your immune system works better and the body can recover more quickly when lymph is flowing. When the system slows down, you can experience brain fog, fatigue, swelling, and puffiness. That’s why supporting lymphatic flow is a great way to help the body stay as healthy as possible. 

Why Does Lymphatic Fluid Get Stuck?

Present day sedentary life is not kind to the lymphatic system. Lack of movement from long hours of sitting means that your muscles are not squeezing lymph vessels like they should. Even being a little dehydrated can make lymphatic fluid thicker and more difficult to move. Other common things that cause lymphatic fluid to get stuck include:

• Chronic stress, which alters breathing patterns and blood flow
• Daily exposure to environmental toxins
• Tight clothing that compresses vessels
• Poor sleep, which reduces drainage at night

These things slowly build up over time and can make it harder for lymphatic fluid to flow freely. Continue reading to learn about everyday habits that can keep lymph flowing.

Rebounding And Inversions

Rebounding is a low-impact exercise that involves jumping on a small trampoline, also called a rebounder. It is especially helpful for lymphatic flow because the up-and-down movement works like a pump for your entire system. A few minutes of light bouncing can make a big difference. If you do not have a rebounder, lie flat on the floor with your legs resting up against the wall. That encourages fluid from the lower legs to drain back towards your core. 

Contrast Therapy

Although the Ice Man, Wim Hof, has been promoting cold plunging for years, contrast therapy is now a part of the lexicon. It is the act of alternating between hot and cold as a way to stimulate circulation and lymphatic fluid. The heat dilates blood vessels and the cold constricts them. Going back and forth between the two creates a pumping effect for lymphatic flow. You can sit in a sauna and then take a plunge in a cold bath. You can even end your hot shower with a minute of cold for some benefits. 

Lymphatic Massage And Dry Brushing

Gentle massage can help support lymphatic flow, but lymphatic massage is not the same as deep tissue massage. In fact, lymphatic massage is very light and it almost feels like the skin is being stretched. Begin at the collarbone area to help activate the system before working on other body parts. Dry brushing is another option that you can do yourself. Use a natural bristle brush and move in light strokes toward the heart. That helps stimulate circulation, supports lymphatic flow, and leaves the skin feeling softer. 

Walking And Gentle Movement

Walking is the easiest way to encourage healthy lymphatic flow. The lymphatic system relies on muscle contractions and even a short walk involves a lot of muscle contractions. Break up long periods of sitting with a few minutes of movement. If you have a desk job, take a walk on your lunch break instead of watching a video on your phone. Other gentle activities that encourage lymphatic flow include yoga, Tai Chi, or stretching.

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Whether you are young or old, it’s easy to get into the Halloween spirit. It is fun and exciting to dress up and embrace all things scary, but this day is really all about the candy. A child loves the opportunity to walk door-to-door in costume and retrieve candy from those eager enough to pass it out. Adults will walk by a bowl of candy in the office, sneakily grabbing a couple every now and again. Parents may even take some select treats out of the Halloween night’s big haul!

A good bag full of treats is hard to resist. Although the various candies can taste amazing, they often come with a cost: dental problems. A new report found that 35% of Americans have experienced candy-related dental issues. Dentists encourage people to make smarter choices when it comes to which candy they choose to enjoy. Daily or frequent consumption of candy will result in negative consequences for the teeth. According to that new report, the following dental issues may be caused by candy.

Tooth Pain

If candy causes damage to your teeth, fillings, or crowns, you can experience general tooth pain. If you bite into some candy and crack your tooth, it can be extremely painful. A cracked tooth that cracks all the way to the root or nerve can be excruciating and typically requires immediate dental work. 

Chipped Or Cracked Tooth

Not all chips or cracks go all the way down to the tooth’s root. Some people easily chip their teeth on lollipops or other hard candies and don’t fix the chip for months! It is very difficult to chip a tooth and not notice! That said, you can chip part of a tooth while eating and not notice it because it may not hurt. If you don’t address the problem and don’t see a dentist soon after chipping or cracking a tooth, you run the risk of nerve exposure or infection. A cracked tooth loses the outer layer, the enamel, and a cavity can progress at a quicker rate. 

Jaw Discomfort

When you chew hard or sticky candies, you put unnecessary stress on the temporomandibular joints (TMJ). These are the two joints that connect the lower jaw to the skull. If you repeatedly chew hard or sticky candies, you may lead to TMJ pain. Plus, hyperextending for opening the jaw wide to eat larger candies can increase general jaw discomfort. 

Teeth Sensitivity

Bacteria in the mouth can metabolize into simple carbohydrates (sugar) and lower the overall pH in the mouth. An acidic environment can erode the enamel on your teeth, which makes them more sensitive to tooth decay. Even if the bacteria doesn’t metabolize into sugar, it can cause sensitivity to other areas without enamel. Your teeth “feel” via tiny tubules in the dentin layer of the mouth. These tubules have fluid in them, and that fluid can expand or contract in response to cold or hot liquids, sweets, or other food items. People with gum recession are typically more susceptible to tooth sensitivity. 

Gum Infection

Although the report didn’t mention gum infection as a dental issue caused by candy consumption, it is a possible outcome. Little pieces of candy can get trapped between the teeth in the gums or in gum pockets, where floss cannot reach and remove the candy. If candy remains wedged under the gums or between the teeth, you can experience cavities or a periodontal abscess, which is a localized gum infection. 

Damaged Fillings Or Crowns

If you eat sticky candy and you have a filling or crown, you run the risk of pulling out a piece of the filling or crown. If the candy does pull out the filling or crown, the sugar from candy can become trapped in the tooth, which can lead to tooth decay. Candy doesn’t directly harm filling or crown material in that way because decay develops differently. Candy typically infects the tooth at the margin of the filling or crown (where the tooth meets the crown or filling).

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There is a common misconception about breast cancer, and it is thinking that you aren’t at risk if you don’t have a family history of it. The simple fact is that only 12% of people diagnosed with breast cancer have a family history of the disease. There are other risk factors that you should be aware of, including a sedentary lifestyle and taking hormone replacement therapy (HRT).

Health experts estimate that one in eight women will be diagnosed with breast cancer in their lifetime. Given that October is Breast Cancer Awareness Month, it’s an important time for women to focus on prevention, education, and early detection. When you are knowledgeable about breast cancer, you can help reduce the risk of developing it and detect early issues. Continue reading to learn about five things every woman should know about breast cancer. 

Know Your Risk Factors

As is the case with many forms of cancer, risk factors vary from person to person. Family history, aging, and more are beyond your control, but understanding them can help you develop preventative measures. Statistically, women with close relatives (sister, mother, or daughter) who have had breast cancer have a higher risk. BRCA1 and BRCA2, which are genetic mutations, also significantly increase the chances of developing breast cancer. Early menstruation, late menopause, and not having children are other risk factors to consider. When you know your risk factors, you can work with your healthcare provider to create a personalized screening plan.

When To Start Screening

Ideally, you should have annual breast exams at the doctor’s office starting at the age of 18. Annual mammograms should begin between the ages of 35 and 40. Health experts also encourage women to examine their own breasts monthly at the end of their period when breasts are the most tender. You should know your breasts better than anyone, so you should alert your doctor if you notice any lumps, swelling, nipple discharge or inversion, or any other changes. 

Pay Attention To Breast Rashes

Inflammatory breast cancer is a very aggressive form of cancer that presents itself as a rash. Some of the symptoms include:

• Swelling
• Redness
• Pain and/or itchiness
• Severely enlarged pores on the breast(s)

Doctors tend to misdiagnose inflammatory breast cancer as dermatitis (a common skin infection) or mastitis (breast tissue inflammation) because it looks like a regular rash. If your rash does not respond to antibiotics within five days, your doctor may need to take a skin sample to test for cancer. 

Lifestyle Choices Make A Difference

Although not all cases of breast cancer are preventable, certain lifestyle changes can help reduce the risk. Statistically, people who consume a balanced diet full of fruits, vegetables, lean proteins, whole grains, legumes, nuts, and seeds have a lower risk of cancer than those who consume a lot of processed foods, saturated fat, and refined carbs. Additionally, regular physical activity, such as 30 minutes of moderately-intense exercise per day, can help reduce the risk of breast cancer. Finally, health experts urge women to maintain a healthy weight, especially after menopause, because excess body fat can increase estrogen levels and contribute to cancer risk. 

Symptoms To Watch Out For

Most women know to look for lumps, as that is the most common indicator of breast cancer. Changes in breast size, shape, or skin texture (dimpling) can be red flags. It’s also possible for some women to experience redness or swelling of the breast, which could indicate inflammatory breast cancer (as we mentioned earlier). Early detection of these symptoms can lead to quicker diagnosis and treatment. If you notice something, don’t hesitate to consult your doctor about it. 

At Dherbs, we believe that Breast Cancer Awareness Month is an opportunity to value the importance of early detection. That said, we don’t think that women should just focus on their health during October. Maintaining overall health and wellness is a year-round endeavor. Should you want to help cleanse the female reproductive system and optimize female health, consider our Female Cleanse.

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The leaves change, the weather gets cooler, and the scent of pumpkin spice emanates from almost every coffee shop. If those things do not indicate fall, we don’t know what will. A lot of people also spend more time indoors, due to colder weather, and that just so happens to coincide with the arrival of cold and flu season. If you like to take a more proactive approach to health, which includes strengthening the immune system, that can only benefit you this fall.

Why Prioritize Immune Health Now?

The immune system works round the clock to protect the body from harmful pathogens. There is no magic pill that guarantees full immunity, but there are many practical, science-backed methods that can help you enhance immune defense. Getting a head start on immune support is integral to having a vibrant fall and winter. Build up your resilience before you come down with the common cold or flu. Consider the following strategies to fuel your immune system this fall. 

Get Creative When You Feel Too Tired To Exercise

Movement is better than no movement at all, as physical activity improves circulation, lowers stress, and helps immune cells travel throughout the body with ease. Physical activity can also boost energy levels, enhance digestive function, and improve brain health. Sometimes, you don’t want to go to the gym or spin class on colder fall days. That’s completely fine, but it’s important to get creative in order to fit some movement into your day. That can be as simple as a 15-minute walk through the neighborhood, following a 25-minute yoga video in the living room, or taking the stairs instead of the elevator. Consistency is key, and even short bursts of activity can help encourage better immune function. 

Stay Hydrated

When the weather is colder, it is more common for people to avoid water. The reason for this is because they don’t feel like they need to hydrate because of the summer heat. Water works to carry nutrients to cells and helps the body flush out toxins, two processes that are vital to optimal immune function. By drinking plenty of water throughout the day (more than you think you need), you can help keep up the body’s natural defenses. You can also enhance hydration by eating water-rich foods and drinking herbal teas. Just remember that caffeinated beverages and sugary drinks can dehydrate the body. 

Prioritize Quality Sleep

Sleep is not a luxury; rather, it is a necessity. That is true whether you are discussing immune function, mental health, stress, or digestion. During sleep, the body produces cytokines, which are protective proteins that are essential for fighting inflammation and infection. Sleep experts encourage people to get seven to nine hours of sleep per night. To maintain healthy sleep habits, establish a consistent sleep schedule, even on the weekends, and create a relaxing bedtime routine to ensure restful sleep. Lastly, make sure your bedroom is cool, dark, and quiet to facilitate healthy sleep. 

Keep Stress Levels Down

It’s common to experience stress every now and again. Maybe your in-laws are visiting or you have $20 riding on a football game. Problems arise when stress becomes chronic, as it can actually suppress the immune system and make you more susceptible to illness. Finding ways to manage stress can go a long way in keeping cortisol levels in check. Try spending time in nature, connecting with loved ones, meditation, yoga, or engaging in hobbies that take your mind off things. If stress becomes unmanageable and overwhelming, consider talking to your primary care provider or a mental health specialist. 

Don’t Forget Hand Hygiene

This is a simple act that offers a lot of protection, yet many people neglect proper hand hygiene. Perhaps their hands come in contact with many high-touch surfaces (shopping carts, doorknobs, etc.) and then they put their hands in the eyes, mouth, or nose. If those surfaces had germs on them, those germs could then enter the body and cause infection. If you touch something dirty, take 20 seconds to thoroughly wash your hands with soap and water. That is especially true after you cough, sneeze, or use the restroom.

Fuel The Body With Nutrition

What you eat impacts your overall health, including your immune system. Health experts suggest people focus on consuming an array of colorful fruits and vegetables as a way to diversify antioxidant intake. Whole fruits and vegetables also offer integral vitamins, minerals, and compounds that encourage healthy immune function. In addition to eating the rainbow, it is best to consume: 

• Whole grains: they provide sustained energy because of the fiber content. Fiber works to enhance gut health, which is closely linked to immune function. 
• Healthy fats: essential for reducing inflammation and enhancing nutrient absorption, you can find these in nuts, seeds, avocados, olive oil, and avocado oil.
• Probiotic foods: sauerkraut, kefir, yogurt, kombucha, kimchi, natto, and miso are all rich in probiotics, which support a healthy microbiome. A higher presence of healthy bacteria in the gut has been linked to better immune function.

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When you are sick, you’d give anything in the world to feel healthy. Are we right or are we right? You drink tea, hydrate beyond belief, take hot baths, gargle with salt water, do a sinus rinse or two, and nourish the body with healthy foods to accelerate your recovery. What if you took care of your body like that all the time, though? There is nothing wrong with giving your immune system a helping hand year-round. 

The immune system does a phenomenal job of protecting the body against microorganisms. Sometimes, it fails and a germ successfully invades the body and causes sickness. Now, it is enticing to strengthen and support the immune system to defeat invading pathogens. The first line of defense is to maintain a healthy lifestyle by eating a balanced diet, exercising regularly, maintaining good sleep hygiene, and keeping stress levels in check. When you do these things, every part of your body functions better, especially the immune system. Boost immune function all year with the following healthy-living strategies. 

Get A Good Night’s Sleep

According to sleep experts, sleep and the circadian rhythm are strong regulators of immunological processes. One study found a bidirectional communication between the central nervous system and the immune system. This connection is mediated by shared signals (neurotransmitters, cytokines, and hormones) and direct innervations of the immune system via the autonomic nervous system. Basically, the body releases proteins (cytokines) during sleep. By boosting cytokine production, you can help strengthen immune function. Additional research found that people who do not get the recommended seven to eight hours of sleep per night are more susceptible to colds and respiratory infections. 

Keep Stress Levels In Check

Most people encounter stress, at least a small amount, on a weekly (if not daily) basis. The trick is to minimize the amount of stress that you experience, while also finding ways to handle the stress you cannot avoid. Stress can have a variety of effects on mental and physical health, especially the immune system. Chronic stress can decrease the production of lymphocytes, which are white blood cells that help the body fight off infection. If you want to reduce stress, consider adopting a variety of stress management techniques, such as deep breathing, yoga, meditation, Tai Chi, grounding, and more. 

Exercise 

A lot of research indicates that exercising at moderate intensity for 30 to 60 minutes three to five days per week is highly beneficial to the immune system. You don’t have to hit the gym for hours every single day; rather, a brisk walk in the neighborhood, a bike ride, or laps at your local pool can be highly beneficial. Elevating your heart rate works to increase the circulation of immune cells. These cells are the body’s first line of defense for fighting off foreign invaders, so the more you have circulating, the better you are able to protect the body. As a quick note, though, long bouts of high-intensity exercise can actually weaken the immune system. So don’t think that a marathon a day keeps the common cold and flu away.

Eat Immune-Boosting Foods

It should not come as a surprise that eating a well-balanced diet benefits overall health. Supplying the body with a diverse mix of vitamins, minerals, antioxidants, healthy fats, protein, fiber, and more can only benefit you. A balanced diet that consists of whole grains, fruits, vegetables, legumes, nuts, seeds, lean proteins, and healthy fats can eliminate the need for taking lots of supplements. If you want a few foods that help encourage healthy immune function, consider the following:

• Berries contain flavonoids, which are antioxidant compounds that have demonstrated an ability to reduce respiratory illnesses. 
• Leafy green vegetables offer lots of beneficial antioxidants that are vital to cellular health. 
• Ginger exhibits antioxidant and ant-inflammatory properties that may enhance immune function. 
• Citrus fruits (oranges, grapefruit, tangerines, lemons, and limes) contain lots of vitamin C, which supports the production of white blood cells. 
• Fermented foods, kombucha, kefir, natto, yogurt, and miso can help promote the growth of beneficial bacteria in the gut, which is linked to immune health. 

Maintain A Healthy Weight

Obesity, which is defined as a body mass index (BMI) of 30 or more in adults, has been linked to impaired immune function. Obesity may also lower the efficacy of numerous vaccines, including influenza, tetanus, and hepatitis B. If you are looking for safe ways to maintain a healthy weight, start first by assessing your diet. Develop a consistent aerobic exercise routine, watch your caloric intake, get sufficient sleep, and avoid being sedentary. The Full Body Cleanse may be an excellent option to kickstart your weight loss journey. 

Still need a little assistance optimizing immune function? Try the Dherbs Immune Booster Kit, which contains four of our signature formulas that aim to support optimal immune function. These supplements may assist your body in protecting itself from external threats.

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It is not uncommon for people to seek out new ways to lose weight, get fit, or become healthier overall. From eating more vegetables and exercising daily to meditating, there are many ways to be healthier. But what practices unlock optimal gut health? Health experts suggest that adopting a consistent morning routine can set your digestive system on the right path every day. 

Starting the day with poor digestive function can make you feel uncomfortable, sluggish, and tired. If gut issues become chronic, you could face more serious health issues. Prioritize a morning routine to kickstart your metabolism, regulate bowel movements, and reduce bloating. Consider the following tips to enhance gut health, optimize nutrient absorption, and prevent constipation. 

Drink Water As Soon As You Wake Up

Mornings can be very hectic, and it is very easy to go straight for the caffeine if you feel very tired. You don’t need to start your day with an Instagram-worthy breakfast, but you should at least make it a point to drink 16 ounces of water before you put anything else in your body. Not only does this put you on a path to avoid dehydration, but it also positively affects the lining of the intestine. Studies show that properly hydrating can help prevent constipation and help the body break down food in the stomach. Ideally, you should drink half your body weight in ounces of water throughout the day, but starting the day with 16 ounces is the way to set your digestive system up for success.

Engage In Gentle Movement

You do not have to engage in an intense interval workout first thing in the morning. In fact, most people don’t have the energy for that upon arising from a deep slumber. Try your best to incorporate 15 to 30 minutes of light cardiovascular exercise into your morning routine. Gastroenterologists agree that colorectal cancer (the second most lethal form of cancer in the U.S.) cases are on the rise. They encourage people to move their body to avoid health risks that stem from constipation and other serious digestive disorders. 

Eat A Balanced Breakfast

A lot of people are confused on what a balanced breakfast looks like. To some, a balanced breakfast is an egg on toast with some tomatoes and a glass of milk. To others, a balanced breakfast is a sugary bowl of packaged oatmeal. Ideally, you consume a variety of foods that contain healthy fats, fiber, protein, and complex carbohydrates. Consider plain Greek yogurt mixed with almond butter and fresh berries. A fruit and vegetable smoothie is another great breakfast option. Steel cut oats with almond butter and diced apples is another option. Avoid processed foods like frozen waffles and refined, sugary carbs, such as white bread, donuts, and packaged baked goods. A nutrient-rich breakfast helps feed the good bacteria in the gut, which not only fuels the digestive system, but also keeps you energized and full until your next meal.

Drink Lemon Water Before Your Coffee

As we mentioned earlier in this article, it is best to start your day with 16 ounces of water. The next step could be drinking a cup of warm water mixed with the juice of half of a lemon. Sip this slowly and do not gulp it down for maximum benefits. Drinking lemon water can help stimulate bile production, which helps the body break down fats. It can also alkalize the body to reduce gut inflammation, while simultaneously hydrating the intestines for smoother, easier bowel movements. 

Practice Deep Breathing Before You Eat

Before you eat your healthy, balanced breakfast, make sure to engage in some deep breathing exercises. Stress can interfere with optimal digestive function, as it triggers gut-brain axis dysfunction. This can commonly lead to indigestion, so we encourage you to try five minutes of diaphragmatic breathing for five minutes before you eat.

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When the pipes are clogged, life is no fun. You sit and strain on the toilet, but nothing comes out, except intense grunts and frustration. The fact is: you are constipated. Constipation, in addition to being quite frustrating, is fairly common, affecting between 12 to 19% of the American population chronically. 

What Is Constipation?

Constipation is the most common digestive complaint and is associated with reduced quality of life and a substantial amount of economic costs. The Mayo Clinic classifies constipation as having fewer than three bowel movements per week. Additionally, people also have difficulty passing stool, and the stool is hard, dry, and lumpy. It typically stems from a lack of fiber and fluids in the diet and lack of physical exercise, but it can be caused by certain health conditions and medications. 

For a select number of people, constipation is a chronic condition. For others, it is a rare occurrence that can be remedied by changing routine, changing dietary habits, and exercising regularly. No matter the cause of your constipation, you can find relief; it just depends on how you do it. Continue reading to learn about several tips to relieve constipation at home. 

Adjust Your Diet

If you are struggling with constipation, look to your kitchen for answers. You need to enrich your diet with fiber in order to keep your stool soft and bulky. Some great fiber-rich foods include oats, lentils, chickpeas, broccoli, flaxseed, black beans, carrots, apples, pistachios, raspberries, kale, and pears. Additionally, eliminate highly processed foods, fried foods, and high-fat foods from your diet, as they have very little fiber and can contribute to cardiovascular disease. As a final note on fiber, it is possible for too much to cause bloating and gas. Always pair your fiber intake with water, or else constipation may worsen. 

Drink Lots Of Water

Water is essential for many bodily processes, including lubricating the digestive tract to help the body pass stool. Feeling backed up? Pour yourself a nice tall glass of water and drink it immediately. Additionally, reduce your intake of caffeinated beverages, as caffeine dehydrates the body by increasing urination. Health experts also warn against alcoholic beverages because they can irritate the digestive tract. 

Squat

You do not have to squat all the way down to the ground, which may be quite difficult for some, in order to poop. That said, the best position for pooping involves the knees to be above the hips. That position helps move things along without the need to strain. These days, there are many products that can help you get into that squatting position. You can also hug your knees or rest your feet on a small stool while you sit on the toilet. 

Do Not Hold It In

This seems like a no-brainer, but there are a lot of people who refuse to poop unless they are in the comfort of their own home. When nature calls, do not ignore it. Do not avoid a public restroom, unless it is unfathomably dirty. Additionally, do not become too busy for your body, as that is a common trigger for constipation.

Increase Physical Activity

If you want to get things moving, you have to move yourself. In fact, take your poop not moving as a sign to get moving! When you exercise, you accelerate several bodily functions, such as circulation and the amount of oxygen that exists in the blood. You also engage the muscles that are responsible for pushing waste out of the body. A 10-minute walk or several chair exercises may be enough to get things moving. 

Give Yourself Some Time

If you feel that your time to eliminate is in the morning, try to wake up a little earlier to give yourself more time. You can eat breakfast, read an article, or watch a show before allowing your bowels to move. Warm drinks, such as hot tea or black coffee, can encourage you to go. Plus, you probably feel more relaxed using your bathroom at home. Don’t get too relaxed, though, because the more time you spend on the toilet, the likelier you are to strain, which can cause hemorrhoids. Limit your toilet time to 10 minutes and don’t force anything out. 

Manage Your Stress

There is a connection between what goes on in your head and what happens in your gut. In fact, it is very common for people with depression or anxiety to experience constipation. When the body is stressed, it is in fight-or-flight mode. Excess stress hormones, including adrenaline and cortisol, flow throughout the body and can slow digestion and other bodily functions. Long-term stress can lead to a sluggish gut, so learn to manage your stress with breathing exercises, yoga, meditation, or journaling. Find what works for you and run with it!

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