The intestines work hard throughout the day to digest food, support immune function, regulate mood, and more. Therefore, it is crucial to take good care of them upon waking to enhance digestive functions and maintain overall health. Engaging in healthy behaviors first thing in the morning tends to lead to more good habits, which improves gut health. Recently, gastroenterologist Dr. Aditiya Srinivasan from New York revealed the top five easy yet effective morning habits to improve gut health:
- **Drink a Glass of Water**
Before sipping coffee or matcha, it is important to first drink a glass of water. This method is effective for ensuring an adequate intake of water throughout the day, as it is essential for digestion. People who do not consume enough water are more prone to issues like bloating, indigestion, constipation, and overeating.
- **Eat at the Same Time**
Ensuring breakfast is consumed at the same time every morning positively impacts gut health. Setting a schedule for waking up and having breakfast helps the body regulate the secretion of different hormones that control aspects like bowel movement timing. This is particularly beneficial for those suffering from constipation or trying to manage irritable bowel syndrome.
- **Have a Fiber-Rich Breakfast**
According to a study published in 2021 in "mSystems," increasing fiber intake may improve gut microbiome health in less than two weeks. It also serves as a natural remedy for constipation, as it eases the passage of stool. An ideal breakfast includes a mix of whole grains, proteins, fruits, and vegetables. For instance, one might enjoy oatmeal with almond butter and berries, or a vegetable omelet with whole grain toast. As for sausages or bacon, they should be limited to occasional consumption. Eating meat in the morning has been linked to gastrointestinal inflammation and an increased risk of gastrointestinal cancers such as colon cancer.
- **Walk**
Walking daily benefits the body in numerous ways, including improving heart health, managing weight, supporting mood, and boosting the immune system. However, what many people may not realize is that regular exercise helps stimulate the digestive system, preventing issues like bloating and constipation.
- **Use the Bathroom Only When Necessary**
Adhering to a certain schedule helps create a natural timing for bowel habits. However, during vacations, for example, one should not go to the bathroom just to sit and wait. Prolonged sitting in the restroom, especially while scrolling through social media on a phone, can increase the risk of hemorrhoids. Therefore, one should use the bathroom only when truly needed, even if it means skipping the usual timing. If it takes more than five minutes to have a bowel movement, it indicates sitting for too long.
