Start Your Day Right: Here’s How to Harness the Full Power of Coffee or Morning Breakfast for a Healthy Gut
Every single day, your gut is tirelessly processing food, bolstering your immune defenses, and even playing a role in regulating mood. By nurturing it as you start your day, you pave the way for optimal gastrointestinal performance and overall health.
“Engaging in healthy habits and behaviors first thing in the morning can set the tone for the day and lead to more healthy habits overall, which can improve gut health,” points out Dr. Aditya Sreenivasan, a distinguished gastroenterologist from Lenox Hill Hospital, New York.
Interestingly, the most impactful strategies for gut wellness are often the most straightforward.
Dr. Sreenivasan reveals his top five morning rituals to elevate gut health — and they’re so user-friendly, you can embrace them as early as tomorrow.
- Morning Brew Alert
While a post-meal espresso does wonders for digestion due to its acid-boosting nature, sipping it on an empty stomach might be a no-go. It can cause stomach irritation, leading to discomfort and acid reflux.
Dr. Sreenivasan’s advice? Hydrate first with plain water.
“Taking the opportunity to drink a glass or two of water every morning is a great way to get a jump on drinking an adequate amount throughout the day,” he remarks.
As for water temperature preferences? Cold or warm, it eventually adjusts to your body temperature.
“It doesn’t matter what temperature the water is. Within seconds of entering your body it will become the same temperature as your body.”
- Clockwork Meals for Consistency
Kickstart with a nourishing breakfast and aim for a consistent mealtime.
“Having a set schedule for waking up and eating breakfast can help your body regulate the release of various hormones that control things like when you have your bowel movements,” Dr. Sreenivasan mentions, especially useful for those managing IBS or constipation.
- Favor Fiber at Dawn
A fiber-packed breakfast can enhance your gut microbiome, suggests a 2021 study in mSystems. This nutrient aids in easing constipation by adding bulk to stools.
Dr. Sreenivasan’s breakfast favorites include oatmeal with almond butter and fruits or a vegetable-loaded omelet with whole-grain bread.
However, he recommends reserving breakfast meats for occasional indulgence due to their potential inflammatory effects on the gut.
- Step Out for Gut Health
Strolling isn’t just for your heart or mood.
“When you move, it helps your digestive tract move as well, and prevents things from backing up,” asserts Dr. Sreenivasan.
So, let those legs stretch a bit daily!
- Nature’s Call Timing
While routine aids bowel regularity, waiting too long on the toilet, especially while engrossed in your phone, might increase the risk of hemorrhoids.
Dr. Sreenivasan’s tip? Answer nature’s call when it’s strong, even if it’s outside your regular schedule.
“Sitting on the toilet for too long, especially looking at your phone, can predispose you to developing hemorrhoids. Straining before you’re ready to have a bowel movement can lead to hemorrhoids too.”
And remember, if it’s taking more than five minutes, you might want to take a break and return when the urge is stronger.
Follow these expert tips to ensure your gut thrives, setting a foundation for your overall health.
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