The intestine plays a fundamental role for the health of the whole organism, not just for the metabolic process and digestive of the food that transits, but also for the immune system and the mood. Putting into practice some simple actions as soon as you wake up (but also throughout the day) can help gastrointestinal tract to function at their best and, in turn, support overall health.
Gut health: what to do in the morning
- Drink water as soon as you wake up one glass is enough
- Do one fiber-rich breakfast and foods that promote gastrointestinal well-being
- Do one walk before work/school
- Eat at regular times in the morning
- Don’t plan to flush in the bathroombut follow the stimuli
A glass of water as soon as you wake up
An effective and simple practice for better intestinal health: drink a glass of water. Before drinking your usual coffee, or starting breakfast, it is beneficial to drink a glass of water. This is important from a gastrointestinal perspective because people who don’t get enough hydration are more prone to problems like bloating, indigestion, constipation, and overeating.
As regards, however, the alleged benefits of drinking hot water in the morning, there are no precise confirmations. It’s fine to heat the water if you prefer, or drink it at room temperature as long as it’s not too cold.
Specialists recommend eating around the same time every morning. Eating a healthy breakfast will help you get through the day. So even for the last meal of the day, it will contribute to intestinal regularity: having dinner more or less at the same time is beneficial for the intestine and colon.
Having a set schedule for waking up and eating breakfast can help the body regulate the release of various hormones which also control bowel movements, especially useful if you are constipated or are trying to manage IBS aka irritable bowel syndrome. chronic disturbance of the functions of the gastrointestinal tract affecting the colon and small intestine with alterations of functions, pain sensitivity and secretion.
How many meals?
In case of bowel and colon disorders it is necessary to consume several small snacks, rather than just two large meals a day; too large portions can in fact become the cause of painful cramps and diarrhea.
Eat a breakfast rich in fiber promotes correct intestinal transit. Increasing your fiber intake can improve microbiome health in as little as two weeks, according to a March 2021 study in mSystems. It also acts as a natural remedy for constipation by making stools bulkier and easier to pass.
An ideal breakfast, according to nutrition experts, should have a combination of whole grains, protein, and fruits and vegetables. A porridge prepared with oatmeal, a vegetable drink of almonds and berries, or for those who prefer salty foods, a vegetarian omelette with wholemeal toast.
They go limit saturated fats such as bacon, bacon, sausageBreakfast sausages are associated with inflammation of the gastrointestinal tract and have been shown to increase the risk of gastrointestinal cancers such as colon cancer.
Healthy breakfast and intestines
In case of intestinal disorders or irritated colon, breakfast, as well as the diet in general, plays a crucial role. Here are what precautions to take for the good of the intestine:
- fresh fruit: always remove peel and seeds; limit the consumption of apples and citrus fruits
- fibre: they favor correct evacuation (in case of constipation), while in subjects prone to episodes of dysentery, it is better to reduce the portions
- dairy products: those suffering from irritable bowel syndrome should avoid them because they can exacerbate the symptoms. The yogurt, on the other hand, is particularly beneficial due to the lactic ferments.
- coffee e hot chocolate: to be limited or avoided because they irritate the intestinal mucosa
Walk in the morning
One of the beneficial actions for the intestine to do in the morning is walking. All you need to do is take a forty-minute walk at a brisk pace before going to work or school, to obtain a series of benefits, such as: heart health, weight control, more positive mood, stronger immune system, energy boost.
Regular exercise can help prevent problems like constipation and bloating. Walking or doing light exercise also moves the digestive tract, and this promotes proper evacuation.
Habits and frequency in the bathroom
A simple rule recommended by experts: go to the bathroom only when it is necessary and you have the urge, not because it is a suitable time or a schedule has pre-established this routine. There is nothing more wrong than sitting down and waiting for the stimulus, perhaps reading the newspaper or looking at the cell phone. This way yes stiffens the leg muscles and favors it hemorrhoid formation (the risk increases with effort).