For the longest time, I believed that achieving a healthier version of myself required extreme lifestyle changes. It seemed like I needed to follow trends like drinking celery juice and engaging in intense workouts.
However, it was only when I started truly understanding the needs of my body that I realized achieving better health is simpler than I thought. It all comes down to discipline and listening to what your body requires to function at its best. All I needed to do was stop getting in its way.
As life took me abroad and away from my mother's home-cooked, balanced meals, my health took a toll. Fast food and processed options became the norm, and I lost sight of what my body truly needed. But as I delved into the realm of gut health, I discovered how many things I was doing wrong and how easy it was to make positive changes.
Setting my morning routine became the first step of this transformative journey. Along the way, I came across some key practices that can help shift your gut health for the better. So, join me on this journey of discovery and empowerment, as we uncover simple yet powerful ways to nurture our gut and embrace a healthier and happier version of ourselves.
One - Hydrate with a dash of citrus
Drawing inspiration from ancient Chinese medicine, I've adopted a simple yet powerful morning ritual – sipping warm water. This gentle practice promotes hydration and aids in the smooth dissolution of food in my digestive system. But the real magic happens when I add a twist of lemon to the mix.
Starting my day with warm lemon water not only jump-starts my digestion but also works wonders for my skin, hormone balance, and mood. It's like a refreshing elixir that sets me on track to meet my daily water intake goals while keeping my digestion in top-notch condition.
So, instead of reaching for that cup of coffee or diving into breakfast right away, I choose to prioritize my health with this revitalizing choice – warm water and lemon. Trust me, your body will thank you, and you'll be all set to conquer the day feeling rejuvenated and well-hydrated.
Two - Engage in physical activity
When it comes to improving digestion and maintaining a healthy gut, physical activity is a game-changer. Whether it's going for a walk or spending a few minutes stretching, exercise offers remarkable benefits. It not only gets your gut moving but also boosts blood flow to your digestive organs and strengthens the muscles involved in bowel movements.
Many studies have shown that by engaging in regular physical activity, you can positively influence the composition of your gut bacteria, increasing the number of beneficial microbes while reducing harmful ones.
If you're looking to shed some extra pounds, consider working out on an empty stomach. Exercising before eating prompts your body to tap into stored fat for energy, potentially aiding in fat loss.
Three - Include a prebiotic or supplement
Probiotic supplements can be beneficial, especially if you're dealing with specific digestive issues such as nausea, gas, diarrhea, or cramping. These supplements contain live bacteria that help increase the number of beneficial microorganisms in your gut, offering relief from discomfort. To give your gut a well-rounded boost, consider adding a prebiotic to the mix as they create a favorable environment for beneficial bacteria to thrive.
For optimal gut health, timing matters when it comes to probiotic supplements. Ideally, consider taking them before breakfast, as your digestive system is at rest after an extended period of fasting, allowing the probiotics to reach your intestines with less resistance.
While supplements can be beneficial, it's always best to prioritize natural sources of nutrients in your diet whenever possible. Only consider supplements if recommended by a healthcare professional, as they can be tailored to address specific health concerns.
Four - Begin with light, fiber-rich food
For a wholesome and satisfying morning meal that sets the tone for a healthy day ahead, consider this winning combination: healthy fats, a serving of produce, and a generous serving of protein. One essential ingredient I swear by is fiber-rich foods. Not only do they nourish my body, but they also work wonders in supporting the beneficial bacteria in my gut. I've noticed that incorporating fermented foods like yogurt adds another layer of goodness, introducing live probiotics that boost the population of good bacteria in my gut, contributing to better digestion and overall gut health.
When it comes to crafting my first meal of the day, I've learned to prioritize foods with high fiber and water content, like vibrant fruits and veggies. These choices not only keep me well-hydrated but also aid in digestion and leave me feeling satiated for longer periods, setting the foundation for a day filled with vitality and nourishment.
Five - Be mindful and savor your meal
When it comes to improving digestion and overall health, it's not just what you eat, but how you eat that matters. So, slow down and savor each bite instead of treating meals like a rushed task. It may seem simple, but chewing your food thoroughly can work wonders for your digestive system. The process of chewing breaks down food, making it easier for your body to digest and absorb essential nutrients and energy from every mouthful.
I used to be guilty of multitasking during meals, scrolling through social media, or catching up on emails while eating. Little did I know that this seemingly harmless habit could be impacting my digestion. By giving my undivided attention to the food in front of me, I experienced a world of difference. I began savoring every sensory cue – the enticing aroma, delightful taste, and visually appealing presentation of my meal. These simple pleasures played a crucial role in stimulating my digestion to perform at its best.
Six - Pause, take a minute to relax
Beyond its effects on the mind, stress also takes a toll on your gut. When you experience stress, your body redirects its energy away from efficient digestion, potentially causing gut health problems. Prolonged stress can even diminish the variety of beneficial gut microbes, pointing to an unhealthy gut.
To counter the impact of stress on your gut health, consider incorporating deep breathing and meditation into your morning routine. These practices activate the parasympathetic pathways, supporting a state of rest and improved digestion, creating a positive foundation for your gut health.
Seven - Set optimal eating windows
Intermittent fasting can be a game-changer for digestion. By allowing at least three hours between meals, you give the migrating motor complex (MMC) the opportunity to complete a full cycle, efficiently sweeping away any residual undigested material in your digestive tract. This simple practice, even within a 10-12 hour fasting window, can significantly improve digestion.
Modern eating habits leave little time for the MMC to perform its vital function. This crucial cleansing and rebalancing process, traditionally happening during our sleep, has been disrupted by late-night snacking and as a result, the normal distribution and density of beneficial gut bacteria are compromised.
Creating a mindful window between meals, allows your gut to rejuvenate and function optimally.
In the journey towards better health and well-being, our gut plays a crucial role, and I've come to realize that making simple yet impactful changes can make all the difference.
From embracing moments of relaxation and taking time for deep breathing and meditation, to exploring the benefits of intermittent fasting, I've experienced how these practices can positively impact my digestion and overall health.
Now it is your turn to experience the same.
Love,
Rae
Image Credits - Jose Musa
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