Some medical professionals consider the Gut as the “Second Brain”. Is it really so? Whether it is the ancient science of Medicine i.e., Ayurveda or the modern medicine, Gut / Digestive Health is always kept on Priority. As per the Ayurvedic physicians, the root cause of the diseases always initiates from the digestive system. Digestive fire is the most essential part of the human body that ensures the proper digestion of food and its further conversion into energy and toxins. Good food promotes metabolism leading to more energy and fewer toxins and an unbalanced diet does the opposite.
In Ayurveda, there is a Shloka, “Pathya Satya Gadardasya Kim aushadh nishedhnam”. It indicates that if we follow a healthy diet according to our body’s Prakriti, we will never require the medicines. Likewise, in the modern concept, the quotation is as, “Let food be the medicine”, which also indicates that eat qualitative food in the appropriate quantity and it will work as medicine.
Both concepts conclude that the intake of healthy food helps us prevent diseases as well as the use of medicines, which may harm us if continued for a long period of time. However, for optimal Gut health, what matters more is our morning routine that starts right from the previous night’s sleep and ends at the breakfast. It is very important to detoxify our blood and to cleanse our stomach every morning. It is a natural phenomenon to poop daily in the morning, but our acts and unhealthy habits disturb it leading to constipation, bloating acidity, and other digestive issues. So, maintaining the timing and proper practice of that natural process is the need for our long term holistic health.
Following are some lifestyle and dietary tips to be followed in the morning that helps us to manage our daily intake of food and keep our gut health optimum. Their nutritional properties and health benefits not only help us to maintain gut health for the whole day but also to prevent many diseases in the long run.
Morning Routine for Optimal Gut Health All Day Long
1. Start your Day with a Big Glass of Water
Staying hydrated is the need for optimum health. Water is considered as the need for life as even our own body is constituted of around 70% of water, which is in majority of all other elements. Moreover, the normal water alone is enriched with all the essential nutrients that possess the ability to keep us healthy. After a healthy sleep of 7-8 hours, rehydration should be the habit. It will not only help you to have a fresh start of the day but also keep your gut healthy. If you are not habitual of it, in the starting days, add half lemon or honey, whatever you like to be habitual of drinking water daily. It maintains the detoxification of the body and never lets the toxins accumulate.
2. Let the Natural Sunlight Pamper you
Allowing the natural sunlight to touch and pamper you in the early morning gives you a different sense of security and safety. In medical terms, sunlight is the best source of Vitamin D, an essential nutrient for our health. Besides this, breathing in the fresh air during the sunrise and letting the sunrays pamper your skin also benefits you spiritually, mentally, and emotionally. It maintains hormonal balance and improves blood circulation.
3. Morning Walk is Mandatory
Talking about the healthy morning routine and not including morning walk is never a choice. A morning walk is the most recommended practice for any age group. Going for a walk or running for half an hour in the morning has enormous benefits. This list is never-ending which includes improved blood circulation, healthy heart, strong muscles and bones, a healthier respiratory system, etc. A person who is habitual of morning walks can never be sick for a longer period of time. It is the natural formula to stay fit and healthy even in old age.
4. Meditation is a Perfect Support
Whenever we talk about a healthy body and mind, meditation never stays behind. It is essential for every individual under any circumstance. It allows our mind and body to get ready for facing the daily challenges of life being more loveable and peaceful. Meditation helps us to stay calm even in the negative and opposite environment and concentrating on the solutions, not the problems. It is the practice that helps you connect to yourself and let you listen to the voice of your conscience above everything.
5. Skipping Breakfast can Disturb the Gut
Including healthy food items in our breakfast is the second thing; primary thing is to have it timely. In the daily race of completing our morning activities and reaching our school, college, office, or shop timely, there are maximum chances of skipping breakfast. The health experts always recommend having breakfast between 7 to 9 am as per the convenience and routine of the people but never to skip it. Eating something in the starting hours of the day helps us to stay more energetic and active all day long and enhance our performance. It also checks on our mood swings.
6. Have Gut-Friendly Breakfast
Fiber, Omega-3 fatty acids, vitamins, and minerals are useful in maintaining regular bowel movements and preventing constipation. This ultimately keeps our gut healthy. The best fiber-rich food items are oatmeal, chia seeds, nuts, legumes, and whole-grain recipes. Other than these, including Avocado, raw fresh fruits, and healthy smoothies prepared with a blend of yogurt or milk with fruits is a perfect choice.
7. Maintain Oral Hygiene
Oral Hygiene has a direct effect on our digestive system as both functions inter-dependently. Chewing food properly and then transferring it to the digestive system helps it to function more efficiently. On the other hand, maintaining oral hygiene to ensure that the germs and bad bacteria cannot enter the digestive tract is also a support act. So, brush your teeth daily and rinse your mouth with lukewarm water with a pinch of salt in it. This will also help to cleanse your tongue and throat and prevent mouth ulcers and more.
8. Have a Healthy Sleep at Night
We are talking about the morning routine to maintain our gut healthy. But, if we could not have proper sleep the last night, then following all the above steps may also not able to help you effectively. It is not only about having 7-8 hours of sleep but to have a healthy sleeping also. It should include going to bed on time and waking up early in the morning associated with no disturbance.
9. Include Probiotics & Prebiotics in Diet
Probiotics are the good bacteria that help to fight the unhealthy bacteria in the intestines and balancing the gut health. Probiotics are good absorbents that help to enhance the absorption of nutrients. Choose the best probiotics as per your body constitution after consulting with an Ayurveda expert so that you can be away from various diseases in your whole life span. In addition to it, having more prebiotics in our daily diet supports probiotics. The best prebiotics is fresh fruits, vegetables, and whole grains.
10. Avoid Tea and Coffee
Generally, people are habitual of starting their day with a cup of tea or coffee. But, in Ayurveda, these are considered as Viruddh Sahara, which means restricted food. As already provided above, the best intake to start the day is a big glass of normal water. Consumption of Tea, coffee, and other caffeinated products leads to dehydration and is responsible to release too much acid in the stomach. This ultimately disturbs the gut health and the functions of other body parts too.
11. Eliminate Smoking & Drinking
Smoking and Drinking are always restricted when it comes to health. These are the worst habits that can trigger any mild disease to severe and life-threatening. Keep a distance from smoking and drinking as well as the smokers and drinkers.
Besides all the most effective morning routine health tips as described above, there are some common ingredients that we can easily have in our kitchen and use while preparing our meals. These ingredients are the natural source of some wonderful nutrients that maintain gut health as well as manages weight, balances hormonal levels, support healthy blood circulation, and aids in the treatment of various health issues.
- Fennel seeds
- Black Pepper
In Ayurveda, they are considered as some of the best anti-inflammatory, analgesic, antioxidant, antiulcer, and anticancerous herbs and are used in various health supplements including those used for the prevention and treatment of digestion and metabolic disorders.