Do These 5 Habits In The Morning To Improve Usus Health

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JAKARTA - The more research shows the importance of gut health, the more we understand how much the gut microbiome affects overall health.

Bad gut health can affect the quality of sleep, digestion, and energy levels. However, there is good news. Lifestyle habits and diet can help support better gut health.

It can also improve heart health, brain, digestion, and others. There are easy steps that can be taken to support the health of the intestines, especially in the morning.

Here are 5 habits in the morning that can improve gut health, as reported by VOI from the Eating Well page on Tuesday, January 7, 2025.

1. Breakfast Rich in Fiber and Protein

Gastroenterologists agree that breakfast is often referred to as the most important food in everyday life.

"I like to liken our bodies to cars. You want to start the day with a full fuel tank," said Lisa Ganjhu, DO, a gastroenterologist at NYU Langone Health.

Breakfast helps activate intestinal work since morning, as well as supports a healthy level of energy throughout the day. Ganjhu recommends protein and fiber-rich breakfast, such as Greek yogurt parfait or whole wheat breakfast with eggs, cheese, and spinach.

Fibers contain prebiotics that feed good bacteria in the intestines, support healthy gut microbiomes. Fiber high diets can also reduce the risk of digestive diseases such as irrigable bowl syndrome (IBS) and inflammatory bowl disease (IBD).

Research shows that protein can also positively affect gut microbiomes and support the function of digestive tract. Proteins that are not fully digested can be used by bacteria in the large intestine to produce metabolites that are beneficial for metabolism and immunity.

Fiber-rich breakfast and protein also have other health benefits, such as increasing saturation, balancing blood sugar, and providing durable energy until the next meal time.

2. Drink water

Drink a glass of water after waking up to help your body hydrate after overnight sleeping.

"The most abundant molecule in cells that coat your digestive tract is water, which accounts for more than 70% of the total mass of cells," said Lance Uradomo, MD, MPH, an intervening gastroenterologist.

Hydration is important for gut health because water helps break food, improve digestion, and facilitate nutritional absorption. Water also supports healthy gut microbiota and a strong immune system.

Try to put a glass of water on the table next to the bed before bed, so that when you wake up you immediately remember to drink.

3. Physical activity

Physical activity has a positive impact on gut health in many ways.

"Even if you only walk 10 minutes or have light practice at home, all forms of movement can help digestion," said Uradomo.

Exercise increases blood flow to the digestive system muscles and helps movement of food through the digestive tract. Start your morning with a light stretch or walk, even better if you walk in the morning sun.

The morning sun exposure supports a healthy sirkadian rhythm, which improves the quality and duration of sleep, so that it has a positive impact on the health of the intestines. Circkadian rhythms also help regulate digestive functions such as motility, digestion, and absorption.

4. Add Spices to Coffee

Another morning's habit that gastroenterologists support gut health is adding spices to coffee. Many spices in the kitchen can help reduce inflammation in the intestines.

"The sweet wood is fundamental," said Will Bulsiewicz, MD, a well-known gastroenterologist and author.

"It feels sweet, fits everything, and you can combine it with other spices," he continued.

Try adding it to coffee that has been brewed or directly into coffee powder before brewing.

Bulsiewicz also suggested trying turmeric and ginger.

"These two spices are extraordinary when combined. I usually add a little soy milk too," he said.

Kunyit and ginger are rich in antioxidants that support heart health, reduce inflammation, and support healthy digestion.

5. Mindfulness

In a world full of stimulation, from the moment we wake up to sleep, our nervous system can be overwhelmed and cause stress. Stress, both acute and chronic, directly affects the health of the intestines.

Take time for mindfulness in the morning before checking email or social media. If 10 minutes for mindfulness is difficult, try combining mindfulness into morning routines, such as enjoying morning coffee, doing light stretching, or brushing teeth.